Training Log Archive: nmulder

Sick. Throat infection that's got through to the rest of the body.

0700 - Ran / jogged the 2nd trail running section for the Uge Sprint Adventure Race, putting out markers.

1700 - A loop of Eagle Canyon with Mac and Debbie (6.5km). Then Mac drove us back to the highest point on his golf cart for another stretch. Managed to grind my brake all the way down to the metal. Oops.

C • Who won the 'showdown'? 2

0640 - Rode to Mac's place and then joined him, Freddi and Loti for a long road ride around the Cradle roads. Legs are still #$#%#!. At least I could still keep up with 2 road bikes.. Av 22.5 Mx 64.6

C • Haa 2

0700 - Weights.

1730 - Market St. 8 short laps, 550m each. Going good.

work work work. No training.

1800 - Market St again. 3 long loops (1.1km each) and 2 short loops (550m). Legs are quite tired.

Drove back from the Amatola race. 9hrs.

0500 - Early morning start from Cata Hut for Day 2 of the Amatola. First time that I've done this day of the race as I bailed after day 1 two years ago due to ITB. We did manage to cover a small section of the course though on Bull of Africa over Geju peak a couple months before.

The nice early morning start was enjoyable as the day was obviously going to be a scorcher. It was supposed to get up to 27 Deg C, but the temps at Hobbiton - Hogsback at the finish suggested it was well over 30. The main problem with this is that Day 2 covers major sections of motane grassland, with only two sections of indigenous forest.

I had a good start to the day, charging up Geju Peak out of the start (the first of the 3 major climbs of the day - 400m climb in 4km) and immediately dropping Andre and Steve. Dropping down the other side into Malan Forest, I was able to take a 5 min split, but it would be the last I saw of them for a while as I think I opened a major gap going down this technical trail to Mnyameni hut. Climb 2 was immediately after the hut, but thankfully in the shade. Thereafter we got out onto a contour path in the open, and even at 8am it was scorching. The next section was a beautiful descent through the wide open valley of the Wolf River before we dropped down into forest again at Zingcuka hut. Refilled here before heading on to the waterpoint / cp manned by Peter Samuel. Then a further climb over the escarpment and out of the forest before starting climb 3, the Hog, out in the scorching sun. I was toast at this stage and took it very slowly up the switchbacks. Was able to get a split on Andre and Steve some 20 mins back but had decided that I wouldn't be able to break Andre's trail record by this stage. I thus eased off further and conserved energy.

Coming over the Hogsback ridge (8.5 km to go), things got a bit worse as a hot wind started blowing from below. I lost major time (probably 10+ mins?) before realising at about 5km to go that I was misjudging the kms and that I could still go for the course record. Things worked well, mainly due to it being downhill and through some cool forest, so I crawled into the finish at Hogsback with 6 mins to spare. Andre finished 8 minutes later whilst Steve had a major blowout towards the end and lost half an hour.

Mnyameni Hut - 1h39
Zingcuka Hut - 4h32 (split 2h53)
Dr Pete's Cafe - got there at 10am (approx. 4h53)
8km mark on the Hogsback - 6h01 (split 1h28) - approx. 9.5km to go.

I definitely prefer Day 1, but the whole course is superb. I look forward to doing this again. I think I could probably take another 20 - 30 mins of Day 2's time now that I know the course, and if the weather were kinder on me!

C • Course record! 5

0600 - Day 1 of the BAFFER (The Amatola 100 Trail Run). Nice day for a run, but it would get slightly warm towards the afternoon (25 deg C). Luckily, most of day 1 is in indigenous forest, so it remained quite cool. Just after the start at Maden Dam I made a break. Was suprised that Andre (who won 2 yrs ago) didn't come with me. I opened a gap and didn't see anyone for the remainder of the day. Got sick just after cresting the escarpment after Dontsa Hut (maybe something funny in the water at Dontsa falls?), but recovered quite quickly. Estimate that it cost me about 20 mins, but luckily not the position. Felt a bit worn down after this, but plodded on, dragging myself into the finish at Cata Hut 10 mins ahead of Andre Erasmus and a further 3 mins ahead of Steve Black. Completely different feel to the race from 2 years ago when it was wet and muddy, but still one of the most beautiful places in the country.

Gwiligwili Hut - 2h10
Dontsa Hut - 4h43 (2h33 split)
9km mark on Doornkop Peak - 6h15 (1h32 split) - lost about 15 mins on this leg and a further 5 mins into the finish. Estimate that I can probably take off 30+ mins off my time next year.

