Training Log Archive: nmulderIn the 31 days ending Dec 31, 2010:
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Friday Dec 31, 2010 #
Note
Seems like I had an encounter with a Rove beetle during the Magaliesberg hike on Monday. Like blister beetles, they secrete an acidic poison. Got me good on the neck, descending down into Easter Kloof if I remember. Didn't think much of it at the time, but I'm paying for it now.
5 PM
Road Running race (Rietondale Park 10) 41:36 [4] 9.5 km (4:23 / km) +103m 4:09 / km
ahr:171 max:187 shoes: Asics Gel Nimbus 2007
Ran the Rietondale Park 10km. Good turnout of AR Club members and orienteers for the last race of the year. Don't like this course, but I turned up to run anyway (ran 47:12 last year in very hot conditions). Weather was pretty decent in the high to mid 20's at least, with a much smaller field than last year by the looks of it. Got off to a fair start and settled down, wanting to push the 2nd lap hard, which had an extra out-and-back up a steep hill to make up the distance.
Ran well to 6km (well ahead of last years pace), but the marshal was placed in the wrong spot at the turn-around, some 200m+ short. This immediately made the course 400m or so shorter (didn't get to the 7km marker board) and I lost interest in racing. Final km also looked to be a few metres short in distance.
1,2) 8.39
3) 4.23
4) 4.10 (5km = 21:28)
5) 4.15
6) 4.29
7, 8) 7.02 (400m+ short)
9, 10) 8.36 (100m or so short)
TE 4.4, Epoc 205, 366 kcal.
Ran well to 6km (well ahead of last years pace), but the marshal was placed in the wrong spot at the turn-around, some 200m+ short. This immediately made the course 400m or so shorter (didn't get to the 7km marker board) and I lost interest in racing. Final km also looked to be a few metres short in distance.
1,2) 8.39
3) 4.23
4) 4.10 (5km = 21:28)
5) 4.15
6) 4.29
7, 8) 7.02 (400m+ short)
9, 10) 8.36 (100m or so short)
TE 4.4, Epoc 205, 366 kcal.
Tuesday Dec 28, 2010 #
11 AM
Mountain Biking 2:54:05 [2] 49.1 km (16.9 kph)
ahr:117 max:157 shoes: Specialized Epic Expert 2010
Longish slow ride in the midday heat up the Braamfontein Spruit. Did a lap inside Delta and then up to Emmarentia before heading back down. Felt fairly strong the whole way.
Av 16.9, Mx 42.5
TE 1.7, Epoc 19, 1357 kcal.
Av 16.9, Mx 42.5
TE 1.7, Epoc 19, 1357 kcal.
Monday Dec 27, 2010 #
8 AM
Hiking (Magaliesberg) 7:00:00 [1] 22.0 km (19:05 / km)
shoes: Salomon 3D Pro khaki #12
Long hike with Alex, Sarah, Ryno, Jacques, Tony A, Lisa and Michael out in the Magalies. Got dropped off at the bottom of Castle Gorge. Up the footpath and into the main section of the gorge for some true kloofing. Out the top onto the Reservoir dirt track, then across the ridges towards Easter Kloof. Eight orienteers and adventure racers, yet no-one had a map. Alex's map memory also needs some extra practise ;-)
Somehow missed Dome Gorge, which should have been the brunch / lunch / afternoon tea stop. Eventually stopped to eat at the big waterfall at the top of Easter before descending. Major flooding damage a couple weeks ago on the way down which created a brilliant highway down to the bum-slide pool. Nice swim in water that was reasonably un-cold. Then out the bottom and back to the Pope's farm.
Started GPS about 1km late. Distance a bit exaggerated by the poor lock in the kloofs as well, so maybe only about 22km instead of 25/6km.
Somehow missed Dome Gorge, which should have been the brunch / lunch / afternoon tea stop. Eventually stopped to eat at the big waterfall at the top of Easter before descending. Major flooding damage a couple weeks ago on the way down which created a brilliant highway down to the bum-slide pool. Nice swim in water that was reasonably un-cold. Then out the bottom and back to the Pope's farm.
Started GPS about 1km late. Distance a bit exaggerated by the poor lock in the kloofs as well, so maybe only about 22km instead of 25/6km.
