Training Log Archive: nmulderIn the 30 days ending Apr 30, 2014:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||
Wednesday Apr 30, 2014 #
Trail Running race (Moon Chaser Night Trail) 46:53 [5] 10.0 km (4:41 / km)
shoes: Salomon 3D S-Lab Red #4
Monday Apr 28, 2014 #
Orienteering race (Hawequas) 1:18:52 [4] 8.9 km (8:52 / km) +400m 7:14 / km
shoes: Inov-8 Oroc 280 #2
Had a decent run. Lacking in speed, but the endurance went okay until #20 and the last longish leg. Then I died a bit. Managed to get 2nd place, mainly due to most others being unfit, injured or ill. About 6 mins behind Tim, who still should have been faster as well.
#1 - took low route choice which was good.
#3 - Lost +1 min at the exact same part of the map as my error in SA Champs long last year. Something wrong here, maybe with the direction of the valley contour. Relocated off road bend.
#4/5 - Only 2 legs that I got fastest split.
#9 - Went roads to the west. I think best route choice.
#10 - control in wrong place, but I walked into it on the way in.
#12 - As per 10.
#13 - poor execution of route choice. Spent too much time crossing steep slopes with reduced runnability. Lost +1 min.
#16 - Only other fastest split. Hit it dead on.
#17 - Got in sight of Martin K and caught at 18-19.
#21 - tired on this leg and didn't run straight enough. Funny mapping at control.
#22 - Control hung 100m away on the next most obvious feature.
From then struggled into the finish. Martin got away from me, so I probably slowed down +3 mins over last 5 controls.
Sunday Apr 27, 2014 #
Orienteering race (Blaauwberg Nature Reserve) 42:32 [5] *** 5.5 km (7:44 / km) +70m 7:16 / km
20c shoes: Inov-8 Oroc 280 #2
Great area and a fairish course, but all 5 M21E runners got compacted into 10 minutes of start time with 2-min intervals. Why? This was essentially in sight as the terrain was sand dune.
Cautious start, (used #3 as AP for #1), but then lost 2 mins on #2. Only big mistake of the day though and Tim (+2) didn't catch until #16. Michael (+4) caught on the way to #19 but then messed up and lost the win to Tim.
Really fun map. I focused 99% on the contours and ignored any detail on vegetation.
Wednesday Apr 23, 2014 #
Gym (Physio) 30:00 [3]
Friday Apr 18, 2014 #
Note
(sick)
I'm down with the flu, so my input is sitting on the sidelines and coaching. 19 athletes and 10 others involved.
1) Theoretical session with discussion on goals and objectives
2) Battery Creek Middle: Line-O, Corridor-O, Window-O.
3) Rockery: Line-O, Simplification (grey-out)
Thursday Apr 17, 2014 #
Note
(sick)
Wednesday Apr 16, 2014 #
Note
(rest day)
Tuesday Apr 15, 2014 #
Gym (Bio) 1:00:00 [3]
Monday Apr 14, 2014 #
Trail Running (Fourways Gardens) 55:15 [3] 9.5 km (5:49 / km)
shoes: Salomon Crossmax Red #2
Ran the trails next to the roads out to Broadacres, around the back and home via Fourways Gardens.
Gym (Physio) 30:00 [3]
Orienteering (Metrogaine) 1:33:19 [3] 15.56 km (6:00 / km)
shoes: Salomon 3D S-Lab Red #4
Took about 3 mins to plan the route before setting out. Steph nav'ed the first 60 mins and then I took over. Ran through Saxonwold, Rosebank and Melrose suburbs. Cleaned up the northern arc that most teams did, then all the high pointers through the centre. Came in 1.18 overtime, so lost 20 points which cost us 2 important scalps. :-)
9th overall and 3rd mixed team behind Alex/Steph and Jane/Ant.
Sunday Apr 13, 2014 #
Adventure Racing race (Kinetic Sprint) 5:00 [5] 1.0 km (5:00 / km)
shoes: Salomon 3D S-Lab Red #4
Started off with quick 1km sprint around the lodge with 7 CPs to spread the field. Got back in about 3rd. Had a quick transition onto bikes, leaving in 4th.
Adventure Racing (MTB) 47:13 [3] 13.97 km (3:23 / km)
shoes: Specialized Epic FSR Mthn 2014
Av 17.7 Mx 45.3
Adventure Racing race (Trail Run / Paddle) 43:45 [5] 6.0 km (7:18 / km)
shoes: Salomon 3D S-Lab Red #4
Nice race, beautiful venue for paddling, running and biking. Will be back.
