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Training Log Archive: nmulder

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Adventure Racing1 14:22:08 65.22(13:13) 104.96(8:13) 418616 /19c84%
  Mountain Biking7 9:53:43 130.23(13.2/h) 209.58(21.2/h) 3829
  Road Running9 7:04:39 51.73(8:13) 83.25(5:06) 1054
  Trail Running4 5:09:02 30.71(10:04) 49.43(6:15) 1420
  Gym5 5:00:00
  Hiking1 3:46:34 9.91(22:52) 15.95(14:12) 1783
  Paddling3 2:58:50 18.39(9:43) 29.6(6:03)
  Multisport1 1:57:04 19.73(5:56) 31.75(3:41) 355
  Orienteering1 24:55 2.55(9:47) 4.1(6:05) 7315 /16c93%
  Total31 50:36:55 328.47 528.62 1270031 /35c88%
averages - sleep:5 weight:78kg

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Monday Jan 31, 2011 #

9 AM

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

Saturday Jan 29, 2011 #

3 AM

Adventure Racing race (Trekking) 4:24:57 [3] ** 20.0 km (13:15 / km) +996m 10:36 / km
ahr:137 max:150 spiked:6/7c shoes: Salomon 3D Pro khaki #12

The Ystervark Adventure Race in the Mnweni area of the Drakensberg. Borrowed a whole lot of people to race in Team Cyanosis: Nathan, Kate and Alan.

Had a poor start to the race. Setting out on foot, I misjudged the start location and spent the first 30 mins trying to work out our exact location. Team Hawkstone helped us out by leading us into CP1. From thereon much better. Lots of climb and spectacular views over the Berg. Natal was covered in cloud below us. Tough climbs, given that Bruce Arnett was course designer. Team did well on this section though. Got back to Mnweni Cultural centre and spent 12:53 in T1. GPS started 4 km late.
C • GPS Device: 2

Adventure Racing race (Mountain Bike) 2:27:43 [3] ** 33.71 km (4:23 / km) +1012m 3:49 / km
ahr:127 spiked:2/2c shoes: Specialized Epic Expert 2010

Bike leg. Down the Mnweni road and then a few loops around the hills. One interesting river crossing, but fun. Started off well, but both Alan and Kate took strain at places. Got to Woodstock Dam and spent 15:51 in transition. Av 13.7, Mx 51.3.

Adventure Racing race (Dam Paddle) 1:47:09 [3] * 18.0 km (5:57 / km)
ahr:117 spiked:3/3c shoes: K2 (Renegade)

Woodstock Dam. Paddled with Nathan. Nice break to the race speed. It was getting very hot with the dam water only cool near the river inlets. Nice bit of fun paddling into and out of the transition, which was about 100m up a rapid. Team did well here and looked like about a 1hr lead over Hawkstone. Spent 11:56 in transition.

Adventure Racing race (Mountain Bike) 1:25:16 [3] *** 17.25 km (4:57 / km) +734m 4:05 / km
ahr:112 spiked:2/2c shoes: Specialized Epic Expert 2010

Short bike leg back to Mnweni centre. One big route choice, where we opted for the easier and faster route down by the river, rather than climbing over a mountain. Nathan did some good towing here. Spent 12:29 in transition before the last hike. Av 12.1 Mx 49.3

Adventure Racing race (Trekking) 4:17:03 [3] *** 16.0 km (16:04 / km) +1444m 11:04 / km
ahr:118 spiked:3/5c shoes: Salomon 3D Pro khaki #12

Final hike into the Drakensberg foothills. Lots of river crossings on this one. We had about 5 hrs before darkness fell, but wanted to finish in about 3 to 3.5. Didn't work out according to plan as the terrain was less hillier, but tougher than Hike 1. Took wrong route choice to 2nd CP, then couldn't find the 3rd. Organiser's had misplaced it, but used a bit of deduction to work out where it was. Lost 30 mins or so. 4th CP was beautiful, in a kloof in a forest. Pity they didn't make us kloof down it. From thereon it got easier again till the finish line.

