Training Log Archive: nmulderIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Mountain Biking race (Cape Epic Day 8) 4:37:45 [5] 87.0 km (18.8 kph) +1588m
shoes: Specialized Epic Comp 2006
0830 - Kleinmond to Lourensford. A later start for what is traditionally an easy, short day. This was not. It was firstly 12km longer than reported with 300m more climb and plenty of technical sections. I thought we'd get under 4hrs. Felt decent to start with after I got a massage the night before (big help). But had a small crash in the Palmiet area, which set my back off again. Struggled through Highlands and the apple orchards, before improving over the Gamtou Pass where we recaught Sue and Ryno. Felt much better from here. Had to endure a very irritating section through a wine estate where no passing was allowed (they didn't want to be sued for accidents). Ran out of water as well due to the 11km extra. 97th overall (65 men). Tm 4.48.03 Dst 86.65 Av 18.0 Mx 61.7
Friday Mar 30, 2007 #
Mountain Biking race (Cape Epic Day 7) 5:33:09 [5] 109.0 km (19.6 kph) +1990m
shoes: Specialized Epic Comp 2006
0700 - Villiersdorp to Kleinmond. Another tough day, about the same as Day 1. Luckily the distance was shorter than expected by 7km. I was slow out of Villiersdorp, felt queasy after breakfast. Caught up with Ryno and Susan as we climbed Groenlandberg and left them at the top. Thankfully it was mostly downhill from here, as I was suffering in a few places. Last section was down the Palmiet where we did okay. 89 overall (59 men). Tm 5.35.51 Dst 109.38 Av 19.5 Mx 60.5
Thursday Mar 29, 2007 #
Mountain Biking race (Cape Epic Day 6) 4:57:31 [5] 111.0 km (22.4 kph) +1565m
shoes: Specialized Epic Comp 2006
0700 - Montagu to Villiersdorp. I'm really starting to feel down in the mornings. Another fast start where I didn't warm up for 1-2 hours. Hard to get up to proper racing speed with the poor result of yesterday hanging over our heads. Lots of tar road today, which deffinately doesn't suit me. I spent all the off-road time re-passing the roadies who I'd struggled to stay with in the road bunches. One nice hike-a-bike section which also allowed me to stretch my back, otherwise I was flat the whole day. Mac had the most spectacular save on the fast 70km/hr+ section when he went wide in a bend and road up the side bank - he blames me. Surprisingly, we are quite high up the rankings... felt like it should have been another 10 places down... 89 overall (58 men). Tm 4.49.45 Dst 111.16 Av 23.0 Mx 72.4
Wednesday Mar 28, 2007 #
Mountain Biking race (Cape Epic Day 5) 5:55:14 [5] 102.0 km (17.2 kph) +1590m
shoes: Specialized Epic Comp 2006
0700 - Barrydale to Montagu. This turned out to be the first true easy day, but one which we could not capitalize on! Started slow again, my muscles really ache for the first 1-2 hours. At 11km, got taken down by another rider in a turn on a dirt road when he hooked handle bar ends. Gave me a matching set of grazes down my left side. Two crashed behind me, one of whom must have damaged my dérailleur. This snapped 1km later, by which time Mac was nowhere to be seen. Took me way too long to replace the drop out, then the chain broke... at least I know how to repair that quickly. I had to run the ups and keep the gearing high to stop the jockey snapping again. Was at the very back of the field, but Mac returned with a spare dérailleur after word of mouth reached him. Got this fitted in the Shimano Neutral Zone at water point 1 at 25km, only took 6 minutes - dérailleur and cable change!!! We then spent the next 14km chasing the back of the pack with the sweep car behind me (a la Cape Epic 2005). We had lost 1hr+, and caught the backmarkers at the first of 2 major climbs of the day. We pushed past on the single track climb and pulled our way through the rest of the field for the remainder of the race. Never managed to get up to max racing speed however. 240th overall (152 men). This has pulled us down overall from about 87 to 104. Tm 5.00.43, Dst 102.67 Av 20.4 Mx 50.9
Tuesday Mar 27, 2007 #
Mountain Biking race (Cape Epic Day 4) 5:18:44 [5] 121.0 km (22.8 kph) +1285m
shoes: Specialized Epic Comp 2006
