Training Log Archive: nmulderIn the 30 days ending Jun 30, 2016:
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Wednesday Jun 29, 2016 #
Note
6.5h of mapping
Tuesday Jun 28, 2016 #
Note
5h of mapping
Monday Jun 27, 2016 #
3 PM
Gym (Bio) 1:00:00 [3]
Sunday Jun 26, 2016 #
8 AM
Trail Running (Magaliesberg GT) 3:27:45 [3] 20.82 km (9:59 / km)
ahr:128 shoes: Salomon Sense Mantra 4 blue/gr
Ran / Hiked the first section of the Magaliesberg Grand Treverse with Brian. Started further east this time, at Commando Nek. Bypassed the house on the way up the first hill. The first hill is pretty rough going. It adds about 40 mins more than the Piesangsnek start, which is also a more enjoyable start.
Next section was nice and fun. Saw a few Cape Vultures flying over as well as plenty of Rock Martins. Ran on the southern terrace following the Crazy Store route until we dropped down the pass at the Greek Church. A few new game fences around the area as we dropped back down to the Magalies River. Crossed the river at the steel bridge and then along the river trail to Van Gaalens.
Next section was nice and fun. Saw a few Cape Vultures flying over as well as plenty of Rock Martins. Ran on the southern terrace following the Crazy Store route until we dropped down the pass at the Greek Church. A few new game fences around the area as we dropped back down to the Magalies River. Crossed the river at the steel bridge and then along the river trail to Van Gaalens.
Saturday Jun 25, 2016 #
8 AM
Trail Running (Bryanston) 22:12 [4] 5.0 km (4:26 / km)
shoes: Salomon Sense Mantra 4 blue/gr
First run at Bryanston Park Run. Surprised with my time, as I didn't push the pace. Course is probably a 100m short, but still quite happy with it. An easier week seems to have given me a bit of a recovery. Bit of a quad strain, so didn't do a run home as originally planned.
Friday Jun 24, 2016 #
Note
6 hours of mapping
Thursday Jun 23, 2016 #
3 PM
Gym (Bio) 1:00:00 [3]
Wednesday Jun 22, 2016 #
Note
6 hours of mapping
Monday Jun 20, 2016 #
3 PM
Gym (Bio) 1:00:00 [3]
Sunday Jun 19, 2016 #
10 AM
Orienteering race (Klipkraal South) 1:24:30 [5] *** 10.3 km (8:12 / km) +350m 7:01 / km
ahr:160 29c shoes: Salomon Fellraiser yellow / bl
Gauteng Champs Long Distance
Klipkraal South - 1:10'000
Still feeling a bit off. Had struggled around the Middle distance and today was do different. Also a bit warmer, but managed the distance okay.
Had a decent start with no mistakes 8 & 9 where I was slightly left on both occassions (5s each). Then at #10 I lost concentration and had to double back into the control after passing by it (25s). To #12 I took the lower route option but something was very weird with the map. Ended up in the corner of the forest block about 100m away from the control. On 13-14 I took the right side route choice to avoid lots of undergrowth, but the map was poor here and should have gone straight. Another small wobble to #17 where something didn't feel right. No more problems then until the end, just slow on the hills.
Finished 2nd again to Tim, about 11 mins down.
Klipkraal South - 1:10'000
Still feeling a bit off. Had struggled around the Middle distance and today was do different. Also a bit warmer, but managed the distance okay.
Had a decent start with no mistakes 8 & 9 where I was slightly left on both occassions (5s each). Then at #10 I lost concentration and had to double back into the control after passing by it (25s). To #12 I took the lower route option but something was very weird with the map. Ended up in the corner of the forest block about 100m away from the control. On 13-14 I took the right side route choice to avoid lots of undergrowth, but the map was poor here and should have gone straight. Another small wobble to #17 where something didn't feel right. No more problems then until the end, just slow on the hills.
Finished 2nd again to Tim, about 11 mins down.
Saturday Jun 18, 2016 #
1 PM
Orienteering race (Klipkraal South) 43:46 [5] *** 5.3 km (8:15 / km) +190m 7:00 / km
ahr:165 16c shoes: Salomon Fellraiser yellow / bl
Gauteng Middle Distance Champs
Klipkraal South 1:10'000
New extension to Klipkraal map was a bit of a surprise. Nice area, but still heavy going underfoot with branches and bracken in many places.
