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Training Log Archive: nmulder

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m
	Paddling	12	23:15:51	138.65	(10:04)	223.14	(6:15)
	Mountain Biking	2	5:16:50	58.36	(11.1/h)	93.92	(17.8/h)
	Road Running	6	4:39:39	34.98	(8:00)	56.3	(4:58)	399
	Gym	2	2:27:00
	Orienteering	3	2:03:27	11.32	(10:55)	18.21	(6:47)	370
	Total	20	37:42:47	243.31		391.57		769
averages - sleep:6.6 weight:76kg

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Sunday Jan 28, 2007 #

Event: St Stithians Short Course

Orienteering race (Park Series) 20:31 [5] *** 3.3 km (6:13 / km) +80m 5:33 / km
shoes: Salomon 3D Pro black #6

0830 - Saint Stithians. Sprint event. Had an early start and went well initially. Made a series of mistakes going through the first built up area, as I wasn't reading well enough ahead. Made a 30s mistake getting confused between buildings, then lost time to the next two complicated controls as I lost my rhythm (approx. 20s). Then died on the last 1/3rd. Thought I had still done fair until I saw Dylan was 2m ahead! Things got worse during the day and I ended up 6th... I know I'm not fit any longer... but not that unfit. Well done to the rest.

Long - Splits

Wednesday Jan 24, 2007 #

Road Running race (Kempton Park 15) 1:08:01 [5] 15.0 km (4:32 / km) +118m 4:22 / km
slept:7.0 shoes: Asics Gel Nimbus 2004

1900 - Barnard Stadium. Felt fairly good at the start. Went well on the first few kms, dropping Mac and then Sue. Started fading after 7km, with Sue catching me at 12km and dropping me just a km before the finish. Quite happy with the time given the lack of specific training recently.

Sunday Jan 21, 2007 #

Note
(rest day)

Saturday Jan 20, 2007 #

Paddling race (Dusi Canoe Marathon) 3:29:35 [4] 35.0 km (5:59 / km)
shoes: K1 (Assegai Bigfoot)

1015 - Started in N batch again. Strong headwind over Inanda, so I tuck in behind as many K2s as possible. Didn't have to wait in que's down the portage to Tops Needles, putting in most of the way to the bottom. Shot well until Side Chute where I had a stupid swim right at the bottom. Rest went well, including the paddle around Burma, but was stuck behind slower boats for most rapids. Took another stupid swim in the confluence after Islands rapids, then had a close scare in Five Fingers. Rest went well, including the pull to the Blue Lagoon. Sat with a few K2s, not getting caught by any K1s. Felt much better at the end than in previous days.

Total position was 541st (322nd K1) and total time of 12:57:43. 160.9% of winners time.

Friday Jan 19, 2007 #

Paddling (Dusi Canoe Marathon) 4:41:54 [4] 48.0 km (5:52 / km)
shoes: K1 (Assegai Bigfoot)

0915 - Started in N batch (awful). At least I was able to beat everyone else in the sprint to Dusi Bridge and the Saddles portage (1st). Went nicely through the Confluence rapids, but swam again at Washing Machine. (Note: take the centre slide option in future) Took out at Ibis Point, but was stuck in que's due to the high water level and submergence of usual put-in spot. Bundu-bashed through the creek, passing quite a few people. Ngumeni portage (2h15) was longer and more horrible than before. Skipped Thombi (no-one was shooting due to water level) but shot Hippo. Swam at bottom of slide as K2 pushed me off best slide line. From there on was okay, but started feeling quite bad. Got to Inanda Bridge at 3h32. Struggled over first half of Inanda Dam, but improved at the end. Heavy headwind.

Improved position to 576th overall.

Thursday Jan 18, 2007 #

Paddling race (Dusi Canoe Marathon) 4:46:14 [4] 42.0 km (6:49 / km)
shoes: K1 (Assegai Bigfoot)

0740 - Started in K batch, a poor batching due to a lack of good seeding results coming into the race. Good sprint start, about 13th over Ernie, and a big wobble at the bottom. 9th at Commercial, but hit the rock in bottom right again, further flattening the nose. Hit another rock in Mussons (2 people 1/2 stuck ahead of me in middle channel) that allowed water to start seeping in. Had to empty out at Low-level and again just after the sewage works take out. Decided to opt for Braai place take-out for a change. Nice route, but I think the Sewage - Pines option is preferable. Taped the nose at Bishopstowe Hall (1h24) and it held on the water all the way through to the Guinea Fowl portage. Shot Tegwaan et al well. Was slow on the portages (lost interest) and lost a bit of time (Geoffs Rd at 2h54). Took the wrong line in Maze (left instead of right), but was quite fun nonetheless. At Mission I came upstuck (swam at top of big drop) and the boat semi-wrapped on the rock before it was kicked loose. Major rudder wheel damage that I was unable to fix their, nor at Finger neck portage. Paddled the last 7/8km home without a right rudder, slowing me down even more (but no swims!). At finish got Popes to fix me a new nose and spent some $$$ on new cable and rudder. Estimate I lost about 25 mins because of boat plus another 15-20 minutes because of despondency.