0700 - Ladismith to Barrydale. This was supposed to be the first easy day, but I had my suspicions. They turned out to be right, as it was still hard and tough going due to lots of sand (a la Richtersveld) in stream washes. There was also a killer section after water point 3. We paced ourselves to start and blitzed the last section, probably passing over 25 teams at the end. Felt like our best ride of the week. 77th overall (46 men). Tm 5.16.13 Dst 120.76 Av 22.9 Mx 60.6
Monday Mar 26, 2007 #
Mountain Biking race (Cape Epic Day 3) 6:59:11 [5] 128.0 km (18.3 kph) +2425m
shoes: Specialized Epic Comp 2006
0700 - Oudtshoorn to Ladismith. Each day is getting tougher. This was the toughest stage in 2007. Three major climbs. Started off okay, struggled staying on the A bunch, so had to drop back on the early dirt roads. Caught places however on the major climbs. Came off bad in a stream wash early on, taking Mac down with me. Lots of grazes down the right side. Suffered on a tar road at 70%, but recovered right at the death to catch a few teams in the last few kms. A good day again, but a lot of masters ahead of us for some reason? 93rd overall (57th men). Tm 6.35.32 Dst 126.88 Av 19.2 Mx 69.8
Sunday Mar 25, 2007 #
Mountain Biking race (Cape Epic Day 2) 6:49:16 [5] 135.0 km (19.8 kph) +2245m
shoes: Specialized Epic Comp 2006
0700 - Uniondale to Oudtshoorn. Better day. Lost Mac in the dust after the start, lost 8 minutes finding each other, then went chasing everyone down. Had caught up by the big climb of the Day up the Kamanassie mountains. We blitzed this section, both up and down. Passed many, many teams who we then held behind us on a long dirt road to Oudtshoorn thanks to a good bunch. Pushed hard in the end and got the rewards. 77th position (64th men). Tm 6.38.01 Dst 134.61 Av 20.2 Mx 65.1
Saturday Mar 24, 2007 #
Mountain Biking race (Cape Epic Day 1) 5:41:56 [5] 101.0 km (17.7 kph) +2660m
shoes: Specialized Epic Comp 2006
0700 - Knysna to Uniondale. Tough day with lots of climbing over the Outeniqua Mountains. Thankfully the main climb was on the Prince Alfred Pass, so good dirt road. Mac was a bit blown on this part, so I pushed... last chance for the next 8 days! Sue and Ryno caught us near the top and we just failed to catch them on the downhill into Uniondale. 104th position (64 men). Tm 5.37.37 Dst 101.03 Av 17.9 Mx 59.5
Friday Mar 23, 2007 #
Mountain Biking 48:19 [2] 9.56 km (11.9 kph)
shoes: Specialized Epic Comp 2006
Shake down cycle around Knysna. Checked bike was okay and got the legs working a bit. 7am start tomorrow morning. Av 11.9 and Mx 32.5
Thursday Mar 22, 2007 #
Note
Flying down to George for the Cape Epic MTB stage race.
Wednesday Mar 21, 2007 #
Trail Running (Kloofendal) 36:15 [3] 6.0 km (6:03 / km)
shoes: Salomon 3D Pro black #6
0815 - Ran the trails at Kloofendal for the first time in about 2 years. Lovely terrain, good training.
Tuesday Mar 20, 2007 #
Note
(rest day)
Need a rest day quite badly.
Monday Mar 19, 2007 #
Gym 1:10:00 [3]
0700 - Mixed.
Mountain Biking 2:12:50 [3] 28.94 km (13.1 kph)
shoes: Specialized Epic Comp 2006
0830 - Cleared up the bunting on the remainder of the Uge Events Krugersdorp race, the Laurentia Farm and Blougat Reserve sections with Liz. Av 13.0 Mx 55.4. Lovely cool morning, the heat seems to finally be over?
Track / Speed Work (Wits) 1:00:00 [5] 2.0 km (30:00 / km)
shoes: Asics Gel Nimbus 2004
1630 - Wits Track with Alex.
800m warm up and stretching
strides and technique
5 x 200m with 3, 2, 1, 3 min rests, returning to 200 mark
(32.6, 33.2, 34.8, 37.9, 34.2)
4 min rest
8 x embankment zig-zags
(sprint up 45' embankment, jog down at angle, repeat)
800m warm up and stretching
strides and technique
5 x 200m with 3, 2, 1, 3 min rests, returning to 200 mark
(32.6, 33.2, 34.8, 37.9, 34.2)
4 min rest
8 x embankment zig-zags
(sprint up 45' embankment, jog down at angle, repeat)
Sunday Mar 18, 2007 #
Event: The Wilds Short Course
Orienteering race (The Wilds) 23:02 [5] *** 2.39 km (9:38 / km) +160m 7:13 / km
shoes: Salomon 3D Pro green #7
0853 - Long sprint course at The Wilds. 1:4'000 and 2m contours. New map by Dave Peel. Had a good run, but made a few mistakes (wrong attack angle #1, wrong way out of #10, wrong route choice on #15 and #19) that probably add up to just over a minute. I was second, behind Dylan at 22:16. Jeremy 3rd and Alex 4th. Ran well, getting some speed back, but finally had to walk a bit on the last hill up the west koppie. Very technical map, but poor printing quality from printers made the brown paths indistinct and difficult to read.
