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Training Log Archive: nmulder

In the 30 days ending Sep 30, 2021:

	activity	#	time	miles		km		+m
	Adventure Racing	7	11:51:22	89.97		144.79		1783
	Mountain Biking	3	10:25:26	149.43	(14.3/h)	240.48	(23.1/h)	2461
	Trail Running	4	9:53:30	125.09	(4:45)	201.32	(2:57)	2073
	Orienteering	3	3:04:51	16.17	(11:26)	26.03	(7:06)	510
	Gym	3	3:00:00
	Road Running	1	38:01	4.95	(7:40)	7.97	(4:46)	102
	Total	20	38:53:10	385.62		620.59		6928
	[1-5]	20	38:27:26
averages - weight:80.3kg

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Thursday Sep 30, 2021 #

5 PM

Trail Running (Barkly Pass) 32:18 4.35 km (7:26 / km) +91m 6:43 / km
ahr:137 max:162 shoes: Salomon Sense Ride4 #1 Blue

Driving down to Hole-in-the-Wall / Coffee Bay for the Transkei Tuff AR.

Easy leg stretch jog from the Mountain Shadows Hotel on top of Barkly Pass. Went out the back gate and did a run along the ridge line and around the fields back to Barkly Pass high point. Managed to sneak the run in between various squalls affecting the mountain, with hail in some places up to 3cm deep on the drive in.

Wednesday Sep 29, 2021 #

6 AM

Mountain Biking (Cradle) 1:06:48 28.57 km (25.7 kph) +361m
ahr:122 max:165 shoes: Specialized Epic FSR Mthn 2014

Simple loop of the Cradle from Valverde.

Tuesday Sep 28, 2021 #

3 PM

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

Friday Sep 24, 2021 #

11 AM

Orienteering (Paradise Berg) 49:42 5.36 km (9:16 / km) +64m 8:45 / km
ahr:149 max:176 shoes: Salomon Sense Ride4 #1 Blue

Paradise Berg 1:7'500 5m
All controls

Checking all the controls just before the start of the SA Champs Middle Distance at Paradise Berg, Graskop. Thicker grass than previous years, so went slower than I had planned.

Tuesday Sep 21, 2021 #

3 PM

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

Saturday Sep 18, 2021 #

7 AM

Adventure Racing race (Kinetic St Francis AR) 1 [0]

Team DSV Cyanosis with Mac, Darren and Tracey. Flew down to PE and stayed with Tracey before the race.

Adventure Racing race (Trekking) 1:32:44 [5] 11.2 km (8:17 / km) +586m 6:34 / km
shoes: Salomon Sense Ride4 #1 Blue

Leg 1 was a trek over the Tsitsikammaberge. Set a good pace and good line over the top to lead the teams out, with Songlines taking a few slower lines. They caught us on the downhill though and pulled away into T1. Felt my shin / knee give away a bit on the flat lands.... the start of a long injury.

9 AM

Adventure Racing race (Transition) 4:01 [0]

Very quick onto bikes.

Adventure Racing race (Biking) 2:26:45 [5] 52.5 km (2:48 / km) +387m 2:42 / km
shoes: Specialized Epic FSR Mthn 2014

Leg 2 was a MTB leg from the Oudebosch farmstall to Impofu Dam. Songlines started a bit ahead of us, but we soon caught them and then rode peloton to the transition. Rest of the team followed Songlines down the wrong road into transition, so couldn't capitalize.

11 AM

Adventure Racing race (Transition) 7:17 [0]

Also fairly quick transition onto the water, but Songlines a bit ahead.

Adventure Racing race (Kayaking) 9:14 [4] 1.2 km (7:42 / km)

Short paddle to the northern side of the dam for a quick run loop.

Adventure Racing race (Trekking) 57:34 [4] 4.36 km (13:12 / km) +185m 10:54 / km
shoes: Salomon S-Lab Amphib2 Blue

Two checkpoints on a loop. We decided to cut corner and tiger-line across a bushy ridge and back down into a dense valley for the first, then again for the second CP. Found Songlines going the other way between the two CPs, which meant they'd ended up the wrong valley, loosing about 30-40 mins. We were now in the lead.

12 PM

Adventure Racing race (Kayaking) 1:23:30 [4] 14.68 km (5:41 / km)

Kayaking from a creek on the north side of the dam, back into the main dam and then a long haul east to the dam wall. Big easterly wind blowing, which threw up some huge waves and we were reduced to a crawl. Got there eventually, but Darren had to do some hard work in our boat. Lots of teams bailed here, or beached their boats and ran (and got penalties as a result).

2 PM

Adventure Racing race (Trekking) 52:55 [4] 5.2 km (10:11 / km) +175m 8:43 / km
shoes: Salomon S-Lab Amphib2 Blue

Another trekking loop with just a couple of CPs. Pushing hard to keep a gap on Songlines.

3 PM

Adventure Racing race (Kayaking) 1:02:30 [3] 7.55 km (8:17 / km)

Paddle back to main transition, with the wind this time, but still hard to hold the nose on a steady direction. Saw Songlines boats at start of paddle and assumed we had about 30 mins lead.

4 PM

Adventure Racing race (Transition) 14:10 [0]

Transition, with plotting. Time is from boat touching shore to leaving on bike, but Songlines were faster on the split results.