Overall, a nice enjoyable race. None of the other teams threatened to take us on in the race, so we took a comfortable win. Nice to race with new team mates.

Total Race Time: 15:15:20
Total Race Distance: 105 km
Total race climb: 4643 m
Total race Bike data: 50.96 km, Mx 51.3
Total race HR data: TE 3.2, Epoc 98, 7057 kcal, Av 123, Mx 170.

Friday Jan 28, 2011 #

Event: YV en AMA-zing
 

Thursday Jan 27, 2011 #

9 AM

Mountain Biking 1:09:38 [2] 26.37 km (22.7 kph) +587m
ahr:111 max:141 shoes: Specialized Epic Expert 2010

Slow easy ride. Legs heavy after last night. Out to Woodmead, Innesfree Park and back.

Mx 55.7, Av 22.7
TE 1.5, 13 Epoc, 512 kcal.

Wednesday Jan 26, 2011 #

7 PM

Road Running race (Kempton Park 15) 1:05:19 [4] 15.0 km (4:21 / km) +129m 4:10 / km
ahr:166 max:190 shoes: Asics Gel Nimbus 2007

Same old route for the last 10+ years, but still fun. Remarkably, the skies cleared for the evening so we ran in the dry, at least until we hit the finish field. I had a spectator step in front of me as I entered and I went sprawling through the mud and water.

Felt good from the start, but tried to be a bit conservative until about 7km. Then realised a good time was on the cards and I sped up. Had hopes for a PB with about 6km to go, but too much hill at the 3km to go mark. Finished 38s off the PB, so still the 2nd best run ever. Felt good immediately after the finish, so I know it will fall soon. Made up by at least setting a new PB for Max HR!

2) 8.50
3) 4.19
4) 4.23
5) 4.35 - 22.08
6) 4.16
7) 4.24
8) 4.32
9) 4.23
10) 4.03 - 43.49 (21.41)
11) 4.14
12) 4.20
13) 4.34
14) 4.12
15) 4.07 - 1.05.19 (21.30)

Took me 25 min to get out of the carpark afterwards!

TE 3.8, 147 Epoc, 194 kcal.

Tuesday Jan 25, 2011 #

6 PM

Road Running warm up/down 16:00 [2] 2.8 km (5:43 / km) +51m 5:14 / km
shoes: Asics Gel Nimbus 2007

Road Running (Sunninghill TT) 17:30 [3] 4.0 km (4:23 / km) +60m 4:04 / km
ahr:159 max:174 shoes: Asics Gel Nimbus 2007

Ran at a moderate pace for a change.

TE 3.1, Epoc 88, 201 kcal.

Sunday Jan 23, 2011 #

10 AM

Orienteering (Joburg Zoo) 24:55 [3] ** 4.1 km (6:05 / km) +73m 5:35 / km
ahr:150 max:164 spiked:15/16c shoes: Salomon 3D S-Lab Red/Yel #2

CATI event at Joburg Zoo. Felt a bit tired from yesterday when warming up, with a few tight quad strands, so didn't go flat out. Hit everything more or less okay, but it wasn't technically challenging. 2.5 mins off Michael's pace.

TE 3.1, 85 Epoc, 319 kcal.

Saturday Jan 22, 2011 #

9 AM

Trail Running (Table Mountain) 1:39:13 [4] 13.1 km (7:34 / km) +681m 6:01 / km
ahr:134 max:172 shoes: Salomon 3D S-Lab Red/Yel #2

Beautiful run. Overcast, so nice and cool. Running in the mist on the top, but still dry unless you were standing under a tree. Ran from Cecilia carpark. Up Spilhaus Ravine (never been there before), then up the concrete track all the way to Woodhead reservoir. Back down Nursery Valley and down Nursery Ravine. Then contour path across the Skeleton Gorge before dropping further and back to the car park via Kirstenbosch's dam.

TE 3.6, 130 Epoc, 569 kcal.

Friday Jan 21, 2011 #

7 AM

Note

10 hours of surveying. Long, but finished it! 12 hours in total.

