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Training Log Archive: nmulder

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Hiking1 9:30:00 22.99(24:48) 37.0(15:24)
  Gym6 6:30:00
  Mountain Biking4 5:16:50 58.29(11.0/h) 93.81(17.8/h)
  Road Running7 3:54:41 30.76(7:38) 49.5(4:44)
  Orienteering5 3:51:28 18.45(12:33) 29.7(7:48) 57043 /111c38%
  Paddling2 2:09:47 12.43(10:27) 20.0(6:29)
  Trail Running1 47:21 6.28(7:32) 10.11(4:41)
  Track / Speed Work1 12:15 1.86(6:34) 3.0(4:05)
  Total27 32:12:22 151.07 243.12 57043 /111c38%

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Tuesday Apr 30, 2013 #

7 AM

Road Running 50:00 [3] 9.0 km (5:33 / km)
shoes: Asics Gel Nimbus 2007

From Emmarentia out to the Westcliff stairs and back.

Monday Apr 29, 2013 #

6 AM

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

Sunday Apr 28, 2013 #

Event: Gauteng Cross Country 5 - Mokubulaan, Lydenburg
 

Saturday Apr 27, 2013 #

Event: Gauteng Cross Country 4 - Mokubulaan, Lydenburg
 

Thursday Apr 25, 2013 #

2 PM

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

Wednesday Apr 24, 2013 #

7 PM

Trail Running race (Salomon Moonlight 10) 47:21 [5] 10.11 km (4:41 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

First race in the Salomon Moonlight Series, this one at the Big Red Barn.

Great run, thoroughly enjoyed it. A few new tracks that I didn't know about. Started off at a decent pace. Moved up a few places on the single track, but started feeling hypoglycemic after about 32 mins. Tony passed me at speed with 1km to go and I could only hold on for about 300m before being dropped. Totally blown at the end. Maybe finished top 15, only about 5 min down on winner Bennie Roux.

Thought my time was so-so, but being pretty close to the winner is a +ve. My Nao headlamp worked superbly. Finished 14th, with Tony in 10th, 40s ahead.

Results

Monday Apr 22, 2013 #

6 PM

Track / Speed Work (Fourways High) 12:15 [5] 3.0 km (4:05 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Wits track is out of commisison, so used Fourways for the Squad time trial. Michael and Tim ran later, so no-one in front or with me. Ran well, almost miscounted the laps, so didn't accelerate at the end until the last lap, instead of the 2nd last.

Felt like there was a definite downhill on the main straight vs uphill on the back and last turn?

1) 4:00
2) 4:12 - bit dissapointed. Should have been much closer to 4.00.
3) 4:03

Sunday Apr 21, 2013 #

10 AM

Paddling (Spionkop Dam) 1:28:47 [3] 14.0 km (6:21 / km)

Weather had cleared, but still a heavy wind in certain places. So we changed our paddling training from Sterkfontein to Spionkop Dam (good idea judging by the wind on the drive home above the escarpment).

Paddle with Sue in her K2, a flattish-bottomed type of boat in the mid-range. Not the best seat for me, so got one-num-bum. Mac in K1 on our wave. Good paddling. Nice and calm and a beatiful morning. 1 lap of the dam. Stopped at one point to watch a herd of giraffe drinking from the dam where we paddled past.
C • Based on the scouting photos 2

Saturday Apr 20, 2013 #

10 AM

Hiking (Berg) 9:30:00 [3] 37.0 km (15:24 / km)
shoes: Salomon Crossmax Red #2

With Mac and Sue in the Berg for a final team building session prior to Exp Africa. Decided to do the Mont-Aux-Sources trail run route, from Royal Natal up to the Tugela Falls top and down again. Horrible conditions are usual, rain to start with and got to the snow line about 1km past the Sentinal Car Park. Luckily it stopped raining here. Lots of snow melt runoff on the track up to the chain ladders and about 20cm deep snow on the plateau. We were breaking snow from the Sentinal cave all the way to the turnaround. Saw a herd of about 6 antelope (Oribi or Mountain Reedbuck?) on top by the chain ladder.

