Training Log Archive: nmulderIn the 30 days ending Jun 30, 2015:
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| Mo | 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 | ||||||||||||
Tuesday Jun 30, 2015 #
Note
Mapping - Nooitgedacht West 3.5 hours. Cold and wet.
Sunday Jun 28, 2015 #
8 AM
Adventure Racing race (Run) 7:30 [5] 1.6 km (4:41 / km)
shoes: Salomon 3D S-Lab Red #4
Kinetic Sprint Race at Marks Park / Emmarentia. Team Cyanosis with Mac.
First leg a run around Mark Park for 9 CPs. Very fast pace up front, finishing as about 10th team.
First leg a run around Mark Park for 9 CPs. Very fast pace up front, finishing as about 10th team.
Adventure Racing race (MTB) 42:00 [5] 18.4 km (2:17 / km)
shoes: Specialized Epic FSR Mthn 2014
A crazy high speed cycle through the suburbs of Emmarentia, Greenside and Roosevelt Park. Four teams formed a revolving pack up front. Lots of CPs and fairly detailed map reading, then add lots of main road crossings, traffic lights, cars... (ave of 26.3!). We worked our way up the field and into the lead pack after about 6km. Almost missed CP16, but otherwise good nav. Took the lead for a short while through the fire station. Rob and Craig got a small break at the last CP when the rest of us didn't see it.
Av 26.3
Mx 48.4
Av 26.3
Mx 48.4
Adventure Racing race (Run + Paddle) 43:51 [5] 7.0 km (6:16 / km)
shoes: Salomon 3D S-Lab Red #4
Final run including a paddle on Emmarentia Dam of 1km.
Out of transition in about 3rd with Rob/Craig and the two Key Health teams (Jaco + Paul C, Greg A + Andre C), 1-4 all within a minute. Straight down to the dam. We closed the gap on 2nd (Andre/Greg) on the paddle. Then back onto foot to the Greenside scout hall where all 4 teams came together. Big pack from there back along the Montgomery Spruit and back into the Gardens. Teams started putting in surges towards the last CP, but we didn't have the speed to respond. Were dropping off the pace as we entered Marks Park again. On the final obstacle course we almost caught 3rd but I only got up the last obstacle on the 2nd attempt. Ended 4th overall, within 45 seconds or so of the winning team of Rob & Craig who only took the lead on the last obstacle... Very tough and fun racing (apart from the traffic!).
Out of transition in about 3rd with Rob/Craig and the two Key Health teams (Jaco + Paul C, Greg A + Andre C), 1-4 all within a minute. Straight down to the dam. We closed the gap on 2nd (Andre/Greg) on the paddle. Then back onto foot to the Greenside scout hall where all 4 teams came together. Big pack from there back along the Montgomery Spruit and back into the Gardens. Teams started putting in surges towards the last CP, but we didn't have the speed to respond. Were dropping off the pace as we entered Marks Park again. On the final obstacle course we almost caught 3rd but I only got up the last obstacle on the 2nd attempt. Ended 4th overall, within 45 seconds or so of the winning team of Rob & Craig who only took the lead on the last obstacle... Very tough and fun racing (apart from the traffic!).
Road Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Salomon 3D S-Lab Red #4
Pre-race warm-up with Mac.
Friday Jun 26, 2015 #
7 AM
Road Running (Fourways Gardens) 44:20 [3] 8.5 km (5:13 / km)
shoes: Asics Gel Nimbus 2007
Loop through Broadacres and Fourways Gardens
Thursday Jun 25, 2015 #
Note
Mapping - Nooitgedacht West 3.0 hours
5 PM
Road Running (Craigavon) 26:30 [3] 5.0 km (5:18 / km)
shoes: Asics Gel Nimbus 2007
Loop through Craigavon
Wednesday Jun 24, 2015 #
Note
Mapping - Nooitgedacht West 5.0 hours
8 AM
Trail Running (Kaapsehoop) 1:01:13 [3] 10.0 km (6:07 / km)
shoes: Salomon Sense Mantra 3 grey/or
From Kaapsehoop out along the main trail to the top of the forest pass, then down for about 2-3km, u-turn and back up.
Tuesday Jun 23, 2015 #
Note
Mapping - Nooitgedacht West 5.5 hours
Monday Jun 22, 2015 #
Note
Mapping - Nooitgedacht Towers 2 hours
Saturday Jun 20, 2015 #
8 AM
Mountain Biking (Cradle) 2:32:01 [4] 63.14 km (24.9 kph)
shoes: Specialized Epic FSR Mthn 2014
Cradle Loop with Mac, clockwise, with a large chunk on the MTB track.
