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Training Log Archive: nmulder

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
Mountain Biking	14	48:38:49	544.45	(11.2/h)	876.2	(18.0/h)	13604
Gym	7	7:05:00
Paddling	1	2:30:00	15.53	(9:39)	25.0	(6:00)
Orienteering	2	50:07	3.85	(13:01)	6.2	(8:05)
Road Running	1	21:26	2.49	(8:37)	4.0	(5:22)
Total	23	59:25:22	566.32		911.4		13604

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Tuesday Mar 31, 2009 #

Road Running (Florida TT) 21:26 [2] 4.0 km (5:22 / km)
shoes: Asics Gel Nimbus 2007

1800 - An easy jog at TT with Liz. A few little niggles in the legs, so it was nice to be taking it easy.

Monday Mar 30, 2009 #

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

1200 - Thankfully an easy session. Sonnet took pity on me.

Sunday Mar 29, 2009 #

Note

Flew back home whilst my bike got a lift on the trailer with Gary en route to Phalabora. Slight sore throat from all the dust, but no illness as per previous years.

Saturday Mar 28, 2009 #

Mountain Biking warm up/down 10:00 [2] 1.5 km (9.0 kph)
shoes: Specialized Epic Comp 2006

Short warmup

Mountain Biking race (Cape Epic) 3:31:07 [5] 62.0 km (17.6 kph) +1377m
shoes: Specialized Epic Comp 2006

0830 - Final stage of the Cape Epic from Oak Valley to Lourensford. We started well up the first few climbs but where then slow up the big one in Nieuweberg. Lost quite a few places up this climb which we never really recovered, although we had a good passing spree on the old wagon pass. The no-passing section through Lourensford was appallingly stupid once again. We were held up by about 4 mins by the Spez Japan team whilst 2 teams behind us virtually started a full-out fight. I'd rather ride tar road. In the end we had a disappointing 68th on the day (54th men). We however lost 2 positions in the overall ranking to finish in 60th place overall and 47th in the men. Just 2 mins faster would have put us 57th!!! :-(

In hindsight not a bad result though, as we were probably aiming at a 65th or better. Next year I think it would be realisitic to go for a Top 50.

Days readings were Tm 3:27:05 Dst 61.67 Av 17.8 Mx 55.8

Total race time of 37:09:24

Mountain Biking warm up/down 27:00 [3] 10.0 km (22.2 kph)
shoes: Specialized Epic Comp 2006

After the finish we cycled from Lourensford back to Bennie's house in Strand. Downhill, but into the wind.

Friday Mar 27, 2009 #

Mountain Biking warm up/down 10:00 [2] 1.8 km (10.8 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking race (Cape Epic) 4:33:53 [5] 84.0 km (18.4 kph) +1418m
shoes: Specialized Epic Comp 2006

0700 - Day 6 of the Cape Epic. Only 1 day to go. We had another good day. The pace was fast at the start as a major singletrack downhill pass lay at 15km. We managed to get a fairly good position for it. Lots of sand today, fynbos as well as plenty of singletracks in the forests towards the end. Probably about 13 km in total. We caught a few good teams, Dcm Chrome and Garmin amongst them (bad legs). We gunned it hard when we got within 5km of the finish. Our final position was 57th overall and 44th men. We're now lying 58th overall, leaping 6 places. We're now lying just 70 secs ahead of the leading ladies, with 3 other teams between us. However, it's 7 mins to the next team ahead, so we'll be defending positions tomorrow. Won't move any further up unless a team has an injury or mechanical, as there is only 60km left tomorrow. Cateye readings for today are Tm 4:31:55 Dst 83.84 Av 18.5 Mx 62.8

Thursday Mar 26, 2009 #

Mountain Biking warm up/down 12:00 [2] 2.5 km (12.5 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking race (Cape Epic) 5:33:09 [5] 111.0 km (20.0 kph) +1977m
shoes: Specialized Epic Comp 2006

0700 - Day 5 from Greyton to Oak Valley near Grabouw. We had a fair start and a more or less uneventful day. My rear dereuilleur is giving me trouble though. We went hard until WP 1, then eased off for most of the way until we passed Botrivier (WP 3) and got up Wolfkloof Pass. Started pushing the last 18 km again, where we made up a few places. Quite hot at the end. Our stage results were 56th overall and 45th men. This moves us up to 64th overall. Still got a few more places we can catch, including the leading ladies who are only 8 mins ahead. Cateye got Tm 5:29:37 Dst 111.16 Av 20.2 Mx 61.9

Wednesday Mar 25, 2009 #

Mountain Biking warm up/down 12:00 [3] 3.0 km (15.0 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking race (Cape Epic) 5:52:06 [5] 117.0 km (19.9 kph) +1987m
shoes: Specialized Epic Comp 2006

