Training Log Archive: nmulder

Event: Gauteng Short Course Wits Education Campus
 

Warm up around the campus track.

Short Course Race at Wits Ed Campus. Good run, trying to push the pace, but still finished with energy left. Legs just aren't fast enough. 4th place in a close battle. Garry 16:58, Brad 17:23, Jeremy 17:38, me, and Michael C just 3 secs behind. Am reasonably happy given the lack of speed work in my training till date.

From Orienteering Maps

MEN - Splits

I entered and started the 120km, but cut-off to finish at the 75km mark. I had a fair start, staying with the lead bunch till the end of the tar (supposedly a neutral section, but we averaged over 50km/hr through town). Dropped into a steady pace thereafter for the 15km climb. Cool overcast weather, with us hitting the cloud mist and drizzle at 1300m, so more or less great riding conditions. I was doing well till about 35km where I went to bits. Started loosing places as I just got very tired, the after-effects of the last two weekends. Otherwise a superb course, very interesting. The first 30km are up, with the remainder more or less down. Some spectacular scenery and great riding tracks. 7 waterpoints for 75km!

Stats: Tm 4:01:32 Dst 74.6 Av 18.5 Mx 66.2

Run through Berario and Fairland.

Short ride out to Sharonlea. New rear tyre, have changed it from a Maxxis Crossmark to a Monorail. Felt like it had better rolling resistance, but at same time should also have better grip in cornering and mud. Av 22.1 Mx 63.3

Event: Gauteng Short Course Zoo
 

Getting out of the Berg was the next problem. I thought it would be easy, as we only had to double back 3km to Leslies Pass and then descent 14km to Injasuthi Camp.

It took us 4hrs from the top of Leslie's to the bottom. I've now found the worst pass in the Berg. Very rough, slippery and overgrown. The track and cairn stones were also laid out by an idiot. We were forced into crossing the flooded stream at least 12-15 times. The final 8km from Marble Baths to Inajusthi went quicker, but by now it was damn hot. The rivers were also still in flood, making for some fun crossings.

Finally got down at 1.30pm, just 45 min before Gert eventually pulled in with the car. Great timing.

Slept the night at Inajusthi and drove out the next morning early. The waffle place just past the Monks Cowl junction comes highly recommended on the way home.

C • Leslie's 4

After getting about 5-6 hrs sleep at the Sentinal Car Park chalet, Ryno and I set off with Gert in attendance on the Grand Traverse. It got light even before the chain ladder, so it probably would have been possible to start at 3.30am in summer.

We clocked in at Mont-Aux-Sources in 1h50 (7.5km). No running until this point (working on a 'run the downs and flats' strategy), but there was a good drop off down the Khubeka from here, with our average speed climbing to well over 5.5 km/hr over time. Lots of Basuthos around, but no problems at all. Despite the ominous weather forecasts, beautiful morning weather with high clouds making it cool, but dry. Ground was very wet however and we had continual wet feet.

Long way to Cleft Peak. Gert left us just after Mweni and Rockery passes and just before the Cathedral area (45km) to drop down the Berg and return somehow to Sentinal to pick up the car. He got caught in a major thunderstorm and had trouble crossing rivers down in the Mweni region. We got some spray on the escarpment and from about 2pm the weather started getting very wet. Just before Cleft (55km - 11h27) it got quite bad.

Got badly surprised by some of the hills, most notably the climbs up to Cleft and near the Elephant, taking strain due to the lack of oxygen. Our speed had taken a big dip by the time we clocked in at Cleft Peak. After good sections through Windsor and Yodelers, we had thick mist in the rain at night and I started making route errors, adding about 4km of distance above that required. We had a total speed stall as I found myself totally exhausted during the night. I think we covered less than 3 km / hr for most of it. Clocked in at Champagne Castle at 19h58 just before midnight. We finally called it quits just past Leslie's Pass, just before the climb to Mafadi ridge. By now I was struggling to manage 20 min/km of flat terrain. We were only at 89km mark, so this would have meant a further 30hrs to Bushman's Nek at best.

Lots of lessons learnt and we will be much more prepared for our next attempt. Realised that you can be as fit as you want for the GT, but unless you know fully what you're getting into, your still in for a shock. Next time we'll carry lighter, as we know we want to do about 40 hrs (5km/hr ave). Better food choices, less water and some type of altitude acclimatisation needed. We'll also change our weight distribution in our backpacks to make it easier for running. Finally, we'll probably got out for a scouting run in the middle Berg at some time to make certain we know the best paths for the main night section.

C • Hills 1

Going down to the Berg to attempt the Grand Traverse Record. Weather is not looking at all great however. Stijn will be updating the Traverse site as we go: http://drakensberg.ning.com/

C • nic!!!!! 1

Putting out and collecting a short training course for Garry's o-training at Berario.

Went out to Harkerville MTB routes outside Knysna for a fun ride on the Red Route. Probably the best thing I could have done for my legs after Attakwas the day before.

The Harkerville routes are absolutely superb, without doubt the best in the country. The first 11kms were rideable singletrack through the jungle. Only 1 portage. Then out onto the sea cliff paths before coming back through the forests again. Big wow. Will always bring my bike to Knysna from now on.

Av 13.0 Mx 39.7

0630 - Drove through to Chandelier near Outdshoorn with Tweet, Hano and Nikki for the Attakwas race. The rest of the McCains team were also racing. I wanted to better my time of 7h33 from last year, ideally by 45m or so. There was a slightly new route in the 30-40km section which sent us into the mountains earlier. The harder and tougher route was probably 15m slower than previous route though.