Av 24.9
Mx 73.0
Av 24.9
Mx 73.0
Thursday Jun 18, 2015 #
5 PM
Track / Speed Work race (Wits Ed) 12:14 [5] 3.0 km (4:05 / km)
shoes: Salomon 3D S-Lab Red #4
4:01, 4:07, 4:06
Track / Speed Work warm up/down 8 [2] 1.2 km (7 / km)
shoes: Salomon 3D S-Lab Red #4
Tuesday Jun 16, 2015 #
11 AM
MTB - O race (Protea Ridge) 1:04:31 [5] 21.11 km (19.6 kph) +600m
shoes: Specialized Epic FSR Mthn 2014
Body felt pretty dead before the start but a short warm-up ride helped. Started last of the field.
Very poor to #1. No problems but couldn't get into the map. Stopped twice to double check detail and then had trouble negotiating some technical terrain. Lost about 60s? Managed to settle down a bit en route to #2. Got there but no control (hung in wrong place apparently). Left after about a 30s search up and down the track. Took the R-hand route choice to #3, then again to #4. Got into a rhythm and picked up good speed at this point.
Under the powerlines to #5, then right to #6. Lots of erosion on the tracks. Generally stayed on main tracks to 8, 9, coming into 9 and exiting from south. Into 10 from the exit angle. On long leg from 16-17 went south, with 1 quick stop to read detail along the way.
In general, read the map well after a poor start. No real mistakes and route choices were all okay or neutral. Got 1st place Had been worried about my slow start but in the end had a good lead with all the competition still recovering from Exp Africa.
Av 18.3
Mx 38.0
Very poor to #1. No problems but couldn't get into the map. Stopped twice to double check detail and then had trouble negotiating some technical terrain. Lost about 60s? Managed to settle down a bit en route to #2. Got there but no control (hung in wrong place apparently). Left after about a 30s search up and down the track. Took the R-hand route choice to #3, then again to #4. Got into a rhythm and picked up good speed at this point.
Under the powerlines to #5, then right to #6. Lots of erosion on the tracks. Generally stayed on main tracks to 8, 9, coming into 9 and exiting from south. Into 10 from the exit angle. On long leg from 16-17 went south, with 1 quick stop to read detail along the way.
In general, read the map well after a poor start. No real mistakes and route choices were all okay or neutral. Got 1st place Had been worried about my slow start but in the end had a good lead with all the competition still recovering from Exp Africa.
Av 18.3
Mx 38.0
MTB - O warm up/down 10:00 [2] 2.0 km (12.0 kph)
shoes: Specialized Epic FSR Mthn 2014
Sunday Jun 14, 2015 #
9 AM
Trail Running race (B'Sorah Farm) 1:06:49 [4] 13.5 km (4:57 / km)
shoes: Salomon Sense Mantra 3 grey/or
First race in the Spur Trail Series at B'sorah Farm. Took over Cindy's entry and started in B-batch. Fast start but settled down nicely. No speed in my legs but held everything together for the full distance. A very fast course, and not too technical for most of it, but still enjoyable.
Trail Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Salomon Sense Mantra 3 grey/or
Saturday Jun 13, 2015 #
8 AM
Trail Running (Groenkloof Nature Reserve) 1:45:41 [3] 16.5 km (6:24 / km)
shoes: Salomon Sense Mantra 3 grey/or
Out at Groenkloof with Ryno, Douglas et al for a training run. First exercise since EA. Ran the standard Ryno loop at an easy pace with a few speed runs up the hills.
3 PM
Trail Running 1:04:51 [3] 10.0 km (6:29 / km)
shoes: Salomon Sense Mantra 3 grey/or
Run with Ryno and Douglas scouting for a potential Salomon City Trail race later this year.
Tuesday Jun 9, 2015 #
Note
Drove back home early from Swaziland as prize giving and scheduled departure only on Sunday.
Sunday Jun 7, 2015 #
8 AM
Adventure Racing race (Trekking) 7:50:48 [4] 43.0 km (10:57 / km)
shoes: Salomon Crossmax Red #2
Expedition Africa 2015 in Swaziland with Team Cyanosis (Mac, Nathan, Hilary). Based at the Lugogo Sun Hotel
Race started at the base of Sibebe Rock, with the first CP on top. Got up to in 2nd / 3rd just behind Teams Sweco and Peak Performance. Dropped off the hill early back to the tar road en route to CP2, whilst other teams ran further along the ridge. Took a few teams with us (Merrell, Jabberwock, Peak), but a footpath dropped too quickly and found a few teams ahead of us when routes rejoined, with Sweco and EstonianACE in front. Got to CP2 in about 7th but had a good leg going cross-country to CP3. SugarMonsters met up with us, but we got to the CP together just behind Sweco & Ace. After this, entered Malalotja Game Reserve at CP4, then a view point at CP5 before dropping into the Malalotja canyon at CP6. Got there in 4th, just ahead of the safety marshalls (!!!). Cold water, but we did the kloof quickly. Were in 3rd afterwards before Jabberwock past us en route to Maguga Dam and T1.