Sightings: Impala, Springbuck, Blesbok, Giraffe, Wildebeest, Zebra.
Saturday Apr 12, 2014 #
Hiking (Suikerbosrand) 5:45:00 [3] 27.0 km (12:47 / km)
shoes: Salomon 3D Pro Black/Red #16
Sihtings: Eland, Hartebeest, Blesbok.
Friday Apr 11, 2014 #
Gym (Bio) 1:00:00 [3]
Mountain Biking (Van Gaalens) 3:48:23 [3] 58.6 km (15.4 kph)
shoes: Specialized Epic FSR Mthn 2014
Out past the horsey place, then zig-zag up the flooded footpath, then railway track, back to concrete track and over Tannie Miems, Dagga Pad. Skipped Pompuhuis, but continued down Railway to Devin's Doors. To the river, then past Vulture restuarant, Nguni, Oom Piets, back to the River, Greek Church and back along the technical river track.
Sightings: Impala, Monkeys, Emu, Leguaan.
Av 15.3 Mx 52.1
Thursday Apr 10, 2014 #
Road Running (Fourways Gardens) 40:05 [3] 7.1 km (5:39 / km)
shoes: Asics Gel Nimbus 2007
Paddling warm up/down (Emmarentia) 20:00 [3] 3.0 km (6:40 / km)
shoes: K1 (CS Maxi)
Paddling (Emmarentia) 28:00 [5] 5.0 km (5:36 / km)
shoes: K1 (CS Maxi)
Wednesday Apr 9, 2014 #
Mountain Biking (Cradle) 3:05:07 [3] 78.97 km (25.6 kph)
shoes: Specialized Epic FSR Mthn 2014
Av 25.6
Mx 57.0
Monday Apr 7, 2014 #
Note
(rest day)
Sunday Apr 6, 2014 #
Orienteering race (Nirox Sculpture Park) 16:51 [5] 2.8 km (6:01 / km)
shoes: Inov-8 X-Talon 212 Orange
1:4'000 with 2.5m contours by Nick de Klerk. Nice technical parkland with lots of ponds and features. One of the nicest sprint areas in the country. Good first-time map by Nick.
Had a good run, with almost no mistakes. A bit to the right attacking #6, but otherwise I think I chose the best route choice each time. Hammie a bit iffy, but not too bad. Thought that I was going at a decent speed, but the end results suggest I was a bit dillusional, finishing at least 1 min down against what I was expecting. So some speed work to be done....
GPS trackers shows that I slowed down 30s/km after the 1st km, so 1:15 slower overall.
Saturday Apr 5, 2014 #
Mountain Biking (Breedt's Nek) 4:55:08 [4] 115.08 km (23.4 kph)
shoes: Specialized Epic FSR Mthn 2014
Sightings: Giraffe, Monkeys, Parrot that can make chicken sounds.
Av 23.4
Friday Apr 4, 2014 #
Gym (Physio) 30:00 [3]
Thursday Apr 3, 2014 #
Gym (Bio) 1:00:00 [3]
Paddling (Emmarentia) 53:55 [5] 10.0 km (5:24 / km)
shoes: K2 (Renegade)
Wednesday Apr 2, 2014 #
Mountain Biking (Cradle) 2:38:03 [3] 62.49 km (23.7 kph)
shoes: Specialized Epic FSR Mthn 2014
Av 23.7
Mx 60.4
Trail Running race (Kinetic Night Trail) 41:49 [4] 8.3 km (5:02 / km)
shoes: Salomon 3D S-Lab Red #4
Beautiful area. Lots of undulation, so quite testing course. Ended up being slightly over 8km. Legs feeling better. Twingy to start with, but settled down after 3km or so.
Tuesday Apr 1, 2014 #
Mountain Biking (Cradle) 2:18:16 [4] 61.17 km (26.5 kph)
shoes: Specialized Epic FSR Mthn 2014
Anti clockwise via Lanseria.
Av 26.5, Mx 72.5
Sightings: Serval (dead), Wildebeest, Siberian Tiger, Lion.
Gym (Physio) 30:00 [3]
Gym (Bio) 1:00:00 [3]
Road Running (Old Parks) 24:15 [3] 5.0 km (4:51 / km) +67m 4:33 / km
shoes: Asics Gel Nimbus 2007