Saturday Dec 25, 2010 #
10 AM
Note
Lazy day on the Vaal River. Can't log the jet skiing. :-(
Friday Dec 24, 2010 #
7 AM
Mountain Biking 2:39:28 [3] 55.78 km (21.0 kph) +716m
ahr:115 max:159 shoes: Specialized Epic Expert 2010
Rode with Mac. Met him on Cedar Rd, then went out to Northern Farms via the Klein Jukskei and the Jukskei. Bridge was flooded about 30cm, so had a bit of fun riding across. First time I've been in Northern Farm in about 7 years. Nice to be back, can't work out why I don't get there more often.
Av 21.0, Mx 65.3
TE 2.1, Epoc 31, 1168 kcal.
Av 21.0, Mx 65.3
TE 2.1, Epoc 31, 1168 kcal.
Thursday Dec 23, 2010 #
7 AM
Road Running 34:53 [3] 6.61 km (5:17 / km)
shoes: Asics Gel Nimbus 2007
Ran the Barbecue downs loop, sticking off tar as much as possible.
TE 3.3, Epoc 104, 428 kcal.
TE 3.3, Epoc 104, 428 kcal.
6 PM
Paddling (Dabs TT) 59:45 [4] 10.0 km (5:59 / km)
shoes: K1 (CS Maxi)
Small turnout at Dabs TT. On my own most of the way. Had a bad rhythm before setting down on lap 3.
Wednesday Dec 15, 2010 #
9 AM
Adventure Racing race (Abu Dhabi Adventure Chall) 3:53:19 [5] 33.0 km (7:04 / km)
The final stage of ADAC, a 33km paddle around the A.D. lagoon from Corniche beach. 3 laps, with CPs on the 4 corners of a diamond, 2 on Lulu Island, Corniche and a CP to the west by the Emirates Hotel.
Got off to a fair start in the Top 15, but Landie broke a paddle going under the low bridge just before the mid-way CP on Lap 1. Had to keep going till the end of the lap where we picked up a spare. Lost about 10 mins and the team lost motivation. Team didn't work too well together after that and I figure another 5 mins went down the drain, leaving us with 26th for the day. Could have been 12-14th without our problems, about 15 mins ahead.
Overall we finished 18th, just a few minutes behind a Team Russia in 17th. Picked up some good prize money for 18th as well as being the 1st Novice team in the Africa/Middle East region. We'll probably be back one year, but too fast and speedy for the team to commit to every year.
Got off to a fair start in the Top 15, but Landie broke a paddle going under the low bridge just before the mid-way CP on Lap 1. Had to keep going till the end of the lap where we picked up a spare. Lost about 10 mins and the team lost motivation. Team didn't work too well together after that and I figure another 5 mins went down the drain, leaving us with 26th for the day. Could have been 12-14th without our problems, about 15 mins ahead.
Overall we finished 18th, just a few minutes behind a Team Russia in 17th. Picked up some good prize money for 18th as well as being the 1st Novice team in the Africa/Middle East region. We'll probably be back one year, but too fast and speedy for the team to commit to every year.
Tuesday Dec 14, 2010 #
Note
Today should have been the start of the final-stage 120km ocean paddle from Mirfa to Abu Dhabi. It got cancelled when strong winds / storm broke just 2 hours before the start of the paddle. Plan B and then C was put into action superbly and the final stage was converted into a 3-lap, 33km paddle around the Abu Dhabi lagoon on the 2nd day.
This was a nice break, but disappointing for the team as it didn't give us a chance to further improve on our ranking. With a full 120km paddle, we could probably have climbed as high as 14/15th overall.
This was a nice break, but disappointing for the team as it didn't give us a chance to further improve on our ranking. With a full 120km paddle, we could probably have climbed as high as 14/15th overall.
Sunday Dec 12, 2010 #
4 AM
Adventure Racing race (Abu Dhabi Adventure Chall) 5:51:55 [5] 93.0 km (3:47 / km) +922m 3:36 / km
After the previous stage, we were bussed late into the night into the 'Empty Quarter' of the U.A.E. desert. Then up early for a monster 2-day stage of 93km mountain biking and 115 km desert trekking.
First section was 93km MTB on the race-provided bikes across the desert. Started off with a bit of tar, then compacted dirt road. We stuck in a bunch about 25th place or so with Mzansi and Blackheart. Road starting getting sandier as we got amongst big dunes. One big bike crash that we all avoided. Soon after we were pushing through deep sand over the bigger dunes where the road linked between the flat pans. Mac had a puncture that cost us about 10 mins and about 8 places. Final section into transition was on better compacted dirt again.