Race started at the base of Sibebe Rock, with the first CP on top. Got up to in 2nd / 3rd just behind Teams Sweco and Peak Performance. Dropped off the hill early back to the tar road en route to CP2, whilst other teams ran further along the ridge. Took a few teams with us (Merrell, Jabberwock, Peak), but a footpath dropped too quickly and found a few teams ahead of us when routes rejoined, with Sweco and EstonianACE in front. Got to CP2 in about 7th but had a good leg going cross-country to CP3. SugarMonsters met up with us, but we got to the CP together just behind Sweco & Ace. After this, entered Malalotja Game Reserve at CP4, then a view point at CP5 before dropping into the Malalotja canyon at CP6. Got there in 4th, just ahead of the safety marshalls (!!!). Cold water, but we did the kloof quickly. Were in 3rd afterwards before Jabberwock past us en route to Maguga Dam and T1.
Adventure Racing race (Transition) 13:44 [1]
Quick change over into paddling gear. Stephan and Jose busy trying to dig the truck out of a ditch.
Adventure Racing race (Paddling) 3:06:19 [4] 22.0 km (8:28 / km)
A 22k paddle on Maguga Dam with a CP on an inlet about 65% of the way along. Started 15 min behind Jabberwock, but started catching them and the other 2 front teams along the way. The paddle seemed to speed by. We were ahead of race schedule, so only spent 30min paddling in the dark instead of 2 hours. Saw all the teams at the quick in and out run for the CP. Got off the water at the dam slipway no more than 10 mins behind the leaders. From there, we had a quick 1km jog into the Maguga Lodge and transition.
Adventure Racing (Transition) 34:53 [3]
Transtion at Maguga Lodge, including bike assembly. Had passed Sweco just before transition, so left in 3rd place, just behind Jabberwock.
Adventure Racing (Mountain Biking) 13:02:12 [3] 87.31 km (8:58 / km)
shoes: Specialized Epic FSR Mthn 2014
Left transition in 3rd, but caught and passed Jabberwock almost immediately for 2nd on the drop down to the Komati weir below Maguga Dam. Crossed it and hiked out bikes out the other side. Set up a good rythm climbing out of the valley, but Nathan's condition started deteriorating badly as he started getting bronchial pneumonia. Forgot about a CP at the same time and had to go back for it. By 11pm in the cold air, Nathan was too bad to continue. We ended up sleeping it out on the side of the road before Nathan was picked up by organisers at about 3am. By then many, many teams had passed. Mac, Hils and I continued, started from about 11th-13th? place. Did another 30km back towards the Ezulwini Valley and T2, but had no appertite for continuing this race unofficially. Eventually decided to pull out of the race and head back to the Lugugo Sun Hotel.
Bike Stats:
Tm 7:39:34
Av 11.3
Mx 64.5
Very disappointing outcome for a race in which we were otherwise in good condition for. We'd had a decent race until then bar 1 or 2 very small route choice errors that cost us 2-5 mins each time.
Knowledge of large parts of the course had helped in preparing for the race and could have been advantageous over the remainder. There was a big dark zone on the 2nd night where we estimate we would have waited for 10 hours. This would have effectively restarted the race for us and another 6-8 teams, which would have meant the first 1/2 of the race was pointless for us. We started off the race at a good pace to test whether the time predictions were reliable and whether it would be possible to beat the dark zone on Day 2, but by the time we pulled out we knew it wasn't an option and that the dark zone was inevitable.
In the end, 6 teams made the dark zone lifting on Tuesday morning. The lead bunch was slowly whittled down with Merrell taking the win despite a last leg surge by EstonianACE.
Bike Stats:
Tm 7:39:34
Av 11.3
Mx 64.5
Very disappointing outcome for a race in which we were otherwise in good condition for. We'd had a decent race until then bar 1 or 2 very small route choice errors that cost us 2-5 mins each time.
Knowledge of large parts of the course had helped in preparing for the race and could have been advantageous over the remainder. There was a big dark zone on the 2nd night where we estimate we would have waited for 10 hours. This would have effectively restarted the race for us and another 6-8 teams, which would have meant the first 1/2 of the race was pointless for us. We started off the race at a good pace to test whether the time predictions were reliable and whether it would be possible to beat the dark zone on Day 2, but by the time we pulled out we knew it wasn't an option and that the dark zone was inevitable.
In the end, 6 teams made the dark zone lifting on Tuesday morning. The lead bunch was slowly whittled down with Merrell taking the win despite a last leg surge by EstonianACE.
Friday Jun 5, 2015 #
Event: Expedition Africa
8 AM
Trail Running (Lugogo Sun) 40:58 [3] 7.5 km (5:28 / km)
shoes: Salomon Sense Mantra 3 grey/or
Short run around the Lugugo Sun and Royal Swazi Sun complex with Team Cyanosis members. Expedition Africa starts in a couple of days.