Used a combination of a Salomon backpack and Salomon 2-bottle hip pack. Worked superbly with eating and drinking. Refilled at Dontsa Hut only, other than the scoop of water at the Dontsa falls.

Driving down to the Amatola's for the Amatola 100 Trail Run. 2 x 50km on Sat and Sun. Looking at the line up, will be happy with 2nd or 3rd, but the main goal is to beat my 2006 time by 30 min or more on Day 1.

C • Good luck 2

1745 - First time in a boat since Bull of Africa. Therefore me and Mac were quite surprised that we had a good 55 min time trial. We were expecting about 58. Lots of training between now and Portugal though.

0645 - Fairland and Berario.

1530 - Market St. Timed myself over a 2 block course, with u-turns at each end: 1.1km in just under 5 min. That's suprised me, as my target for Portugal is to be comfortable in the 10-12km/hr bracket. This suggest that I should up that to 12-14km/hr?

1845 - Only got lapped right at the end, with 500m to go. I think I only got 13 laps this time, missing the start of the 14th by 20s, so approx. 50s slower than last week as a result of being pushed less by riders behind me. Av 20.5 Mx 36.2

0545 - To Emmarentia and back. Av 19.3 Mx 44.0

1700 - Market St.

1030 - 3rd and final leg for ROC Sen Men at Boksburg Stadium map. Craig had a good run, bringing us home in 3rd. Jacques then had us back in 8th, but didn't loose too much time. I was thus able to catch all the way back up to 3rd by the 2/3rds mark, taking Paul W for the 3rd. Paul then decided to try and sneak up on me in the finish sprint, but the RACO supporters blew his cover.

C • 49 sec 5

1730 - Market St. Still improving.

Course 5 - Splits

0730 - I did a race I swore I would never do, Crater Cruise. They've been trying to make the race more 'offroad' and thus more attractive to the mtb'ers over the roadies. A lovely section of a hiking trail for 10km next to the Vaal River was a highlight, as well as a rocky downhill earlier. However, 15km is still tar and 50km corrugated dirt. It was particularly horrible on the homeward stretch. It did make it a tough race though, which is why I decided to race... 101km is stilll a long way. Tm 4.12.05 Dst 101.31 Av 24.1 Mx 61.7 (were doing ave of 40km on tat, and even 28km/hr up the main part of Suikerbossie!).

1730 - Market St again.

0830 - Short run in Berario.

1730 - Found a new roller blading venue, Market St in Fairland. Hillfox is rather busy, and smooth roads appear very hard to find in Joburg.

1645 - parked in Delta before the Night Racing and did a slow ride around Delta Park and along the Braamfontein Spruit as a sort-of-warmup. Then a few laps of the Delta circuit before dark. Av 14.7 Mx 43.6

18h45 - Delta Park Night Racing has replaced Mintek Night Racing. The tracks about 1.5km. Good, but pretty dusty at the moment. Two thirds of the course is downhill, and the remaining uphill in one long slog. One or two places where they could improve safety as well. Started slow and then tried to be consistent. Managed 14 laps in the 60 min + remaining lap time limit. Only got lapped by two lighties. Av 19.1 Mx 35.4

0515 - Very early morning ride to Emmarentia and back. Av 20.7 Mx 47.9

1745 - That felt horrible.

0600 - Through Weltevreden Park and Randpark Ridge. Av 17.2 Mx 48.3

1330 - Getting better.

1700 - Hanging controls for the team and then shadowing Ryan. Every team member in Portugal will need to do a leg of an orienteering relay. Gave them a easy 2km course in the east side of the park.

C • every team member 2

0730 - Ran with Debbie at Suikerbosrand. Went via Springbok hut, Aloe Forest and returned via Blesbuck.

1630 - A short half hour session in the car park. Feeling more confident. Ideally need to do about 4 or 5 sessions a week, only 20 - 30 m per session.

C • R u training for some rolle... 4

0830 - Co-organised the Uge Events Trail Run at Hennops Valley.

1130 - After the trail run, the squad did a few training exercises. Grid controls and then star relay. Mac, Ryan and Debbie also present for their first orienteering training.

0645 - Alberts Farm, Emmarentia, the Spruit and Delta Park. Av 19.4 Mx 50.0

0645

1745 - Tired after gym.