Thursday Jan 20, 2011 #

12 PM

Note

Down in Cape Town for some mapping. 5 hrs in total, 3 hrs planning and scouting, then 2 surveying.
6 PM

Trail Running (Celtic Trail TT) 50:23 [5] 10.33 km (4:53 / km) +331m 4:12 / km
ahr:162 max:181 shoes: Salomon 3D S-Lab Red/Yel #2

Turned up at Celtic Harrier's trail run, this one running from Constantia Nek. Went with the fastest group. Upper road of Cecilia forest, Contour path, down Skeleton Gorge, Rycroft Gate in Kirstenbosch, then back to Contantia Nek. Good workout as the guys were doing intervals with about 30s to 1m rest to regroup every so often. Just hit TE 5 in the last 2 mins.

TE 5.0, 261 Epoc, 411 kcal.

Wednesday Jan 19, 2011 #

8 AM

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

Tuesday Jan 18, 2011 #

10 AM

Mountain Biking 1:00:53 [2] 23.83 km (23.5 kph) +360m
ahr:117 max:153 shoes: Specialized Epic Expert 2010

Rode out to Woodmead, Western Service, Bowling, then across to Bryanston. Clocked 72km/hr down Witkoppen from Pauslhof.

Av 23.0 Mx 72.7

TE 1.9, Epoc 22, 509 kcal.
C • 10am training 2
6 PM

Road Running warm up/down 17:22 [2] 2.8 km (6:12 / km)
shoes: Asics Gel Nimbus 2007

Road Running (Sunninghill TT) 15:48 [4] 4.0 km (3:57 / km) +54m 3:42 / km
ahr:175 max:187 weight:78kg shoes: Asics Gel Nimbus 2007

New PB for Sunninghill TT. Took over 30s off it. Got to the 2km turning point at approx 7:25 (normally 8:00), so most of the improvement came from the first 2 kms. Was at 3km at 12:00, so did a 3:48 last km. Legs didn't feel light at the start, so a good result.

TE 3.5, 118 Epoc, 275 kcal.
C • Nice one 5

Monday Jan 17, 2011 #

9 AM

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

C • Spotted 1
6 PM

Paddling 33:00 [3] 6.0 km (5:30 / km)
shoes: K1 (CS Maxi)

5 long laps.

Did a few quick laps of Emmies before a meeting. Rain started falling again just as I put the boat on the water. Worked with another guy pulling and sitting on the wave on alternative laps. Paddling feels good at the moment.

Sunday Jan 16, 2011 #

8 AM

Multisport race (Buffelspoort X-Triathlon) 1:57:04 [5] 31.75 km (3:41 / km) +355m 3:30 / km
ahr:161 max:179

Off-road Triathlon at Buffelspoort Dam in the Magaliesberg. Very damp conditions, drizzle during the race and lots of water standing around.

6km paddle - 2 laps. 35:39 (incl. transition). Off the water in 34:10 - Good start. I had a nice constant speed. A few swimmers as a result of the camera speed boat. A bit tricky in the upwind and crosswind stretches. 2nd off the water, about 4 mins behind Gertjie. Paddled with cycle shoes on to save transition time.

20km mountain biking - 54:32 - About 2/3rd of the swim field (the swim tri started 20 mins after us, 600m) were already off before me, so the first single track on the bike was a bit slow. Caught Alex at about 4km and he was kind enough to set a high speed pace up the hill past the ATKV. Lots of muddy dirt road and spray as we sat in a bunch of 4 riders. Not fun. Final single track into the transition done quite nicely with no problems. Alex dropped off with mechanicals.

Tm 53:48, Dst 20.23, Av 22.5, Mx 50.9

5.75km trail run - 26:53 - Felt good going out and settled into a nice quick pace well under 5 min/km. One single tough climb on the Omaramba side of the tar road, then lots of single track under water. Caught 2 people, with no-one coming past me.

1) 4.25
2) 4.41
3) 5.41 (hill)
4) 4.32
5) 3.40 (short)
6) 3.51 (short)

Finished 2nd in the Canoe triathlon in a seriously small field. Finished 9th overall against the swim triathletes as well, with a 7th fastest MTB time and 10th fastest run.