Weather started clearing on the descent. Did some jogging on the way down to speed things up. Got dark as we got off the jeep track into the Mahai valley. Good test of food / gear / clothing / etc. and was very good to meet Sue before the race. :)
C • Snow level? 4
10 PM

Mountain Biking (Middledale Pass) 1:28:53 [3] 17.3 km (11.7 kph)
shoes: Specialized Epic Expert 2010

Roads were extremely muddy, so we just focused on cycling up and down Middledale Pass, which has sections of tar. The inbetween dirt was a real sticky mud bath. The Uge Harrismith race went up this road in 2009 or so, so had a good time remembering all the detail. 1 hour up, 1/2 hour down.

Av 11.6, Mx 44.9

Thursday Apr 18, 2013 #

7 AM

Paddling (Emmarentia) 41:00 [3] 6.0 km (6:50 / km)
shoes: K1 (CS Maxi)

Back in the boat again. 6 short laps.
6 PM

Road Running (Wanderers TT) 21:10 [5] 5.0 km (4:14 / km)
shoes: Asics Gel Nimbus 2007

Fast time trial. 1st km was 4:05, then 3:48 on the downhill. Lost a bit on the hills for 3 and 4, with the last km about 4:10.

Wednesday Apr 17, 2013 #

4 PM

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

7 PM

Road Running race (Noordheuwel 10) 46:43 [4] 10.0 km (4:40 / km)
shoes: Asics Gel Nimbus 2007

Legs a bit grotty after Bio earlier.

Once again, a tough course. Finished about 1 min slower than the last time I ran this race in 2011. No distance markers this time, which wasn't so inspiring. At least finished with lots of energy left although the last hill was a killer. Could have maybe done sub 45 on another day. Also a marshall or 2 missing on one or two important intersections.

Tuesday Apr 16, 2013 #

7 AM

Mountain Biking 1:43:29 [3] 38.48 km (22.3 kph)
shoes: Specialized Epic Expert 2010

Out to Westgate and back.

Av 22.3
Mx 51.5
6 PM

Road Running (Pirates TT) 36:08 [4] 8.0 km (4:31 / km)
shoes: Asics Gel Nimbus 2007

First Pirates TT since 2009. Since then, they've added a 5km which was a bit of a surpise for me at the 2km mark when they turned off. Felt comfortable most of the way. Tried to pick it up at the end to duck under 36, but some carpark traffic did me in.

Road Running warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: Asics Gel Nimbus 2007

To and from home.

Monday Apr 15, 2013 #

4 PM

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

Sunday Apr 14, 2013 #

Event: Gauteng Short Course 3 - Tshwane University of Technology
 
10 AM

Orienteering race (TUT) 21:30 [5] *** 3.6 km (5:58 / km) +60m 5:31 / km
spiked:23/25c shoes: Inov8 Mudclaw 272 Red #1

Tshwane U. of Tech. 1:5'000.

Sprint race. Not the best of starts, concentration wasn't there for the first 3. Then got into a better rhythm. Messed up 2 of the slightly longer legs, to #16 and #19 where I cut through the buildings too much and should have instead run around the outsides to simplify navigation and increase speed. Nice and technical course until 3 controls to go where it became a run around a field.

Finished 3 mins off the pace in 4th place behind Brad, Michael and Tim.
C • Run around the field 3

Men - Splits

Saturday Apr 13, 2013 #

Note

8 hours of tagging in Mokubulaan forests.

Friday Apr 12, 2013 #

Note

2 hours control tagging in Mokubulaan forests.