A small mistake to start, 15s to #1. Then about 45s at #5 where the map / control is wrong. Another 30s at #7 where I went into the control from the wrong side and had to circle the feature. At #9 there were 3 similar features all close together. I got 3rd time lucky, but only about 15s lost. Exiting #10 I got caught up in the undergrowth; I'd just passed Paul who found a quick way out so I exited behind him, but then I made a big mistake going straight through some more undergrowth in a semi-tiger line to the control, instead of going right, the best option.
No other mistakes. Finished a distant 2nd to Tim.
Klipkraal South 1:10'000
New extension to Klipkraal map was a bit of a surprise. Nice area, but still heavy going underfoot with branches and bracken in many places.
A small mistake to start, 15s to #1. Then about 45s at #5 where the map / control is wrong. Another 30s at #7 where I went into the control from the wrong side and had to circle the feature. At #9 there were 3 similar features all close together. I got 3rd time lucky, but only about 15s lost. Exiting #10 I got caught up in the undergrowth; I'd just passed Paul who found a quick way out so I exited behind him, but then I made a big mistake going straight through some more undergrowth in a semi-tiger line to the control, instead of going right, the best option.
No other mistakes. Finished a distant 2nd to Tim.
Friday Jun 17, 2016 #
1 PM
Orienteering race (Sybrand v Niekerk High) 13:30 [5] *** 3.2 km (4:13 / km) +40m 3:58 / km
ahr:167 spiked:17/18c (sick) shoes: Salomon Sense Mantra 3 grey/or
SA Sprint Champs
Sybrand Van Niekerk High - Sabie
1:4'000
Pretty simple school area for the champs. Unfortunately the map was on display and the first 5 controls highly visible. Went okay, with 1 stupid mistake at #10 where I ran to the wrong part of the building despite having seen the control running from 5-6. Cost me about 20s and 2nd place. In the end finished 3rd in M21 behind Tim and Eugene, but also got beaten by 3 Vets (Jeremy, Garry, Paul).
Felt very sluggish and think I've got a mild infection.
Sybrand Van Niekerk High - Sabie
1:4'000
Pretty simple school area for the champs. Unfortunately the map was on display and the first 5 controls highly visible. Went okay, with 1 stupid mistake at #10 where I ran to the wrong part of the building despite having seen the control running from 5-6. Cost me about 20s and 2nd place. In the end finished 3rd in M21 behind Tim and Eugene, but also got beaten by 3 Vets (Jeremy, Garry, Paul).
Felt very sluggish and think I've got a mild infection.
Thursday Jun 16, 2016 #
5 PM
Trail Running (Mbulwa) 30:49 [2] 5.26 km (5:52 / km)
ahr:134 shoes: Salomon Sense Mantra 3 grey/or
Down in Sabie for SA Champs, staying at Mbulwa. Went for an evening jog with Stephanie out and back along one of the forest roads above the Olifantsgeraamte map.
Tuesday Jun 14, 2016 #
3 PM
Gym 1:00:00 [3]
6 PM
Road Running (Old Parks) 27:45 [3] 5.0 km (5:33 / km) +67m 5:12 / km
ahr:135 shoes: Asics Gel Nimbus 2007
Very small turnout in cold damp weather. I'm still very sore after the bike crashes, so took it easy.
Monday Jun 13, 2016 #
3 PM
Gym (Bio) 30:00 [3]
Sunday Jun 12, 2016 #
8 AM
Mountain Biking race (Kalahari Challenge) 3:23:28 [5] 70.5 km (20.8 kph)
ahr:147 shoes: Specialized Epic FSR Mthn 2014
Day 3 of Kalahari Challenge MTB Race
The final day of riding was a shorter route from the bush camp back to the Lion Park resort near Gaborone. A cold front had come in overnight. Morning temps were actually a bit milder as a result, but the day would feature a strong, cool head-wind all the way back home to Gaborone.
