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Training Log Archive: nmulder

In the 30 days ending Nov 30, 2010:

	activity	#	time	miles		km		+m
	Orienteering	2	26:29:04	84.12	(18:53)	135.37	(11:44)	8274	18 /	20c	90%
	Mountain Biking	2	7:16:49	118.73	(16.3/h)	191.08	(26.2/h)	2412
	Trail Running	5	5:40:19	35.08	(9:42)	56.45	(6:02)	1281
	Paddling	5	5:34:24	35.36	(9:27)	56.9	(5:53)
	Gym	3	3:00:00
	Adventure Racing	1	1:38:10	11.11	(8:50)	17.88	(5:29)
	Road Running	2	1:02:58	7.5	(8:24)	12.07	(5:13)	150
	MTB - O	1	59:56	12.26	(12.3/h)	19.73	(19.8/h)	589
	Total	21	51:41:40	304.15		489.48		12706	18 /	20c	90%
averages - sleep:6

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Sunday Nov 28, 2010 #

8 AM

Adventure Racing race (Kinetic Sprint) 1:38:10 [4] 17.88 km (5:29 / km)
ahr:157

Hennops 4x4. Raced the sprint race with Ryno and Brian. First leg a 3km run to 2 hill tops to pick up our control card and punch, then back to transition. Got back in 3rd, but were the first team to leave transition in the right direction on the bikes.

Lots of technical single track. Brian got a puncture after a few kms, but we got it repaired before the 2nd team was in sight. Back into transition for the 2nd run. Must have opened a good gap again, as we stuffed around about 4 minutes for 1 control (didn't look high enough up into a tree). A few river crossings on bridges and lots of rocky ground in places.

Final bike leg was shorter but still very rocky. Lots of falls by competitors during the race, but we managed to stay upright. Then back into the transition a final time before the paddle and obstacle course. I got to sit in the middle of the boat and keep my head down whilst Brian and Ryno paddled. Not easy, especially when we were going upsteam. Very unstable. We had a good lead going into the obstacle course, so we could take it easy. Was still very tough with wet shoes. Nice race by Kinetic once again.

Bike stats: Tm 47:20, Dst 11.97, Av 15.1, Mx 34.8

TE 4.5, 221 Epoc, 958 Kcal.

Saturday Nov 27, 2010 #

9 AM

MTB - O race (Groenkloof NR) 59:56 [4] 19.73 km (19.8 kph) +589m
ahr:161 max:187 shoes: Specialized Epic Expert 2010

MTBO at Groenkloof. First training since Rogaine, but could have felt worse. Started off okay, but lucked sharpness in the legs and mentally. Made 1 error going to #8 where I took a wrong path, 1:20 lost. Also wrong route choices to #4 and #12. Alex beat me by 4 minutes.

Dst 19.73, Av 19.7

TE 4.3, 193 Epoc, 575 kcal.

Monday Nov 22, 2010 #

Note
(rest day)

Tried to walk more than 100m. Failed and returned to the car. Nice scenery around Arthur's Pass.

Saturday Nov 20, 2010 #

Event: World Rogaine Championships

12 PM

Orienteering race (World Rogaine Champs) 23:54:41 [4] 120.0 km (11:57 / km) +6243m 9:29 / km
ahr:126 max:187 shoes: Inov-8 Oroc 280 #1

Raced World Rogaine Champs with Ryno in Cheviot, New Zealand.

Had a good start, deciding to tackle the NE section first as it was the hilliest part of the map and had the strongest concentration of big pointers. We also wanted to get the coastal sections done before the weather turned bad and the mist came in. It did this earlier than expected. Started drizzling on the start line and continued until it started raining hard at about 1am. Continued until about 4am and stopped raining a short while later. We had a fair night session, with a few nav problems (mist didn't help), but no big mistakes. The final day though was tough and we struggled to pick up the speed. Felt really broken on the last 45 min of tar road running back into town. Ate well throughout the race and felt on good form for 90% of it. Total of 3515 points.

After the race, we thought we'd be lucky to break into the top 10, so it was a big surprise when we got to prize giving. We finished 2nd, about 150 points ahead of an Estonian team in 3rd, but a massive 800 points behind Chris Forne and Marcel Hagener. Our 'Plan A' is almost identical to their route bar 1 loop change about 60% of the way through.

TE 4.3, Epoc 197, 11'127 kcal.

Map of route choices of the top 3 teams here:

From New Zealand WRC

GPS gave up after 12 hours, by which time it was reading 63km. 120km is the estimate for the full 24 hours, give or take 5km.