25th place on the stage, still 26th overall.
First section was 93km MTB on the race-provided bikes across the desert. Started off with a bit of tar, then compacted dirt road. We stuck in a bunch about 25th place or so with Mzansi and Blackheart. Road starting getting sandier as we got amongst big dunes. One big bike crash that we all avoided. Soon after we were pushing through deep sand over the bigger dunes where the road linked between the flat pans. Mac had a puncture that cost us about 10 mins and about 8 places. Final section into transition was on better compacted dirt again.
25th place on the stage, still 26th overall.
Adventure Racing race (Abu Dhabi Adventure Chall) 30:28:12 [5] 114.0 km (16:02 / km) +5800m 12:47 / km
shoes: Salomon 3D Ultra Goretex #14
We had a good transition in the minimum time and got out on the desert trek okay. Mac was immediately in trouble whilst Brian also found himself struggling with ITB straight-away. Not a good start and it would affect our speed for the next two days.
The leg started at about 11am, with some spectacular heat in the mid-30s. We were carrying about 5 litres of fluid each. We clipped CP2 (dune) and then CP3 (pan) where most teams were using 1 of their 2 compulsory stops (8 hours in total) to wait out the heat. We decided to push on so found ourselves following tracks in 4th 'place'. We went for all the early optional points (3+, 4+, 5+), only skipping 6+ when we didn't get anywhere near the cut-off to go out to it on Day 2.
It got dark going between 3+ and 4. We got in about 7pm and revised our sleep plan, deciding to take 7hrs here before pushing on to 4+. The final 1 hour was left for the middle of the day 2 so we could take a break from the hear.
There was a bit more route choice after CP5. Prior to that it was purely following the leaders tracks, which went almost directly straight on a GPS bearing between CPs. We managed well, but the pace wasn't as high as it should have been. Not enough running, particularly on the 'down' stretches.
Took our final 1 hour rest break at CP6, where we left just 20 mins before cut-off. We then had our best section of the trek, absolutely flying to the finish, just over 2 hours for the final 15km instead of the 3-4 km/hr we averaged otherwise. Had Landie on tow rope for most of the trek, but more for pacing than towing, until the last 15km where she started suffering.
Nice reception at the finish. Food and shade. Finished 15th on this stage, moving us up to 18th overall (yehaa!). New goretex shoes and gaiters worked superb. I had a great stage, feeling strong the whole way and staying well hydrated and fed. GPS log doesn't feature the final CP6 to finish as the battery ran out.
The leg started at about 11am, with some spectacular heat in the mid-30s. We were carrying about 5 litres of fluid each. We clipped CP2 (dune) and then CP3 (pan) where most teams were using 1 of their 2 compulsory stops (8 hours in total) to wait out the heat. We decided to push on so found ourselves following tracks in 4th 'place'. We went for all the early optional points (3+, 4+, 5+), only skipping 6+ when we didn't get anywhere near the cut-off to go out to it on Day 2.
It got dark going between 3+ and 4. We got in about 7pm and revised our sleep plan, deciding to take 7hrs here before pushing on to 4+. The final 1 hour was left for the middle of the day 2 so we could take a break from the hear.
There was a bit more route choice after CP5. Prior to that it was purely following the leaders tracks, which went almost directly straight on a GPS bearing between CPs. We managed well, but the pace wasn't as high as it should have been. Not enough running, particularly on the 'down' stretches.
Took our final 1 hour rest break at CP6, where we left just 20 mins before cut-off. We then had our best section of the trek, absolutely flying to the finish, just over 2 hours for the final 15km instead of the 3-4 km/hr we averaged otherwise. Had Landie on tow rope for most of the trek, but more for pacing than towing, until the last 15km where she started suffering.
Nice reception at the finish. Food and shade. Finished 15th on this stage, moving us up to 18th overall (yehaa!). New goretex shoes and gaiters worked superb. I had a great stage, feeling strong the whole way and staying well hydrated and fed. GPS log doesn't feature the final CP6 to finish as the battery ran out.
Saturday Dec 11, 2010 #
6 AM
Adventure Racing race (Abu Dhabi Adventure Chall) 42:07 [5] 6.0 km (7:01 / km)
shoes: Salomon 3D S-Lab Red/Yel #2
Stage 3 of ADAC was made up of 3 sections: Adventure Run, MTB, then more 'running' on top, up and down the Jebel Hafeet. Big GPS inaccuracies in the canyoning sections.