We got into a good position shortly after the start and soon found ourselves in a big peleton featuring all the teams from 5th through to 9th on the GC, so great competitive riding. The group broke up and reformed a few time through the route. I had a light crash at about 30km as I got pushed out of the main track and into a bush tree. Then had a much bigger crash when I was riding at the tail of the peleton approaching a village and saw a big dead tree log lying in the path too late. Mac riding in front of me swerved late and I went over the top. Somehow no bike damage, but lots of bruising and pain. Took a few minutes of light riding to get back into a rhythm and then we had to chase hard to re-catch our group, some of whom were close enough in the overall classification that we needed to finish within sight of them to hold our 6th place overall.
Started re-catching teams surprisingly quickly. Apart from the crash we were felling quite strong for the day. We ticked off our sub-vet competitors quite soon as they were going through a bad patch, then slowly made our way up the rankings. We only missed catching the one team immediately behind us in the GC. We got sight of them at one point (1 min gap) and we knew we had to keep it within 5 to hold the overall position. We were strong through to the finish and got in within 2 minutes of them, thus holding over overall position, but taking the Sub-Vet stage win for the day.
Final position after three days was 6th overall and 2nd sub-vet team. A great race, very enjoyable and challenging.
Bike Stats:
Tm 3:22:39
Dst 70.5
Av 20.8
Mx 36.1
The final day of riding was a shorter route from the bush camp back to the Lion Park resort near Gaborone. A cold front had come in overnight. Morning temps were actually a bit milder as a result, but the day would feature a strong, cool head-wind all the way back home to Gaborone.
We got into a good position shortly after the start and soon found ourselves in a big peleton featuring all the teams from 5th through to 9th on the GC, so great competitive riding. The group broke up and reformed a few time through the route. I had a light crash at about 30km as I got pushed out of the main track and into a bush tree. Then had a much bigger crash when I was riding at the tail of the peleton approaching a village and saw a big dead tree log lying in the path too late. Mac riding in front of me swerved late and I went over the top. Somehow no bike damage, but lots of bruising and pain. Took a few minutes of light riding to get back into a rhythm and then we had to chase hard to re-catch our group, some of whom were close enough in the overall classification that we needed to finish within sight of them to hold our 6th place overall.
Started re-catching teams surprisingly quickly. Apart from the crash we were felling quite strong for the day. We ticked off our sub-vet competitors quite soon as they were going through a bad patch, then slowly made our way up the rankings. We only missed catching the one team immediately behind us in the GC. We got sight of them at one point (1 min gap) and we knew we had to keep it within 5 to hold the overall position. We were strong through to the finish and got in within 2 minutes of them, thus holding over overall position, but taking the Sub-Vet stage win for the day.
Final position after three days was 6th overall and 2nd sub-vet team. A great race, very enjoyable and challenging.
Bike Stats:
Tm 3:22:39
Dst 70.5
Av 20.8
Mx 36.1
Saturday Jun 11, 2016 #
8 AM
Mountain Biking race (Kalahari Challenge) 3:57:58 [5] 76.66 km (19.3 kph)
shoes: Specialized Epic FSR Mthn 2014
Day 2 of Kalahari Challenge MTB Race
Overnighted in the event's bush camp. Safari tents, mattresses, white sheets and duvets / blankets all provided. A bit of a cold night, but we were prepared.
Day 2 was a bit more technical than Day 1, with more 'hilly' terrain and loose rock. Circular route finishing back at the tented camp. We went out very hard to see if we could get back some of the 17 minute gap on the leading sub-vets. They stuck behind us and eventually dropped off the pace at about 35km, but Mac also started taking strain shortly thereafter. We ended up giving up a few positions, but had a bit of a 2nd wind over the last 10km, gaining back some of the lost time and limiting the damage.
Finished 6th for the day in the GC and 2nd sub-vet again. Overall standings after 2 days was 6th / 2nd. Time difference to the other riders ahead was much less than Day 1, so a much better day for us, with our sub-vet opposition only finishing just over 2 mins ahead. Once again the course a couple of kms longer than advertised.
Bike stats:
Tm 3:56:41
Dst 76.66
Av 19.4
Mx 39.8
Overnighted in the event's bush camp. Safari tents, mattresses, white sheets and duvets / blankets all provided. A bit of a cold night, but we were prepared.
Day 2 was a bit more technical than Day 1, with more 'hilly' terrain and loose rock. Circular route finishing back at the tented camp. We went out very hard to see if we could get back some of the 17 minute gap on the leading sub-vets. They stuck behind us and eventually dropped off the pace at about 35km, but Mac also started taking strain shortly thereafter. We ended up giving up a few positions, but had a bit of a 2nd wind over the last 10km, gaining back some of the lost time and limiting the damage.