C • Awesome! 17

Friday Nov 19, 2010 #

9 AM

Trail Running (Kaikoura Peninsula Trail) 1:04:28 [2] 8.7 km (7:25 / km) +343m 6:11 / km
ahr:120 max:149 shoes: Salomon 3D S-Lab Red #1

Ryno and I ran from our motel in Kaikoura out to the peninsula and then along the cliff-top Peninsula Trail. Beautiful grassy track following the tops of the cliffs and stunning views over the Pacific and snow-covered mountains on the land-side.

TE 1.7, Epoc 18, 369 kcal.

From New Zealand WRC

Thursday Nov 18, 2010 #

12 PM

Orienteering (Mt Vulcan Station) 2:34:23 [2] ** 15.37 km (10:03 / km) +2031m 6:03 / km
ahr:104 max:142 spiked:18/20c shoes: Inov-8 Oroc 280 #1

Went for an easy tramp around the model area for the World Rogaine Champs with Ryno. Model area was just south of the Cheviot Hills map we'll be using for Champs. Nice country, mostly open, grassy hill and dale sheep country type, with some patches of scrub and forest. We went for 20 of the 22 CPs in a nice loop which gave us good looks at all the terrain types, which is still quite varied. Lots of sheep fences, many electrified. Nic 0, Ryno 2.

TE 1.5, Epoc 12, 854 Kcal.

From Orienteering Maps

From New Zealand WRC

C • Map Disclaimer :) 2

C • Good Luck! 4

Wednesday Nov 17, 2010 #

11 AM

Note

Finally arrived in Christchurch after 8h30 and 9h50 flights.

2 PM

Trail Running (Hagley Park) 37:35 [2] 6.6 km (5:42 / km) +16m 5:38 / km
ahr:118 max:131 shoes: Salomon 3D S-Lab Red #1

Went for a short run with Ryno from our Motel on the edge of Christchurch's Hagley Park. Needed to get the blood in our legs moving again. Did a nice loop around the sides of the park and a bit through the city's botanical gardens. Lovely large area, why can't all cities have something like this?

TE 1.5, Epoc 14, 152 kcal.

Tuesday Nov 16, 2010 #

Note

Day 2 of the flight, including a 13hr stop-over in Singapore.

Monday Nov 15, 2010 #

Note

Day 1 of the flight from SA to NZ for World Rogaines...

Sunday Nov 14, 2010 #

6 AM

Mountain Biking 2:51:52 [3] 80.06 km (27.9 kph) +1016m
ahr:141 max:172 shoes: Specialized Epic Expert 2010

Early ride with the Debs & Doug triathlon group from Broadacres out on the Cradle roads. Even faster than last weekend, with more hills. Had a tandem with us that made hanging on the downs and flats even harder. Averaged about 30km/hr until about 10km to go.

Av 27.9, Mx 76.0

TE 3.1, 1593 kcal.

Saturday Nov 13, 2010 #

7 AM

Trail Running (Groenkloof) 1:37:03 [5] 15.7 km (6:11 / km) +527m 5:18 / km
ahr:154 max:193 slept:6.0 shoes: Salomon 3D S-Lab Red #1

Team training in Groenkloof (Mac, Ryno, Landie and Christian). Started late, but caught up with them in Fountains, then Groenkloof, including a loop of the plateau. Giraffe, Sable, Impala, Zebra, Wildebeest spotted. HRM peak is too high, the belt was too loose at the end.

TE 5.0, 277 Epoc, 752 kcal.

Friday Nov 12, 2010 #

7 AM

Road Running 29:13 [2] 5.27 km (5:33 / km) +98m 5:04 / km
ahr:138 max:156 shoes: Asics Gel Nimbus 2007

Short run around Sunninghill.

TE 2.4, Epoc 44, 279 kcal.

Thursday Nov 11, 2010 #

6 PM

Paddling warm up/down 15:00 [2] 2.6 km (5:46 / km)
shoes: K2 (Renegade)

Paddling (Dabs TT) 54:07 [3] 10.0 km (5:25 / km)
shoes: K2 (Renegade)

Paddled with Brian. We had a large bunch with us for almost the whole way, but we ended up doing quite a lot of the work. 10s faster than last week and only 8s slower than the week before.