749th overall.

Wednesday Jan 17, 2007 #

Paddling 40:00 [2] 6.0 km (6:40 / km)
shoes: K1 (Assegai Bigfoot)

1730 - Pre-race Dusi tripping down the Umsunduzi in Pietermaritzburg. Went from Ernie Pierce down to Low-level Bridge. Hit the nose on rock #2 in Commercial Rd weir, the one on the right. Some damage. Ran out of water at Mussons, but scraped over through the middle channel. Also a nasty suprise rock under the N3 bridge (keep right!). Saw low-level bridge for the first time as the dam release was very late.

Tuesday Jan 16, 2007 #

Road Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Asics Gel Nimbus 2004

Road Running (Florida TT) 16:32 [5] 4.0 km (4:08 / km) +15m 4:03 / km
slept:7.0 weight:68kg shoes: Asics Gel Nimbus 2004

1800 - Trezona Park. Had a good warm up as I wanted to give the 4km a go. Quite happy, splits of 4:00, 4:05, 4:10 and then 4:17. No-one else in my area, or I might have been a bit faster. Temperature dropped significantly just before the start as a major storm approached, stayed dry however.

Monday Jan 15, 2007 #

Paddling 1:00:00 [3] 10.0 km (6:00 / km)
shoes: K1 (Speed)

1800 - K1 Speed on Emmies. Final training for Dusi. 8 long laps.

Sunday Jan 14, 2007 #

Event: Groenkloof Colour-Coded

Orienteering race (Groenkloof CC) 1:20:05 [4] 10.21 km (7:51 / km) +290m 6:52 / km
shoes: Salomon 3D Pro grey #5

0845 - Groenkloof Nature Reserve. 1:10'000. Colour-coded event, with strong international presence. Was 5th, 1st South African. Mats Haldin won in 66:23 just ahead of Pasi Ikonen. Oystein Kristiansen 3rd (73:25) and Pekka Itavuo 4th (76:21). It was a runners course, with very little true nav. Thus was surprised that I got so close to these guys, and even more surprised that I was ahead of Jeremey, Dylan et al. Next behind me was Cobus with a brilliant run, 13 min, with Riina Kuuselo just behind him. I had 1 control out of place that was corrected later, but only lost less than 30s because of it. Map needs re-surveying. Otherwise, a scorching hot day in the mid-30s. Started as early as possible and helped at the finish.

C • Way to go 1

Brown - Splits

Saturday Jan 13, 2007 #

Road Running race (ACE Derdepoort 10km) 46:58 [3] 10.0 km (4:42 / km) +102m 4:28 / km
slept:5.0 weight:77kg shoes: Asics Gel Nimbus 2004

0600 - 10km road race starting from the Derdepoort Recreation Reserve. Loop around the grounds, then an out and back with a tail loop into Eersterust. A small section of track and a bridge each way. Quite muddy and very, very hot for a 6am run. Must have been 22 to 24 degs at the start. Happy with my run, would have been 45 without the mud and hills. Looking forward to racing a 10k hard sometime.

Thursday Jan 11, 2007 #

Road Running 43:24 [2] 7.6 km (5:43 / km) +83m 5:25 / km
slept:8.0 weight:77.5kg shoes: Asics Gel Nimbus 2004

0730 - Slow steady run with Liz around Fairland and Berario.

Paddling (Dabs TT) 42:17 [4] 8.0 km (5:17 / km)
shoes: K2 (Foxbat)

1745 - K2 foxbat with Ryno. We had a good start, but poor first corner. Worked up the field quite nicely before settling into a 4 with Geachy and two others. Some good diamond work before a storm stopped the TT on lap 8. We'd been going strong when pulling and were quite easy on the waves, so 53 was on the cards. Quite happy with this, as the only faster TTs we've done were when we rode waves the whole way.

Paddling warm up/down 7:00 [3] 1.2 km (5:50 / km)

Wednesday Jan 10, 2007 #

Note

First rest day since Dec 26, which wasn't exactly a rest day.

Tuesday Jan 9, 2007 #

Paddling race (FHM VLC Nite Race) 1:25:51 [5] 15.0 km (5:43 / km)
shoes: K1 (Assegai Bigfoot)

1830 - Victoria Lake, Germiston. K1 Assegaai Big Foot. First time back in the boat for a while, feels like a tub compared to the Speed. Had a good race, working well with a JCC guy to loose a bunch on the first portage, and then reel in the bunch ahead by the fourth. Dropped off the bunch though with half a lap to go. 5 laps in total with a short 70m portage between each of them. Only 2.5min slower than last years race with Mac. 125.61% of the winner, Rubenstein.