Once again, a high-paced sprint. Started off across the flat and then climbed a small ridge back to where we dropped out bikes yesterday. Good speed on the flats, but slow coming down the ridge. 23rd on the run (talk about consistency) and 7 minutes slower than the leaders.
Once again, a high-paced sprint. Started off across the flat and then climbed a small ridge back to where we dropped out bikes yesterday. Good speed on the flats, but slow coming down the ridge. 23rd on the run (talk about consistency) and 7 minutes slower than the leaders.
Adventure Racing race (Abu Dhabi Adventure Chall) 1:12:39 [5] 18.0 km (4:02 / km)
Transitioned onto MTBs for the cycle up the tar road to the top of Jebel Hafeet, just short of 1000m of climbing in 15km. Held our position here fairly well, only 1 team passing us.
23rd on the section, 20 mins slower than leaders.
23rd on the section, 20 mins slower than leaders.
Adventure Racing race (Abu Dhabi Adventure Chall) 6:22:49 [5] 13.0 km (29:27 / km) +1400m 19:08 / km
shoes: Salomon 3D S-Lab Red/Yel #2
At the top of Jebel Hafeet we set off on an 'adventure run' (hardly any running) along the mountain ridges. The mountain is very rocky, all sharp rocks and no vegetation. Very hot by now as well. A few CPs along the ridges before we dropped down a Via Cordata down a canyon. Took 2 hours to get to the bottom!!! About 2km of rope work all the way down and some long queues (mainly behind us). Abseil and short run across the bottom before going up another canyon with also a lot of Via Cordata rope work. Mind-blowing the amount of rope in these canyons. The up-canyon also took 2 hours before we had a final run across the top of the mountains back to the Jebel Hafeet car park and the finish.
27th for this stage, moving us to 26th overall. 2h10 behind the leaders, so a bad leg. Landie struggled with the ropes sections with confidence and ability. Fingerless gloves was definitely the way to go.
27th for this stage, moving us to 26th overall. 2h10 behind the leaders, so a bad leg. Landie struggled with the ropes sections with confidence and ability. Fingerless gloves was definitely the way to go.
Friday Dec 10, 2010 #
8 AM
Adventure Racing race (Abu Dhabi Adventure Chall) 2:40:49 [5] 21.3 km (7:33 / km)
shoes: Salomon 3D S-Lab Red/Yel #2
Stage 1 of ADAC. The start was on Corniche Beach, the waterfront of Abu Dhabi. Nice lagoon with off-shore island called Lulu Island.
Started with a 1km canoe paddle around two buoys in the sea and back to the beach. Got off to a fair start. Dropped the boats and did a 3km run down the main boulevard to the 7-star Emirate Palace hotel. Through the gardens and then a 700m 'swim' along the beach front. Cut my toe badly on some coral rock on the sea-bed which healed well, but was a concern for the rest of the race. After the swim it was back to Corniche and then a canoe out to Lulu Island. We were more or less level with Team Mzansi (Alex and co.) here, so there was a bit of pressure to push harder. Climbed 2 dunes on Lulu and headed back to the canoes, for a final sprint to the finish line on Corniche beach.
Nice fast paced race. Mac suffered with the running speed (just over 4mins/km), but otherwise we were fine. Finished 23rd, about 26 mins begind the Kiwi Thule team.
Started with a 1km canoe paddle around two buoys in the sea and back to the beach. Got off to a fair start. Dropped the boats and did a 3km run down the main boulevard to the 7-star Emirate Palace hotel. Through the gardens and then a 700m 'swim' along the beach front. Cut my toe badly on some coral rock on the sea-bed which healed well, but was a concern for the rest of the race. After the swim it was back to Corniche and then a canoe out to Lulu Island. We were more or less level with Team Mzansi (Alex and co.) here, so there was a bit of pressure to push harder. Climbed 2 dunes on Lulu and headed back to the canoes, for a final sprint to the finish line on Corniche beach.
Nice fast paced race. Mac suffered with the running speed (just over 4mins/km), but otherwise we were fine. Finished 23rd, about 26 mins begind the Kiwi Thule team.
2 PM
Adventure Racing race (Abu Dhabi Adventure Chall) 51:19 [5] 29.7 km (1:44 / km)
After the morning triathlon, we got bussed from Abu Dhabi to Al-Ain. Stage 2 was 2 sections, a MTB followed by an adventure run.