Wednesday Nov 10, 2010 #

9 AM

Gym (Bio) 1:00:00 [3]

5 PM

Paddling 1:22:00 [3] 13.2 km (6:13 / km)
shoes: K1 (CS Maxi)

11 long laps of Emmarentia dam.

Tuesday Nov 9, 2010 #

6 PM

Road Running warm up/down 17:30 [2] 2.8 km (6:15 / km)
ahr:120 max:149 shoes: Asics Gel Nimbus 2007

Road Running (Sunninghill TT) 16:15 [3] 4.0 km (4:04 / km) +52m 3:49 / km
ahr:171 max:187 shoes: Asics Gel Nimbus 2007

Good start, but heavy legs between 1 and 3. Slight improvement on the previous TT, so a new PB. Next target sub-16.

TE 3.3, 104 Epoc, 253 kcal.

Monday Nov 8, 2010 #

9 AM

Gym (Bio) 1:00:00 [3]

Sunday Nov 7, 2010 #

6 AM

Mountain Biking (Cyclelab Club Ride) 4:24:57 [2] 111.02 km (25.1 kph) +1396m
ahr:122 max:164 shoes: Specialized Epic Expert 2010

Since I decided to skip the Magoebeskloof MTB Race this weekend (too tired from Rogaine), Mac pulled me into joining him and Ryno for a LSD club ride. Turned out to be 100km at 25-27km/hr with the 'C' group.

Rode to Cyclelab first, then out through Randburg, Linden and Albertsville to Ontdekkers. Wind started picking up here and we had a strong tailwind all the way to Randjiesfontein. Then we did a u-turn. Ouch. Group was down to about 9 before we got blown off the back. Took a slightly easier pace back via Ruimsig, Honeydew and Witkoppen. Short break at Vida before heading home. Felt good, but had to work hard on the flats to stay with the bunch when we were doing 50km/hr +. (averaged 27km/hr at the turn).

Av 25.1, Mx 76.6 (down Doreen)

TE 2.1, Epoc 32, 2237 kcal.

C • Keeping it short & fast? 2

Saturday Nov 6, 2010 #

7 AM

Trail Running 1:47:05 [5] 17.45 km (6:08 / km) +336m 5:36 / km
ahr:147 max:181 shoes: Salomon 3D S-Lab Red #1

Trail running with Ryno, Arrie, Victoria and Carla. Started off by going north into the Fountain loops and then the shortened version of the main trail in Groenkloof. Overcast and muggy this morning.

TE 5.0, 284 Epoc, 587 kcal.

Friday Nov 5, 2010 #

Note
(rest day)

Thursday Nov 4, 2010 #

6 PM

Paddling warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: K2 (Renegade)

Paddling (Dabs TT) 54:17 [3] 10.0 km (5:26 / km)
ahr:141 max:163 shoes: K2 (Renegade)

Paddling with Brian. Good start and then worked with a diamond for 8 laps until we got blown off. So a bit dissapointing to be 18s slower than last week - the diamond being slower than we thought on some laps.

15 adventure racers on the water tonight, including all three RSA Abu Dhabi teams (except Alex!).

TE 3.0, 78 Epoc, 470 kcal.

Wednesday Nov 3, 2010 #

8 AM

Gym (Bio) 1:00:00 [3]

5 PM

Paddling 54:30 [2] 9.5 km (5:44 / km)
shoes: K2 (Renegade)

8 long laps of Emmies with Brian.

7 PM

Trail Running race (Randpark Golf Course) 34:08 [4] 8.0 km (4:16 / km) +59m 4:07 / km
ahr:163 max:179 shoes: Salomon 3D S-Lab Red/Yel #2

Both HRM and GPS were a bit slow off the mark, so data is inaccurate. Started the GPS late, so only the last 6km is recorded.

Otherwise, nice venue and fun running in the dark. Good organisation and prizes. Real bonus running on a golf course. Route was a figure of 8, with the 2nd half slightly more technical. I was set off in the A-batch and spent the first half trying to catch Landie. The 2nd half was spent trying to get away from her. Finished about 8th overall, but far, far back from 7th place. Route was technically easy with a mix of grass and path, but the darkness and head-lighting gave it an extra edge nonetheless.

Splits: 16:06 and 18:02 - quite tired on the 2nd loop

TE 3.9, Epoc 159, 247 kcal.

Tuesday Nov 2, 2010 #

5 PM

Paddling 59:30 [1] 9.6 km (6:12 / km)
shoes: K2 (Renegade)

Easy paddle with Landie.

Monday Nov 1, 2010 #

Note
(rest day)

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