0700 - Today's stage started with a ballz-up. The guys who put up the fencing had us facing the wrong way out of the start. The organisers probably decided to let it be and get the lead vehicle to do a loop in town first before heading out the right way. Unfortunately they got lost. The whole field came to a standstill at the 2km mark at a dead end facing a river. After some discussion, we crossed to the other side and looped back past the start for a rolling start. The rest of the race (now 117km instead of 114km) was 'Old Epic' style, losts of dust roads and bunch riding - not my favourite (too dusty and too fast). We started okay, but I suffered in the bunches after the 1st water point, eventually having to drop off. Then WP 2 was 14km later than advertised in the race book. We had a good last 15km though when there was finally some technical riding in the hills before we returned to Greyton. We did slightly better in the results than we were expecting, so obviously others are also feeling the multiple stages. Our position was 68th overall and 50th in the men. We didn't move any further up in the GC though, but we closed time gaps. Computer readings are Tm 5:44:19 Dst 115.94 Av 20.2 Mx 61.4

Tuesday Mar 24, 2009 #

Mountain Biking warm up/down 12:00 [3] 3.0 km (15.0 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking race (Cape Epic) 4:28:36 [5] 73.0 km (16.3 kph) +1823m
shoes: Specialized Epic Comp 2006

0700 - Day 3 of the Cape Epic, from Villiersdorp to Greyton. It was a tough ride immediately out of the start, with the first of the big hills of the day. We had a good start, but then settled back to wait for the 2nd and bigger hill. 600m climb in 5km, and with about 2km of bike portaging. We handled it well. Then a variety of dirt roads and track loops before the finish. I felt strong the whole way and pushed the pace on the flatter sections. We had long sections with no other teams visible, so realised we were high up the rankings. We finished 52nd overall and 41st male, to move us up to 70th after Day 3. Cateye recorded Tm 3:57:38 Dst 68.12 Av 17.2 Mx 62.0

C • Great result 1

Monday Mar 23, 2009 #

Mountain Biking warm up/down 10:00 [2] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking race (Cape Epic) 5:12:08 [5] 100.0 km (19.2 kph) +1451m
shoes: Specialized Epic Comp 2006

0700 - Day 2 of Cape Epic, a loop to the north of Villiersdorp and back. We had a much better day, with none of Mac's cramps left over from the previous day. We were still a little bit cautious though. Start was reasonably fast (from B-bunch again), but it spread out quickly on some technical stuff early on. Lots of flat sandy sections as well, before we hit a big hill south of Robertson at about 60km. I had a minor-blow at the top, but recovered quickly after eating. We were also caught by the first ladies here. We had athe standard climb to the cell tower outside Villiersdorp to finish the race. I took a GT gel at the bottom and flew up. At the bottom of the hill at the other side however I hit thick sand and went down for the first time in this years Epic. Luckily sand is a soft landing, and some farm irrigation runoff even lubricated it. The girls beat us, but we had a good day, finishing 67th in the GC and 46th in the Men. We're now 83rd overall. Race data (cateye stopped working for about 2km) Tm 5:02:04 Dst 98.68 Av 19.6 Mx 59.5

Sunday Mar 22, 2009 #

Mountain Biking warm up/down 27:00 [3] 9.0 km (20.0 kph)
shoes: Specialized Epic Comp 2006

0600 - Warm up ride from our B&B in Strand to the start in Gordon's Bay.

Mountain Biking race (Cape Epic) 7:02:53 [4] 114.0 km (16.2 kph) +2467m
shoes: Specialized Epic Comp 2006

0700 - After the prologue, we were seeded in B-batch. Had a good start out of Gordon's Bay and up the climb to the filtration works. Then hooked onto a fast bunch around Steenbras Dam before crossing the N2. Mac started to suffer in the Eikenhof area on two steep climbs, with bad cramps in his quads. We had to back off significantly and probably dropped down from a place in the early 60's. The climb up Groenlandberg was also bad, as was one or two shitty hills before finishing in Villiersdorp. As suspected, the Epic is now shorter, but not necessarily easier. The course in very tough and technical. We finished 104th overall and 71st men. Disappointing, as we suspect we lost 40 minutes or so and 40 positions. The cramping was probably a result of insufficienct rehydration after the prologue. Readings were Tm 6:44:02, Dst 114.63 Av 16. Mx 55.0

Saturday Mar 21, 2009 #

Event: Absa Cape Epic

Mountain Biking warm up/down 20:00 [2] 3.0 km (9.0 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking race (Cape Epic) 55:23 [5] 16.48 km (17.9 kph) +650m
shoes: Specialized Epic Comp 2006

0920 - Prologue. Mac and I had A Fairly good day. Didn't go flat out, which was probably best. Finished 70th overall and 52nd men. Second half of the course easier than we expected. Didn't have too much trouble passing teams. Feel good for tomorrow. Av 17.6 Mx 47.0

C • solid start 1

Friday Mar 20, 2009 #

Mountain Biking 1:08:37 [3] 12.67 km (11.1 kph)
shoes: Specialized Epic Comp 2006

1445 - Deer Park, Cape Town. Test rode part of the Cape Epic prologue course. A real mustard. Lots of people are going to be unprepared. Very steep, technical and dangerous. Av 11.0 Mx 34.3

Wednesday Mar 18, 2009 #

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

1200 - More exercises. More pain. Getting stronger though.