Finished 6th for the day in the GC and 2nd sub-vet again. Overall standings after 2 days was 6th / 2nd. Time difference to the other riders ahead was much less than Day 1, so a much better day for us, with our sub-vet opposition only finishing just over 2 mins ahead. Once again the course a couple of kms longer than advertised.
Bike stats:
Tm 3:56:41
Dst 76.66
Av 19.4
Mx 39.8
Friday Jun 10, 2016 #
8 AM
Mountain Biking race (Kalahari Challenge) 4:22:19 [5] 92.6 km (21.2 kph)
shoes: Specialized Epic FSR Mthn 2014
Day 1 of Kalahari Challenge MTB Race
Raced as Cyanosis Adventure Racing pair with Mac in the Sub-Vet category.
Stayed overnight in Gaborone and drove down to the start at the Lion Park resort outside town in the morning.
Cold conditions at the start, but decided to go without arm warmers and stay with short-fingered gloves. Good decision. Very technical riding conditions, with lots of rock and sand and thorn bush. About 95% of the trail follows indistinct cattle and goat tracks and some very sketchy vehicle trails, with very little straight-line riding. Definitely the most technical race on the sub-continent. Thankfully the hills are all very gradual, I only ever had to drop to granny gear once over the 3 days to stop my back wheel from spinning out.
Very fast pace to start. Managed to avoid the sketchy riders and hung back a little, which helped when the leaders made a wrong turn and had to backtrack to a junction we had only just passed. Thereafter things settled down a bit more and we got into a decent rhythm. At about 45km I had a decent side-wall puncture. We took about 8 min to repair it, but it held well when we were finally successful in plugging it. Surprisingly no teams passed us during the stop. Got going again on the route, but Mac was going through a bad spot. I felt strong though, so did most of the leading all the way to the finish. Distance was a bit longer than advertised, but we'd seen that coming after the first water point already and had adjusted accordingly.
Finished in 5th place in the overall ranking and 2nd Sub-vet, with the other sub-vet team 17 mins and 1 position ahead of us. Surprised to be that high up the field after our mechanical and other issues.
Bike stats:
Tm 4:15:16
Av 21.7
Mx 44.5
Raced as Cyanosis Adventure Racing pair with Mac in the Sub-Vet category.
Stayed overnight in Gaborone and drove down to the start at the Lion Park resort outside town in the morning.
Cold conditions at the start, but decided to go without arm warmers and stay with short-fingered gloves. Good decision. Very technical riding conditions, with lots of rock and sand and thorn bush. About 95% of the trail follows indistinct cattle and goat tracks and some very sketchy vehicle trails, with very little straight-line riding. Definitely the most technical race on the sub-continent. Thankfully the hills are all very gradual, I only ever had to drop to granny gear once over the 3 days to stop my back wheel from spinning out.
Very fast pace to start. Managed to avoid the sketchy riders and hung back a little, which helped when the leaders made a wrong turn and had to backtrack to a junction we had only just passed. Thereafter things settled down a bit more and we got into a decent rhythm. At about 45km I had a decent side-wall puncture. We took about 8 min to repair it, but it held well when we were finally successful in plugging it. Surprisingly no teams passed us during the stop. Got going again on the route, but Mac was going through a bad spot. I felt strong though, so did most of the leading all the way to the finish. Distance was a bit longer than advertised, but we'd seen that coming after the first water point already and had adjusted accordingly.
Finished in 5th place in the overall ranking and 2nd Sub-vet, with the other sub-vet team 17 mins and 1 position ahead of us. Surprised to be that high up the field after our mechanical and other issues.
Bike stats:
Tm 4:15:16
Av 21.7
Mx 44.5
Thursday Jun 9, 2016 #
5 PM
Mountain Biking (Gaborone) 22:52 [2] 7.15 km (18.8 kph)
shoes: Specialized Epic FSR Mthn 2014
Easy ride around Gabs from our hotel. Day1 of Kalahari Challenge tomorrow.