Paddling warm up/down 10:00 [1] 1.0 km (10:00 / km)

Monday Jan 8, 2007 #

Paddling 59:00 [3] 10.0 km (5:54 / km)
slept:9.0 weight:77.5kg shoes: K1 (Speed)

1800 - K1 Speed. 8 laps of 1.25km

Sunday Jan 7, 2007 #

Mountain Biking 4:03:37 [3] 71.13 km (17.5 kph)
slept:7.0 weight:77.5kg shoes: Specialized Epic Comp 2006

0715 - Rode with Ryno and Susan from home. Tracks to Wilgespruit, then down to Muldersdrift. Up Krugersdorp Cutting and into Protea 4x4 for 1.5 hours. Back home along Voortrekker and parallel to Ontdekkers, down Golf Club Terrace. Av 17.5. Mx 78.3 Hot.

Saturday Jan 6, 2007 #

Note

Adventure Racing Canoe Club hosted its first ever canoe race on the Klip from Scout Hall to Dave's Farm. Good water (18 cumecs) and a good turnout (39 K2 and 49 K1s). No major problems, with everything running according to plan.

Paddling 48:00 [3] 8.44 km (5:41 / km)
shoes: K1 (Speed)

1740 - K1 Speed. 7 large laps of Emmies. Sat on a fast wave for about 4 laps.

Friday Jan 5, 2007 #

Road Running 38:44 [3] 6.7 km (5:47 / km) +81m 5:27 / km
slept:5.5 shoes: Asics Gel Nimbus 2004

0615 - Run through Berario and Fairland with Liz.

Gym 1:07:00 [3]

1700 - Mixed, but with more upper body than usual. Starting to feel like I'm getting somewhere.

Thursday Jan 4, 2007 #

Mountain Biking 1:13:13 [3] 22.79 km (18.7 kph)
slept:8.0 weight:77.5kg shoes: Specialized Epic Comp 2006

0830 - Easy ride to Alberts Farm and Emmarentia. Quite hot already, but at least the terrain is now drier than last weekend. Av 18.6 and Mx 43.4.

Paddling warm up/down 11:00 [2] 1.5 km (7:20 / km)
shoes: K1 (Speed)

Paddling (Dabs TT) 56:00 [3] 9.0 km (6:13 / km)
shoes: K1 (Speed)

1745 - K1 Speed at Emmarentia. Fell out putting my splashie on at the grass bank, then again on lap 2 opposite the wooden deck. Only completed 9 laps in total. Quite unstable in the choppy conditions, but once I get it right, I should immediately have a PB.

Wednesday Jan 3, 2007 #

Gym 1:20:00 [3]

0800.

Paddling intervals 1:04:00 [4] 10.0 km (6:24 / km)
shoes: K1 (Speed)

1730 - K1 Speed at Florida Lake. No time trial, so I joined John and Carol for interval training... 2 x 15, 2 x 30, 2 x 45, 2 x 60, 1 x 70 pyramid. 1 lap warm up, 3 pyramid, 1 warm down and 1 tempo at the end (9:22).

Tuesday Jan 2, 2007 #

Paddling (Klip River) 2:15:00 [2] 18.0 km (7:30 / km)
slept:5.0 weight:77kg shoes: K2 (Foxbat)

0900 - K2 Foxbat with Ryno. Scouted down the Klip in preparation for AR Club's canoe race this Saturday. We were on the water for 3.5 hours, but only 2.15 of those were paddling. Quite a few tree blocks after the Christmas Day floods, but luckily localized in 1 area. Will only be 2 portages during the race. I've got nice rosy arms after forgetting sun cream for them. 27ish cumecs, really nice, especially down Double Drop and Little Klip. Almost swam at Caravan Park, but pulled a superb Eskimo stunt.

Orienteering (RAC O' TT) 22:51 [3] * 4.7 km (4:52 / km)
shoes: Asics Gel Nimbus 2004

1745 - Old Parks. Ran the RACO O' time trail for the first time. Organised by Pat. Quite fun, with black and white map of Bordeaux with circles on and a list of ordered control sites we had to visit along the trails. Pulled away from Glynn at the death for the win. Wrong shoes though, quite muddy.

Monday Jan 1, 2007 #

Road Running race (New Year 10) 49:00 [4] 10.0 km (4:54 / km)
slept:4.0 weight:76kg shoes: Asics Gel Nimbus 2004

0700 - Road race at Pretoria Botanical Gardens. Little sleep and a cold start didn't help, but I did get under 50. Usual hilly course, including 2 laps of gardens at the end. Sam and Sue also ran, with Sue finishing 2nd lady.

Note

Was meant to go paddling late in the evening, but plans changed at the last moment. Went instead to Krugersdorp Cuttings to go paragliding with James. Was all strapped up and ready, but wind kept getting stronger instead of dying. Next time.

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