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Training Log Archive: nmulder

In the 30 days ending Jun 30, 2019:

	activity	#	time	miles		km		+m
	Adventure Racing	9	26:21:10	152.55		245.5		3897	35 /	38c	92%
	Gym	4	4:00:00
	Mountain Biking	1	2:27:56	37.74	(15.3/h)	60.73	(24.6/h)	789
	Road Running	3	2:12:44	15.38	(8:38)	24.75	(5:22)	371
	Trail Running	4	2:05:10	15.32	(8:10)	24.65	(5:05)	374
	Orienteering	2	1:52:53	7.46	(15:08)	12.0	(9:24)	400	17 /	25c	68%
	Total	23	38:59:53	228.43		367.63		5831	52 /	63c	82%
	[1-5]	22	37:34:03
averages - weight:82.5kg

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Sunday Jun 30, 2019 #

9 AM

Orienteering race (Stirrup Glen) 1:35:39 [4] *** 9.6 km (9:58 / km) +400m 8:15 / km
ahr:157 max:174 spiked:17/25c weight:82.8kg shoes: Salomon Spikecross Black #1

Mountain Marathon at Stirrup Glen and Saddle Creek. 1:10'000 and 5m.

Started off feeling awful. Could hardly breathe and body felt sore. Coughed all the way up the hill to #2. Didn't take a good line off the hill to #3, too much indecision. Thereafter just a steady jog for the rest of the race, trying to get to the end.

A poor exit route choice out of #8, should have gone for the track instead of straight. Lost time to Alex on the faster track running sections, but didn't make any mistakes inside the circles. Slight 10s loss at #5 and #10 which were both hidden. Slight hesitation at #15 but went the right way to find it. Was surprised to get sight of Alex (+6 min) on the final loop as I hadn't seen him at any other time on the course. #22 was about 60m out of place, but I got lucky and only spent about 60s looking for it. Died towards the end and finished at plodding pace. Body felt awful.

Finished 1st about 5 mins head of Alex and 6 ahead of Eugene. Battle between the 3 of us was over who was the least slowest.

Open Men - Splits

Saturday Jun 29, 2019 #

8 AM

Trail Running (Lusitoland) 21:24 [5] 5.0 km (4:17 / km) +44m 4:06 / km
ahr:176 max:181 shoes: Salomon Sense Pro 5 Blue

Double lapper on a pretty boring, but extremely fast course. 4 sides of a rectangle around the perimeter fence of Lusitoland with a slight down and slight up on each side. Went out at 3:58 for the first km and tried to hold my place from there. Racing against a dog towing her owner. Very surprised that I had such a good time as I'm still not over the flu coughing. Course about 50m long.

98/77

Friday Jun 28, 2019 #

9 AM

Road Running (Fourways Gardens) 29:46 [3] 5.6 km (5:19 / km) +80m 4:58 / km
ahr:150 max:165 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

Wednesday Jun 26, 2019 #

1 PM

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

6 PM

Road Running (Saints) 40:21 [3] 8.0 km (5:03 / km) +143m 4:38 / km
ahr:158 max:177 weight:82.5kg shoes: Asics DynaFlyte Grey/Lime

Tuesday Jun 25, 2019 #

9 AM

Road Running (Broadacres) 1:02:37 [3] 11.15 km (5:37 / km) +148m 5:16 / km
ahr:147 max:162 weight:82.2kg shoes: Asics DynaFlyte Grey/Lime

Out to Broadacres AH and tar roads down there. Still coughing a bit.

Saturday Jun 22, 2019 #

8 AM

Trail Running (Vanderbijlpark) 22:45 [5] 5.0 km (4:33 / km) +41m 4:22 / km
ahr:170 max:179 shoes: Salomon Sense Pro 5 Blue

Phoenix Park parkrun in Vanderbijlpark. Nice double-lapper in an area very suitable for a CATI orienteering event.

97/76

Wednesday Jun 19, 2019 #

1 PM

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

Sunday Jun 16, 2019 #

3 AM

Adventure Racing race (Transition) 13:27 [0]

Last transition, also doubling as the finish. Took a bit longer than wanted as the warmth of the fire slowed things down.

Adventure Racing race (Trekking) 5:13:11 [3] *** 18.0 km (17:24 / km) +592m 14:57 / km
spiked:5/6c shoes: Salomon Fellraiser yellow / bl

Last trekking loop. We thought we had a 60-90 minute lead at this stage, so wanted to push a bit more and open that gap so we could be confident of beating Merrell by more than 90 mins for the overall win. Went okay on the way out parrallel downstream to the Orange River. At the furthest CP, we spent about 1h stuffing around looking for it in the dark. I really misread everything around here despite feeling quite alert. Started working it out just before first light and quickly found the island with the CP and snuck out of there quickly.