Av 18.7
Max 35.2
Av 18.7
Max 35.2
Wednesday Jun 8, 2016 #
5 PM
Road Running (Fourways Gardens) 35:47 [3] 6.55 km (5:28 / km)
shoes: Asics Gel Nimbus 2007
Easy run on the main loop around the block, clockwise.
Tuesday Jun 7, 2016 #
6 PM
Road Running (Old Parks) 22:15 [5] 5.0 km (4:27 / km) +67m 4:10 / km
shoes: Asics Gel Nimbus 2007
1) 4:40 (I thought it felt like a 4:15!)
2) 4:20
3) 4:20
4) 4:40
5) 4:15
2) 4:20
3) 4:20
4) 4:40
5) 4:15
Road Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Asics Gel Nimbus 2007
Monday Jun 6, 2016 #
3 PM
Gym (Bio) 1:00:00 [3]
Sunday Jun 5, 2016 #
10 AM
Orienteering race (Kloofendal Nature Reserve) 1:00:00 [4] *** 5.7 km (10:32 / km) +375m 7:55 / km
ahr:157 spiked:19/24c shoes: Inov-8 X-Talon 212 Orange
Kloofendal - 1:7'500
First event of the Bushveld season.
Late start after assisting at registration on a cool day. Got off to a fair start, but the big hill to #2 saw me walking. Small overshoot to #4, coming around the right side of the control but ending up too low. On the long leg to #10, went over the highest part of the hill and past #16 as it was quite runable and linked nicely between 2 parts of the hiking trail. To #12, went left and came up the valley. Next mistake was to #17 as I was too far right, aiming for the spur instead of the knoll. Then not the straightest direction to #18 before another mistake to #20, where I went too far left, with a parallel error mistaking one spur for another. Lost about 45s or so. To #21, ran down the ridge line before dropping off the main slope. A few secs were lost overshooting #23, leaving the path a few metres too late and doubling back. Then ended up on the wrong side of the foot of the spur at #24, so lost another 10s there.
Got 1st about 4 mins ahead of Paul, another 30s to Garry with Eugene 4th just behind them. Great planning by Nick C.
First event of the Bushveld season.
Late start after assisting at registration on a cool day. Got off to a fair start, but the big hill to #2 saw me walking. Small overshoot to #4, coming around the right side of the control but ending up too low. On the long leg to #10, went over the highest part of the hill and past #16 as it was quite runable and linked nicely between 2 parts of the hiking trail. To #12, went left and came up the valley. Next mistake was to #17 as I was too far right, aiming for the spur instead of the knoll. Then not the straightest direction to #18 before another mistake to #20, where I went too far left, with a parallel error mistaking one spur for another. Lost about 45s or so. To #21, ran down the ridge line before dropping off the main slope. A few secs were lost overshooting #23, leaving the path a few metres too late and doubling back. Then ended up on the wrong side of the foot of the spur at #24, so lost another 10s there.
Got 1st about 4 mins ahead of Paul, another 30s to Garry with Eugene 4th just behind them. Great planning by Nick C.
Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange
Saturday Jun 4, 2016 #
8 AM
Trail Running (Alberts Farm) 22:43 [4] 5.0 km (4:33 / km)
ahr:151 shoes: Salomon Sense Mantra 4 blue/gr
First park run at Alberts Farm. Hilly route with some good technical sections of track.
Trail Running (Braamfontein Spruit) 1:31:59 [3] 16.49 km (5:35 / km)
ahr:136 shoes: Salomon Sense Mantra 4 blue/gr
Ran the Braamdontein Spruit trail from Alberts Farm to Bryanston for some extra distance.
Friday Jun 3, 2016 #
7 AM
Mountain Biking (Cradle) 2:18:45 [4] 61.23 km (26.5 kph)
shoes: Specialized Epic FSR Mthn 2014
Out and back via Elandsdrift, going anti-clockwise around the Cradle loop.
Av 26.5
Mx 65.7
Av 26.5
Mx 65.7
Thursday Jun 2, 2016 #
3 PM
Gym (Bio) 1:00:00 [3]
Wednesday Jun 1, 2016 #
7 AM
Road Running (Fourways Gardens) 1:00:45 [3] 10.69 km (5:41 / km)
ahr:143 shoes: Asics Gel Nimbus 2007
Out through Fourways Gardens and around the back of Broadacres.