Saturday Mar 17, 2007 #
Trail Running 1:00:00 [2] 5.5 km (10:55 / km)
shoes: Salomon 3D Pro green #7
0630 - Bunted the trail run route for the Uge Event at Protea 4x4 with Ryno and Philip Swanepoel. Lovely course.
Mountain Biking 1:12:37 [3] 16.57 km (13.7 kph)
shoes: Specialized Epic Comp 2006
0745 and 1700 - Hung up and collected the MTB controls for the Uge Event in the Protea 4x4 area. Avs 13.7 Mx 33.0
Note
Was course planner for the Uge Event Salomon Sprint Race. 79 teams entered, but a high attrition rate due to heat and length of course. Well received by all appearances. Race started at Paardeplaas 4x4 track at Protea ridge. 5.5km bunted trail run, then 36km mtb ride including a mix of nav and bunting. There was 1 unassisted transition for a kloofing leg in Blougat Nature Reserve behind Munsieville. Race went through Protea Ridge, Laurentia Farm, Blougat and finally Coronation Park.
Friday Mar 16, 2007 #
Gym (PF Roodepoort) 1:10:00 [3]
0700 - Mixed weights session. Still increasing weights. Focused on shoulders and legs.
Mountain Biking 2:50:54 [2] 34.61 km (12.2 kph)
shoes: Specialized Epic Comp 2006
1500 - Bunted and marked the route for the MTB legs of the Uge Events race with Mac. Stop and start evening. Only just under 3 hours of MTB, but we were out there till 1930. Av 12.1 Mx 55.1
Thursday Mar 15, 2007 #
Mountain Biking 1:57:09 [3] 38.49 km (19.7 kph)
shoes: Specialized Epic Comp 2006
0715 - To Bryanston via Jukskei Park and back via Linden. Av 19.7 and Mx 56.5
Track / Speed Work (Wits) 1:00:00 [4] 3.5 km (17:09 / km)
1630 - Wits Track
800m warm up and stretching
3 x strides
1 x 300m full recovery (50.1)
2000m jog bends, 75% straights
5 sets of stairs
400m warm down and stretching
800m warm up and stretching
3 x strides
1 x 300m full recovery (50.1)
2000m jog bends, 75% straights
5 sets of stairs
400m warm down and stretching
Note
1400 - Bunted the kloofing leg for the Uge Event in Krugersdorp with Liz.
Wednesday Mar 14, 2007 #
Gym 1:15:00 [3]
0700 - Mixed weights. Went up a level on a few machines. Surprisingly, I felt quite good after the weekend.
Tuesday Mar 13, 2007 #
Orienteering 30:05 [3] *** 4.0 km (7:31 / km)
shoes: Salomon 3D Pro black #6
1820 - Emmarentia. Lisa organised a short orienteering event. Quite nice planning, lovely evening for a slow run. Missed 1 far out control as it was getting dark.
Saturday Mar 10, 2007 #
Adventure Racing race (Nguni Adventure Race) 21:06:37 [4] ** 170.0 km (7:27 / km) +4709m 6:33 / km
slept:4.0 weight:78kg
0430 - Giant's Castle and Champagne Castle of Drakensberg. Team Cyanosis (with Ryno, Susan and Arrie). Race started at Four Rivers Adventures near Winterton. Medium length bike leg to abseil near Injasuti involving a route choice. We took the longer road option, giving us a lead of 40 min over McCains after just 2.5h. After abseil, downhill bike to river put in. White-water rafting turned out to be a 8km hike-a-boat, after which McCains had come back from 5th to 2nd and closed the gap to 30 min. Next bike leg, which included a short but fun hike-a-bike over a ridge took us to Giant's Castle, approximately halfway in the race. This was the last supported transition. We then had a big hike up (Langabilele Pass), down (Bannerman Pass) and across (to Injasuti) the Berg, with McCains 20 min behind us most of the way. At nightfall, we saw then for the last time, just before they lost the correct trail for over an hour. We found it, but bundu-bashed down overgrown paths for hours, emerging at Injasuti with teams who had taken a short course / penalty option. From Injasuti it was another medium length bike leg to the finish at Mountain Splendour near Champagne Castle. Took first place, 3h17 ahead of McCains. Aquelle were 3rd, Olympus 4th. Good race, whole team was particularly strong on the bike. Susan took strain with the boat carrying and with knees coming off the Berg. Decent, interesting race, but a few problems, mainly with marshals. Really tough physically and good nav needed in the mist on top of the Berg and at night in the foothills. Thankfully it was fairly cool (23 deg. at Giants). Bike Info: Tm 7:15:28, Dst 123.42, Av 17.0 (wow - that's high), Mx 71.6 (wow - lots of downhill on tar).