On the way to the next CP a while later, we saw one team heading downriver and thought they were 70+ minutes behind if they didn't make any mistakes. It apparently was Jabberwock in 2nd position, and they still made the mistake of staying too close to the river like we did in the thicker riverine bush and loosing a bit of time.

Our return to the finish via the final 4 CPs was mostly uneventful, apart from being slight off on one small koppie (3rd last CP). Looking at tracking, the other 3 teams all went to a wrong koppie here as well! Looks like the CP # and circles hid a bit of vital info at a few places in the race. We kept up a good pace and finished in just over 26 hours, with 1 hour lost at the island CP and about 20 mins of mistakes elsewhere. Jabberwock finished 1h49 behind us in the end and Merrell 2h41, but with time penalties for Jabberwock as well, Merrell took 2nd place.

Fun race and well organized except for poorly worded race book instructions. Team worked hard and kept the pace up form most of the race which seems to have been the biggest factor in our lead over the other teams.

Looks like the map scales were a bit out, at 1:44' rather than 1:50. Makes sense for my first mistake on leg 2 and why I started searching too early for the island CP.

Saturday Jun 15, 2019 #

7 AM

Adventure Racing race (Trekking) 1:30:06 [4] *** 11.0 km (8:11 / km) +453m 6:48 / km
spiked:4/4c shoes: Salomon Fellraiser yellow / bl

A1 Series - Gariep 30h Adventure Race - hosted by Castle Light AR Team

Team DSV Cyanosis with Mac, Darren Berry, Tracey Campbell.

6:30 start in the morning where the temperature was reported as -5'C. Was dressed okay, apart from short-fingered cycling gloves, needed thicker ones.

Short run around a few local koppies from Destiny River Lodge just below the Gariep Dam. John Collins was racing as a pair, and Jabberwock, Merrell and Neverest all racing as well. Tight group up from with all those teams, Jabberwock setting the early pace.

8 AM

Adventure Racing race (Transition) 3:37 [0]

Super-quick.

Adventure Racing race (MTB) 4:01:39 [4] ** 76.0 km (3:11 / km) +1487m 2:54 / km
spiked:10/12c shoes: Specialized Epic FSR Mthn 2014

Led the teams out of transition after a fast one. John and Jabberwock right behind. Saw Merrell approaching first CP on bike from a different direction, probably about 1-2 mins slower on their route choice.

2nd CP, didn't see the main entry gate into Washbank Lodge, but John and Jabberwock followed us in via the back entrance.

We overshot CP3 as well. This put Neverest in the lead by about 5 mins, Merrell about 2 min behind them, John with us and Jabberwock a couple behind as we rode across farm fields towards the dam. Neverest made a mistake here, riding on an out-of-bounds tar road and were given a 90 min penalty later.

We passed Merrell just before going into the Gariep Nature Reserve where we did a big loop on the bikes on the north shore. Gap to Neverest stayed about 2-3 mins, whilst John stayed with us and Jabberwock took the place a few mins behind us and ahead of Merrell. Next team after that was miles back.

Felt weak in the middle part of the bike as my ill health over the last few days caught up with me, but recovered again towards the end. Eating felt good and no stomach problems at all.

12 PM

Adventure Racing race (Transition) 11:00 [0]

Neverest left about 4 mins ahead of us. Didn't notice that 2 people ran out of T2 and the other 2 paddled out.

Adventure Racing race (Paddling) 2:53:59 [3] ** 18.0 km (9:40 / km) +140m 9:18 / km
spiked:3/3c

All 4 of us hopped into the boats and paddled off for the first of 3 CPs. Caught Neverest at the first where they where searching for the CP on a koppie on a peninsula. Quick chat with them showed a major difference in interpretation of race instruction for this leg. "Teams to Split half the team to run to CP the other half to padddle the kayaks to pick team members up at pinnacle point".

We thus paddle across a bay, dropped 2 team members to search for the CP and then regrouped at the point, whilst the organizers meant for 2 team members to run there all the way from the Transition. We were given a 90 minute penalty when we got back after the leg, along with Jabberwock and John's pair who also did the same as us. Thus only Merrell didn't have a penalty amongst the top 5 teams.

Next CP after that was on to of a massive mountain on an island in the middle of a dam, then an easy one on another island on the way back. Good head wind starting to pump on the way back to the Aventura Resort and the transition.