Adventure Racing race (Biking) 3:00:41 [4] 48.1 km (3:45 / km) +450m 3:35 / km
shoes: Specialized Epic FSR Mthn 2014

Final leg to the finish. Kept looking over our shoulder but didn't see them. Strong headwind all the way, so we were well broken towards the end. Finished a few minutes after dark, so got to use bike lights for a short time at least this year.

Sunday Sep 12, 2021 #

8 AM

Orienteering (Mohales Gate) 1:04:56 9.48 km (6:51 / km) +246m 6:04 / km
ahr:158 max:173 shoes: Salomon Sense Ride4 #1 Blue

Mohales Gate Colour-Coded event
1:10'000 and 5m
Brown Course 8.3km, 250mc, 22c

Had an early start. Was expecting a hard race against Ryno (who stepped down to Green), so was pushing hard, or at least as hard as the grassy / rocky footing would allow. No problems on the early sections, apart from almost going into #4 too high (15s?) and not seeing #7 behind a bush (5s). The controls at #15 and #16 were a bit out of place (time losses of 0s and 20s). Then okay to #19 where I came into the gully and started searching up first. Came down later and found it (2 min). Looking at google maps later it seems the control was too low in the valley. No other problems from there to the finish.

Got 1st with Gary and Garry 15 min down. Only 1 more CC event in the season left after an intense 2 months of events.

Brown - Splits

Saturday Sep 11, 2021 #

8 AM

Trail Running (Graskop) 24:22 5.0 km (4:52 / km) +72m 4:33 / km
ahr:160 max:175 shoes: Salomon Sense Ride4 #1 Blue

Jock Park Run in Graskop during SA Champs scouting weekend.

First Parkrun for me in 1.5 years, great to be back at one.

122/97

Trail Running (Graskop) 19:41 2.51 km (7:51 / km) +45m 7:12 / km
ahr:141 max:167 shoes: Salomon Sense Ride4 #1 Blue

Went back along the course to join Steph who was running with Daniel in the pram. They did a 46 min result, pretty decent given how rocky the track is.

11 AM

Note

3 more hours of control checking on the Waterval map.

Friday Sep 10, 2021 #

2 PM

Note

Down in Graskop for some control site checking for SA Champs. 3 hours in the Waterval forest.

Thursday Sep 9, 2021 #

7 AM

Trail Running (Cedar Lakes) 39:38 6.34 km (6:15 / km) +107m 5:46 / km
ahr:127 max:143 shoes: Salomon Sense Ride4 #1 Blue

Around the estate.

Tuesday Sep 7, 2021 #

3 PM

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

Sunday Sep 5, 2021 #

8 AM

Orienteering race (Cradle Moon) 1:10:13 11.19 km (6:17 / km) +199m 5:46 / km
ahr:149 max:165 shoes: Salomon Sense Ride4 #1 Blue

Cradle Moon Conservancy
1:10'000 and 5m contours
Brown course, 9.8km, 245m climb

Two years after it got mapped, we finally got to compete in an event at Cradle Moon. Some very nice mapping by Pat, neither over- nor under-mapped. Brown course could have been a bit more difficult, but the large path network does make it challenging.

Body felt tired after yesterday's 8h ride, but held it together. First starter, so I immediately went for the main track option to #1 (start was pointing in that direction), which wasn't direct enough, so I lost about 30s. Felt tired for the first 8 controls before I got into a decent rhythm. Garry M was faster than me until then. I started to win most of the splits after #10.

No major nav issues, only small errors within the circle, often where the control description wasn't precise. Tough climb up to #16 and the highest point of the area, but managed a good pace the whole way up. After that I found good flow on the downhills back to the finish, managing to build up a good lead and take 1st, Garry about 10 min down.

Brown - Splits

Saturday Sep 4, 2021 #

6 AM

Mountain Biking (Mini Munga) 7:57:10 183.16 km (23.0 kph) +1740m
ahr:133 max:172 weight:80.3kg shoes: Specialized Epic FSR Mthn 2014

Mini Munga 10hr Training Ride from Bidon

Quite a small turnout for the ride, only about 50-60 riders this time. Quite a few of the better riders missing as well, so it was me, Piet and another guy on our own up front until about the 60km mark where I opted to go off the back rather than have another blow out like the last couple of Munga training rides.

Piet also timed a surge for this mark and he disappeared for the win in about 7h30. I kept looking over my shoulder but managed to keep 4th at bay the whole way round.

Tough ride once again, clockwise routes always seem to be harder than anti-clockwise in this area. Summer is almost here, go to 28'C today. Only 1 water point at about 4h mark, 90km, so I was running low towards the end. However I seem to have managed myself better than the previous rides and I didn't run our of food or blow. Finished decently, helped by a nice tailwind back into the Cradle area.

Trail Running 7:57:31 [3] 183.11 km (2:36 / km) +1759m 2:29 / km

Thursday Sep 2, 2021 #

9 AM

Mountain Biking (Cradle) 1:21:28 28.76 km (21.2 kph) +360m
ahr:126 max:156 shoes: Specialized Epic FSR Mthn 2014

Loop of the Cradle MTB track from Valverde. Late morning start but the heat wasn't bad as a result of a fresh breeze.

Wednesday Sep 1, 2021 #

5 PM

Road Running (Ferndale) 38:01 7.97 km (4:46 / km) +102m 4:29 / km
ahr:159 max:174 shoes: Asics DynaFlyte Grey/Lime

First TT at the later start time. Whole bunch of new people as a result, some who didn't know the route and started onto the 8km route without realizing it. Good to have some company on the last 3km.

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