I had a fair start. With the race being Leg 1 of the national series, all the big guns were there and the front bunch pace was much more conservative to start. I hung on for a few kms until the first hill. At 12km on a downhill, I hit a bump hard and blew my back tyre (sidewall damage against rim). It seems like the rear shock had something to do with it as well. Took me 11 mins to put in my spare thin tube and had to use both bombs to re-inflate. Don't know if the shock lost its air during the puncture or before, but it was stuck at 60psi instead of 105 for the rest of the day. The tube, shock, new weight balance and everything conspired to make bike handling difficult for the rest of the day.

After the delay, I had to make my way back through the field. Lost more time doing so as everyone likes riding side-by-side on the jeep tracks. I made sure I paced myself fairly though to ensure I didn't blow and was slowly making my way back into the competitive field by 50km. Picked up another puncture (thorns in my thin replacement tube), but made it last to the 1st spectator point at 55km. Spent 30 mins here trying to borrow tubes and foot pumps. Got lucky off a nice guy who was pulling out after a crash. It only lasted another 4km however before this one punctured.

Had to walk 1km into waterpoint 2 at 60km, but thankfully got given another tube by James, this one with slime in. Lost 40 mins here in total, but this repair lasted the rest of the race. From here on, I realised it was no longer a race, but rather a training ride. I went up the highest peak at 65km at a casual speed and enjoyed the down on the otherside. Only 1 person came past for the rest of the race, so was still happy, despite not going 100%. Got to waterpoint 3 in 6h20.

Had a good tempo on the district roads from 100 km to the finish, with another rider helping to provide good pacing most of the way. Final time was 2 hrs slower than last year though - 80 mins as a result of punctures, 15 min in water points and the other 25 as a result of riding less aggressively. Sub-7 is still very doable.

Bike stats were Tm 7:57:30 Dst 132:33 Av 16.6 Mx 61.2

Flew down to George for the Attakwas MTB race.

Ride through Randpark and Radiokop.

Was going to run, but have had a niggle in my left quad / knee since last week. Exacerbated after the weekend, so will give it some rest.

Through Randpark and Radiokop. Av 20.2 Mx 44.5

Bio.

Event: Dullstroom Intenational Training Sprint
 

Sprint race around Dullstroom. Much the same speed as yesterday, whilst everyone else was faster. Hardly any mistakes, but now finished 8th or 9th. Fabian just won again. Garry M first SA with Dylan just ahead of me as well. Times were almost 10 mins ahead of me.

From Orienteering Maps

C • errr, sorry 1

Long - Splits

Event: Sabie International Training Event
 

Race on the Klipkraal map against the Finnish and Swiss (et al) touring teams. Had a fair run, but didn't feel as strong as last September. This was about 1km shorter and 10 min longer, despite the fair running terrain. Fabian H finished first, just ahead of Mats H and Pekka I. I was a suprising 4th, less than 8 mins behind Fabian. Knowledge of the map and my general fitness must have helped.

From Orienteering Maps

Brown - Splits

Completed the Coaching Level 1 course. Sunburnt and tired after yesterday. With the 2 international O' events this weekend, time for a rest.

1000 - Have spent the whole week so far doing an ASA / IAAF Level 1 coaching course. Today was prac work. Lots of warming-up, stretching, javelin, discus, race walking, etc. Spent about 4hrs in the sun, but will only log 30 mins.

C • Official 2

1800 - There was a 2nd delayed TT for those of us who wanted to watch the final 3 overs of the cricket test in the pub - only 1 wicket needed. In the end it wasn't worth waiting for. Looked a bit silly however with 1/2 the field starting the time trial and the other half still watching in the pub.

Had a good race for 1st spot as a result of the reduced field. 4 of us in contention, with the final acceleration and break-up happening just after 4km. Managed to kick up the hill, but 1 other guy was stronger, so 2nd.

PB for the year... ;-)

Also one of the faster TTs in many months, so looking (surprisingly) good.

C • PB for the year 1

1700 - Bio session.

1745 - Nice cool evening for a run. Started off very stiff. Was wary about accidentally pulling something. Settled down however and managed to run consistent 4:30s, even with the hills.

1400 - Biokinetics.

0800 - Joined Alex and Sarah for a ride from their Buffelspoort farm. Up to Breedt's Nek and down the far side to the first junction. Then back again, exploring some of the tracks on top. Also did a nice loop down near the bassets and Sparkling Waters before heading back. Nice cool and overcast weather. Av 16.4 Mx 52.0

0900 - Short ride along Potgieter. Found a nice new singletrack below the Little Falls ridge. Av 20.2 Mx 58.5

0700 - New Years Race at PBG. Only decided to do this race at the last moment (there's also a 3rd race tomorrow morning in Lyttleton). Despite a short warmup my body doesn't like me. Heavy legs again. I wanted to match yesterdays time, but the hills and the course got the better of me. Haven't been outside 50m in years. Only other AR Club runner was Garry, who also slowed down from yesterday. Nice to see PBG again, almost no changes to the map needed.

0845 - Probably the only reason that I ran at PBG was so that I had an excuse to come here afterwards. I just did the standard main loop including the hill top. They've put in a new singletrack to bypass the main entrance gate, otherwise also no changes. Av 16.1 Mx 31.7