3 PM

Adventure Racing race (Transition) 11:14 [0]

Quick transition where we were informed of our penalty despite an appeal that race book could be interpreted 2 different ways. So goal was now set to beat all teams in head-2-head race across the finish line, apart from Merrell who we also needed to beat by 1.5 hours.

Adventure Racing race (Trekking) 1:02:27 [3] ** 7.5 km (8:20 / km) +391m 6:36 / km
spiked:3/3c shoes: Salomon Sense Pro 5 Blue

Short run around the mountains at the dam wall. The tunnel under the wall was cancelled due to permission problems, which was a pity.

4 PM

Adventure Racing race (Transition) 16:22 [0]

Another change onto bikes, put on a bit of warmer clothing as it was only about 1 hour to sunset and a very cold night.

5 PM

Adventure Racing race (MTB) 3:24:28 [3] *** 52.0 km (3:56 / km) +252m 3:50 / km
spiked:3/3c shoes: Specialized Epic FSR Mthn 2014

Rode out in 2nd, just behind John and his partner, whom we caught at the first CP on the bike, in the Oviston Nature Reserve on the southern shore. From there they rode with us, but suffered a critical MTB mechanical shortly thereafter and had to withdraw from the race.

We kept up a good pace into the night and seem to have stretched the lead on the chasing teams from about 20 mins to just about an hour by the next transition at a stud farm.

8 PM

Adventure Racing race (Transition) 10:08 [0]

Adventure Racing race (Trekking) 2:14:06 [3] *** 11.0 km (12:11 / km) +215m 11:06 / km
spiked:2/2c shoes: Salomon Fellraiser yellow / bl

Set out on a short 2 CP loop across a farm, aiming for 2 koppies in the dark. As per other trekking legs so far, this was also any-order format. We seemed to have gone opposite direction to other teams on this loop, leaving a track for the way back rather than on the way out.

Saw Merrell and Jabberwock close together on the way back, so figured just over an hour ahead. We seemed to be a fraction fresher and then they also apparently had trouble with the 1 CP.

10 PM

Adventure Racing race (Transition) 20:02 [0]

Adventure Racing race (MTB) 4:35:24 [3] *** 52.0 km (5:18 / km) +367m 5:07 / km
spiked:5/5c shoes: Specialized Epic FSR Mthn 2014

Final MTB leg. Lots of enjoyable MTB riding on farm tracks. Seems to have been a lot of downhill on this leg and a few off-track sections across farms which we crossed quite quickly. Got sleepy at one stage for about 20 mins and the pace must have dropped a bit, but recovered and pushed on again. Some very cold sections and thick frost (our water bottles froze around the nozzles) but I was okay apart from cold fingers.

Had an abseil late in the stage which we did efficiently. Apparently it was cancelled after us as ice had started forming on the rock ledge. Thereafter a CP in a small pub and a quick shooter, the pub was still open at 2:30am.

Thursday Jun 13, 2019 #

Note

Trying to clear up bronchitis before this weekend's AR.

Wednesday Jun 12, 2019 #

3 PM

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

7 PM

Trail Running race (Copperleaf Estate) 58:01 [3] 9.65 km (6:01 / km) +101m 5:43 / km
ahr:130 max:157 shoes: Asics DynaFlyte Grey/Lime

Over the worst part of the cold, so decided I'd run Shane's Copperleaf 10km Night Run with Steph. Felt fine all the way around.

Saturday Jun 8, 2019 #

Note

Unsuccessful. Have come down with a cold.

Thursday Jun 6, 2019 #

Note

No training, trying to avoid catching a cold from Steph.

Wednesday Jun 5, 2019 #

1 PM

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

Tuesday Jun 4, 2019 #

10 AM

Mountain Biking (Cradle ) 2:27:56 [3] 60.73 km (24.6 kph) +789m
ahr:111 max:144 shoes: Specialized Epic FSR Mthn 2014

Cradle loop out via Lanseria and back Elandsdrift.

Av 24.6
Mx 61.3

Sunday Jun 2, 2019 #

Note

Controlled the colour-coded event at B'sorah Farm.

Saturday Jun 1, 2019 #

8 AM

Trail Running (Edenvale) 23:00 [4] 5.0 km (4:36 / km) +188m 3:52 / km
ahr:165 max:169 shoes: Salomon Sense Pro 5 Blue

First run on the new Edenvale Parkrun route since it's moved. Slightly short by about 150-200m.

96/75

9 AM

Orienteering (Bedfordview High) 17:14 [3] 2.4 km (7:11 / km)
ahr:138 max:158 shoes: Salomon Sense Pro 5 Blue

CATI event at Bedfordview High.

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