We started the MTB at the Jaili Fort and rode through town, 50 teams on fast, flat tar roads. Quite spectacular. We went hard and did out best to stay out of the way of a few dangerous teams who didn't know how to ride in groups. Found ourselves pulling the 2nd bunch a lot of the way to the base of the Jebel Hafit. Annoying, as the lead bunch of about 16 teams slowed down when they got a good gap and then sat there on the horizon. Final 3km was on dirt road.
Placed 21st on this section, 6 minutes slower than the leaders. We had a good ride and worked well together.
We started the MTB at the Jaili Fort and rode through town, 50 teams on fast, flat tar roads. Quite spectacular. We went hard and did out best to stay out of the way of a few dangerous teams who didn't know how to ride in groups. Found ourselves pulling the 2nd bunch a lot of the way to the base of the Jebel Hafit. Annoying, as the lead bunch of about 16 teams slowed down when they got a good gap and then sat there on the horizon. Final 3km was on dirt road.
Placed 21st on this section, 6 minutes slower than the leaders. We had a good ride and worked well together.
Adventure Racing race (Abu Dhabi Adventure Chall) 59:27 [5] 6.3 km (9:26 / km)
shoes: Salomon 3D S-Lab Red/Yel #2
Transitioned onto a trail run with an abseil for 2 team members. The run was basically along the front of the Jebel Hafit, climbing slowly the whole time on a single track leading to the top of the abseil. Mac and Brian abseiled whilst me and Landie timed out for a slow walk to the bottom. Then, a final 1km sprint to the finish line on the plains below the mountain.
22nd for the leg, 15 minutes slower than the leaders and now lying 22nd overall. Good night sleep in tents on the plain.
22nd for the leg, 15 minutes slower than the leaders and now lying 22nd overall. Good night sleep in tents on the plain.
Thursday Dec 9, 2010 #
Note
Final gear check and registration for the Abu Dhabi Adventure Challenge.
Tuesday Dec 7, 2010 #
Note
Off to the Abu Dhabi Adventure Challenge.
Monday Dec 6, 2010 #
9 AM
Gym 1:00:00 [3]
Sunday Dec 5, 2010 #
9 AM
Orienteering race (Battle Zone) 13:37 [3] 2.06 km (6:37 / km) +90m 5:25 / km
ahr:142 max:169 shoes: Salomon 3D S-Lab Red #1
Xmas event at Battle Zone in Fourways. Micro-O type concept, 3 loops with a rest in-between each stage. Map was a high detailed 1:1'000 scale around the 5 paintball arenas. Lots of fun with plenty of dummy controls. Tried not to use control descriptions and only the map.
TE 2.5, 146 kcal.
TE 2.5, 146 kcal.
Saturday Dec 4, 2010 #
Note
Presented a Mapping course, took most of the day. Level 1ish. Big attendance and seemed to work well.
Thursday Dec 2, 2010 #
6 PM
Paddling (Dabs TT) 51:48 [4] 10.0 km (5:11 / km)
shoes: K2 (Renegade)
Paddled with Mac. New PB! Took 53 seconds off the record, set in 2006 with Ryno.
Got a great start. Found ourselves in the mix with the 2nd bunch, almost all surfskis. Got pulled for about 4 or 5 laps, so it was interesting trying to work out where the sweet spot was on the waves. From lap 3, we were slowly chased down by Alan and Jane, so we had to work hard in the end to keep the gap.
Paddling combos in Abu Dhabi definitely won't be me and Mac.
Got a great start. Found ourselves in the mix with the 2nd bunch, almost all surfskis. Got pulled for about 4 or 5 laps, so it was interesting trying to work out where the sweet spot was on the waves. From lap 3, we were slowly chased down by Alan and Jane, so we had to work hard in the end to keep the gap.
Paddling combos in Abu Dhabi definitely won't be me and Mac.
Wednesday Dec 1, 2010 #
8 AM
Gym (Bio) 1:00:00 [3]
8 PM
Trail Running race (Jackal Creek) 36:50 [5] 7.65 km (4:49 / km) +159m 4:22 / km
ahr:169 max:186 shoes: Salomon 3D S-Lab Red #1
Kinetic Night Trail Run Series at Jackal Creek Golf Estate. Great course with some good technical sections. Quite a few steep ups in places. Had a fair run, iffy to start, but settled down nicely for the long hill from 4 to 7km.
TE 4.8, Epoc 246, 445 kcal.
TE 4.8, Epoc 246, 445 kcal.