C • Good luck! 1

Tuesday Mar 17, 2009 #

Note
(rest day)

Monday Mar 16, 2009 #

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

1200 - Very tough session.

Sunday Mar 15, 2009 #

Mountain Biking race (Babbas Lodge) 2:42:35 [5] 65.79 km (24.3 kph) +454m
shoes: Specialized Epic Comp 2006

0800 - MTB racing at Babbas Lodge. They changed the course, and not for the better. Less single track, no river crossings. Made it quite boring for most of the loop, allowing bunches to work together on the sand tracks for large sections. I finished the first lap in 1:16, down 1 minute from my PB. The new route makes this irrelevant though, but I was disappointed as I should have been faster due to a faster course. I blew on the 2nd lap, again. Av 24.2 Mx 43.1

Turns out I was 13th in the end. It was possible to have finished about 7th if all had gone well.

Mountain Biking warm up/down 30:00 [2] 9.0 km (18.0 kph)
shoes: Specialized Epic Comp 2006

Saturday Mar 14, 2009 #

Mountain Biking 1:07:23 [2] 21.52 km (19.2 kph)
shoes: Specialized Epic Comp 2006

0830 - Gentle ride to Emmies and back with Liz. Av 19.1 Mx 48.3

Orienteering (Junior Squad) 30:00 [1] 3.0 km (10:00 / km)
shoes: Salomon 3D Pro black #9

1500 - The first Junior Squad training session, taking place at Golden Harvest. 3 exercises in total today: 1 - Line Course. 2 - Compass and Distance with the map blanked out. 3 - Control Picking, with 16c in 1.7km. Went well. Worked nicely in that that it gave an otherwise easy park some technical twists. Rain also stayed away somehow.

Friday Mar 13, 2009 #

Gym (Planet Fitness) 1:15:00 [3]

0715 - Focused on legs and core. Hammies also need more stretching. Have also started interspersing each relevant stretching after each exercise, rather than a mass stretch at the end of the session.

Thursday Mar 12, 2009 #

Mountain Biking 1:05:06 [3] 22.34 km (20.6 kph)
shoes: Specialized Epic Comp 2006

0745 - Road ride to Florida and back. Av 20.6 Mx 61.3

Gym (Bio) 50:00 [3]

1200 - Started the Bio session late, so everything was done at a faster, more intense pace. Bit of a change in disciplines, with more core stability and proprioception exercises.

Wednesday Mar 11, 2009 #

Mountain Biking 1:05:53 [3] 21.6 km (19.7 kph)
shoes: Specialized Epic Comp 2006

0830 - Finally back on my own bike (hired a crap bike at Nyala). Haven't had any time for training, but at least now things are back to normal. Quick ride down to Emmies and back. Av 19.6 Mx 46.3

Sunday Mar 8, 2009 #

Mountain Biking (Nyala Pans) 1:30:00 [1] 10.0 km (6.7 kph)

1000 - After watching the Umko River Race paddle past our lodge at Nyala Pans, we went for a guided MTB ride. Saw a bit of game, but generally a bit of a disappointment. The rafting comes highly recommended, the MTBing not so.

Saturday Mar 7, 2009 #

Paddling (Umkomaas) 2:30:00 [2] 25.0 km (6:00 / km)

1000 - 'Business Trip' - Rafting down the Umkomaas River (6-man raft) from Hella Hella to Nyala Pans. Superb fun. River is really great. The Approaches were big, and then No.s 1 thru 8 were brilliant. At # 2 our guide got thrown overboard. No more swims all the way down the river. We even rafted #5 down the left after a quick scout from the shore. River was running at 2m. A great level for rafting.

Friday Mar 6, 2009 #

Note
(sick)

Almost over this virus. Off on business trip this weekend. This one involved ratfting and MTBing. ;-)

Thursday Mar 5, 2009 #

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

1200 - Another Bio session. Definitely getting fitter and the shoulder weakness improving.

Monday Mar 2, 2009 #

Note
(sick)

Mild cold. Probably swallowed too much mud on Sani2c.

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

1200 - Luckily not too hard a session. Either that or I'm getting stronger.

Sunday Mar 1, 2009 #

Event: Gauteng Short Course - St Johns

Orienteering race (St John's College) 20:07 [4] 3.2 km (6:17 / km)
shoes: Salomon 3D Pro black #9

0940 - St Johns College. Ouch. Took me 14 controls to warm up. No oomph. Only the last 4 controls felt decent. Should probably have bene up to 1 minute faster with a proper efforrt. Legs just couldn't go fast enough to get the HR up.

1 - Splits

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