Results

TE 4.6, Epoc 229, 1448 kcal.

Friday Jan 14, 2011 #

4 PM

Paddling 56:00 [3] 9.6 km (5:50 / km)
shoes: K1 (CS Maxi)

8 long laps of Emmies. Was in a bunch for 3 laps, pulling hard on one of them.

Thursday Jan 13, 2011 #

10 AM

Mountain Biking 1:05:29 [2] 22.16 km (20.3 kph) +786m
ahr:115 max:152 shoes: Specialized Epic Expert 2010

Easy ride to loosen up. Through Rivonia, Bryanston and Paulshof.

Av 20.3 Mx 67.1

TE 1.6, Epoc 15, 503 kcal.
4 PM

Road Running 1:11:27 [2] 11.0 km (6:30 / km) +143m 6:06 / km
ahr:120 max:135 shoes: Specialized Epic Expert 2010

Ran with Lisa from Kinetic before the AR Club meeting. Down to the spruit, up through the Riverclub section and then down the otherside to the Bryanston section. Came back via the backroads of Rivonia suburb.

TE 1.9, Epoc 22, 261 kcal.

Wednesday Jan 12, 2011 #

8 AM

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

7 PM

Road Running race (Berg en Dal 15) 1:09:18 [4] 15.0 km (4:37 / km) +233m 4:17 / km
shoes: Asics Gel Nimbus 2007

Race started from Key West shopping centre. Last ran it 2 years ago in 74 min, so am happy with the -5m time.

Flat for the 1st km. Then the roller coaster started. Tough all the way to 10km which is the highest point, then a nice downhill to 13, with the final 2km flat again. Felt decent, but once again, no zip in the legs.

Forgot my HR belt, so no data. Missed 2 splits. Km times are variable due to the ups and downs, but some of the distance splits still felt a bit out. During the run I though the kms were a bit long. My notes from 2 years ago make the same mention, but Google Earth proved the final distance correct.

4.42
9.27
4.19
5.01 - 5 km - 23.31
4.22
4.37
4.52
4.50
4.56 - 10 km - 47:10 (23:39)
4.35
8.31
4.54
4.06 - 15 km - 69:18 (22:08)

Tuesday Jan 11, 2011 #

6 PM

Road Running warm up/down 20:00 [2] 2.8 km (7:09 / km)
shoes: Asics Gel Nimbus 2007

Road Running (Sunninghill TT) 16:21 [3] 4.0 km (4:05 / km) +55m 3:49 / km
ahr:173 max:186 shoes: Asics Gel Nimbus 2007

Just short of the time I wanted, but not too bad given how I felt. Legs are heavy from the last week of training.

TE 3.4, 117 Epoc, 264 kcal.

Monday Jan 10, 2011 #

9 AM

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

First Bio session in about 6 weeks.
6 PM

Road Running (Barbecue Downs) 33:37 [3] 6.6 km (5:06 / km) +105m 4:43 / km
ahr:141 max:167 shoes: Asics Gel Nimbus 2007

Ran the Barbecue Downs road / trail loop. Grass is getting a bit high in places.

Sunday Jan 9, 2011 #

8 AM

Mountain Biking race (Babbas Lodge) 2:52:40 [4] 64.44 km (22.4 kph) +487m
ahr:141 max:179 slept:6.0 shoes: Specialized Epic Expert 2010

First Babbas Lodge race of the year. Quite a big turnout. The ground was thoroughly soaked around the whole course, with long sections of wet riding. New section to the course, detouring from the highest point down a new downhill to avoid the usual long bad marsh.

Had a fair start, but started slipping places quite quickly. On the 2nd lap at about 40km I really blew bad and struggled to finish the course with any speed. First lap was done in 1:15 (very good split that I'm happy with), so 2nd took me about 20 mins slower. Struggled to pass people still on their first lap. Lots of speedwork training to do in the next few weeks.

Otherwise the bike held up superbly in the very wet conditions.

46th position, very bad.