Thursday Apr 11, 2013 #

8 AM

Mountain Biking 1:03:14 [3] 19.62 km (18.6 kph)
shoes: Specialized Epic Expert 2010

Emmarentia and Delta

Av 18.6
Mx 39.6
6 PM

Road Running (Wanderers TT) 21:53 [4] 5.0 km (4:23 / km)
shoes: Asics Gel Nimbus 2007

Haven't run this TT is about 25 years. New course. Feeling a bit better.

Wednesday Apr 10, 2013 #

7 AM

Mountain Biking 1:01:14 [2] 18.41 km (18.0 kph)
shoes: Specialized Epic Expert 2010

Around Alberts Farm, Greenside.

Av 18.0
Mx 43.1
4 PM

Gym (Bio) 1:30:00 [3]

Bio + Vitality test

Tuesday Apr 9, 2013 #

6 PM

Road Running (RAC TT) 22:33 [4] 5.0 km (4:31 / km)
shoes: Asics Gel Nimbus 2007

Felt pretty awful. Still very tired and sore.

Sunday Apr 7, 2013 #

10 AM

Orienteering race (W Cape Champs Long) 1:20:13 [4] *** 11.3 km (7:06 / km) +350m 6:09 / km
26c shoes: Inov-8 Oroc 280 #1

Highlands East, 1:10'000 5m

Got off to a good start. Splits showed that I was leading to #6, which was a bit surprising. Felt that I took the wrong route to #6 (through the open instead of down to the path). Then started suffering on the uphill to #7. Lost at least 1 minute by ending up too far right of #8, near the path. Route choice was probably too straight as well. Thereafter I just seemed to be extremely slow. Legs were tired and sore and I don't think I was as focused as I should have been.

Remainder of the controls were okay. Pretty sure I had the correct route choice running the upper road, only lost 1 minute to Michael and Tim over 12 minutes of running. I was dead tired on the uphill to #25.

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1


Long Distance Course 1 - Splits

Saturday Apr 6, 2013 #

Event: Western Cape Orienteering Championships 2013
 
Event: SA Sprint Champs 2013
 
11 AM

Orienteering race (SA Sprint Champs) 12:20 [5] *** 2.1 km (5:52 / km)
spiked:15/16c shoes: Inov8 Mudclaw 272 Red #1

Oak Valley Estate, 1:5'000 2.5m contours

Finished 5th. 2nd last starter ahead of Michael. Managed to hold him off till near the end (14). Was pretty chuffed with that. Though it might be closer to the podium, but there's a lot of talent piling in between. Only 1 mistake, a wrong route choice to #10 that probably cost 10-15s.

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 272 Red #1

4 PM

Orienteering race (W Cape Champs Middle) 45:59 [4] *** 5.7 km (8:04 / km) +160m 7:04 / km
spiked:5/19c shoes: Inov-8 Oroc 280 #1

Highlands East, 1:10'000 5m

Horrible run. Started off fair. Went long way round to #1, instead of cutting across. #4 in the wrong place was disconcerting. Then again at #7 where I lost about 1 min. Lost a few secs on trying to cut a corner on the long leg, but then made parallel error on #9, loosing 1.5 min. Then found an extra depression at #10, another minute. Then got drawn by another control at #12, 30s more. More or less gave up after that and jogged the rest to save my legs for Sunday.

Finished 11th, my worst Champs result ever. Was already in 10th place at #12. :-(

SA Sprint Course 1 - Splits

Middle Distance Course 1 - Splits

Thursday Apr 4, 2013 #

2 PM

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

6 PM

Road Running (Randburg TT) 22:14 [4] 5.0 km (4:27 / km)
shoes: Asics Gel Nimbus 2007

Long time since my last Randburg TT.

Went out fast, 4:05 first km. Then eased off to save myself for the weekend. Was nice to see that I've rediscovered a bit of speed in the last week.

Monday Apr 1, 2013 #

9 AM

Orienteering (Pataias Sul) 51:26 [3] *** 5.0 km (10:17 / km)
25c shoes: Inov-8 Oroc 280 #1

Final training session in Portugal. Control picking. Followed Jess.

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