Friday Mar 9, 2007 #
Note
Drove down to Winterton, KZN for the Nguni AR.
Wednesday Mar 7, 2007 #
Road Running 51:29 [3] 8.8 km (5:51 / km) +99m 5:32 / km
slept:7.0 weight:75kg shoes: Asics Gel Nimbus 2004
0610 - Run through Berario and Fairland with Liz.
Mountain Biking 2:22:44 [3] 34.57 km (14.5 kph)
weight:78kg shoes: Specialized Epic Comp 2006
1600 - Did a bit more scouting for the Uge Krugersdorp race with Mac. Course is coming together. Fantastic MTB riding, a lot of single and quad bike track. We were dodging a few thunderstorms along the way, hopefully they break the heatwave. In the end, only got very slightly wet in the last few kms. Avs 14.5 and Mx 61.3
Tuesday Mar 6, 2007 #
Gym 1:15:00 [3]
0730 - Focused more on my legs and core, but didn't push too hard with this weekends coming race.
Monday Mar 5, 2007 #
Track / Speed Work (Wits) 1:00:00 [4] 2.6 km (23:05 / km)
weight:76kg shoes: Asics Gel Nimbus 2004
1600 - 10 min warm-up. Stretching. Strides. 5 x 200m with 2.5 min rest. Don't have exact splits, but all in 33-35s range. 3 min warm down.
Sunday Mar 4, 2007 #
Paddling race (Trichardspruit Dam to Dam) 1:13:27 [5] 18.0 km (4:05 / km)
slept:7.0 weight:77kg shoes: K1 (Assegai Bigfoot)
0910 - Trichardt. Paddled the Trichardtspruit for the first time near Trichardt / Secunda. Small, but fun river. Lovely rapids, clean, fresh water. Had a fairly good race. Only 1 oops when I jumped into my boat too fast at the end of a portage. Finished 9th, 123% of the winner.
Mountain Biking 1:50:45 [3] 34.59 km (18.7 kph)
shoes: Specialized Epic Comp 2006
1630 - Easy ride to Emmies, then Zoo Lake, Parkhurst, Delta and home. Took a few new routes to liven things up. Av 18.7 and MXx 49.4
Saturday Mar 3, 2007 #
Mountain Biking 4:52:37 [4] 118.25 km (24.2 kph)
slept:5.5 weight:76kg shoes: Specialized Epic Comp 2006
0715 - Ride with Susan, Ryno, Mac and Freddy from Oberon shopping centre to top of Breedt's Nek via Hekpoort and back. Lot of flat and gentle slopes, so not too much climb. Pushed the speed in places, particularly on the way back. Av 24.2 and Mx 51.0
Friday Mar 2, 2007 #
Gym 1:00:00 [3]
0800 - Mixed session.
Road Running 33:41 [3] 6.5 km (5:11 / km) +83m 4:52 / km
shoes: Asics Gel Nimbus 2004
1815 - Waited for it to cool down before going for a run. Nice and easy though Berario and Fairland.
Thursday Mar 1, 2007 #
Mountain Biking 2:11:28 [3] 44.98 km (20.5 kph)
weight:75kg shoes: Specialized Epic Comp 2006
0730 - Rode down Potgieter to Krugersdorp cuttings. Up to Protea 4x4 area and then back via Ontdekkers and nearby roads. Hot once again. Av 20.5 and Mx 68.8
Paddling warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: K1 (Speed)
Paddling (Dabs TT) 52:00 [4] 8.0 km (6:30 / km)
shoes: K1 (Speed)
1745 - K1 Speed. Took a swim somewhere on lap 3 or 4. Didn't feel motivated for the final 2 laps, so stopped short. Still haven't finished a TT in the new boat. Need to paddle it more regularly.