Av 22.4, Mx 44.6
TE 4.4, 211 Epoc, 1646 kcal.
C • TE 5

Saturday Jan 8, 2011 #

6 AM

Trail Running (Groenkloof) 1:39:26 [5] 16.0 km (6:13 / km) +408m 5:31 / km
ahr:161 max:187 shoes: Salomon 3D S-Lab Red/Yel #2

Ran the usual main hiking route with Ryno. Still not feeling that great with my training this week. Had got to TE 5 by 1hr already. Breathing rate perfectly fine. GPS started late.

TE 5.0, 376 Epoc, 732 kcal.
8 AM

Mountain Biking (Groenkloof) 57:08 [3] 13.53 km (14.2 kph)
ahr:131 max:170 shoes: Specialized Epic Expert 2010

Short easy ride after the run. Lots of mud from all the rain this last week. Some great new single tracks have been recently cut on the northern koppie. Should be brilliant in another month when they bed down properly.

Av 14.2 Mx 32.1

Friday Jan 7, 2011 #

9 AM

Mountain Biking 1:45:30 [2] 36.08 km (20.5 kph) +945m
ahr:115 max:159 shoes: Specialized Epic Expert 2010

Out to Waterfall Estate. Got a puncture, but the bomb seemed to work. Back via Bryanston suburbs.

Av 20.5, Mx 62.0
TE 2.2, 37 Epoc, 773 kcal.

Thursday Jan 6, 2011 #

10 AM

Road Running 31:31 [4] 6.0 km (5:15 / km) +88m 4:54 / km
ahr:156 max:176 slept:4.0 shoes: Asics Gel Nimbus 2007

Through Sunninghill. Quite tough out there. Body a bit down from a bad night's sleep. Shows up quite nicely with a very high TE for what is essentially a short and slow run.

TE 3.5, 119 Epoc, 176 kcal.
6 PM

Paddling warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: K1 (CS Maxi)

Paddling (Dabs TT) 59:50 [3] 10.0 km (5:59 / km)
shoes: K1 (CS Maxi)

Another bad training session. Started off well, with the first 5km in 27 minutes. Blew badly just after 6km, with the 2nd half taking 33 minutes.

Wednesday Jan 5, 2011 #

Note

Looks like the Drakensberg Grand Traverse attempt that I'd planned for next week is going to be delayed. Maybe in a few months. Will focus on some of the shorter ARs coming up now and try to get my speed up.
C • Aww... 6

Tuesday Jan 4, 2011 #

11 AM

Mountain Biking 1:02:25 [2] 23.17 km (22.3 kph) +664m
ahr:117 max:156 shoes: Specialized Epic Expert 2010

Malborough and Woodmead.

Av 22.3, Mx 49.8
TE 2.1, 33 Epoc, 511 kcal.
6 PM

Road Running 50:26 [2] 9.25 km (5:27 / km) +136m 5:05 / km
ahr:137 max:180 shoes: Asics Gel Nimbus 2007

Dark skies when I left home. Did a warm-up run to the start of the Sunninghill time trial, but it seems that they're still on holiday. By chance, the few people who did turn up seemed to be almost the entire Sunninghill Chapter of the AR Club. Gate was locked, so ran in the the back way to do 1.5 laps of the TT route with Stijn (Kevin also there). Picked up Jacques during the route. Got back home without getting wet.

TE 1.9, 22 Epoc, 161 kcal.

Sunday Jan 2, 2011 #

7 AM

Hiking (Suikerbosrand) 3:46:34 [3] 15.95 km (14:12 / km) +1783m 9:07 / km
shoes: Salomon 3D Pro khaki #12

Out at Suikerbosrand for a mixture of hiking and trail running with Lisa, Alex, Michael and Tony. Probably ran about 10km or just under in total. Went out and back via Springbok hut and did the loop through the Aloe forest. The track is now fully overgrown and almost impossible to find once past Springbok. After the forest, we started cutting corners and took the jeep tracks.

Trail Running (Suikerbosrand) 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Salomon 3D Pro khaki #12

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