Training Log Archive: nmulderIn the 31 days ending May 31, 2012:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||
Thursday May 31, 2012 #
Note
Wednesday May 30, 2012 #
Note
Tuesday May 29, 2012 #
Gym (Biokinetics) 1:00:00 [3]
Monday May 28, 2012 #
Road Running 57:47 [3] 12.0 km (4:49 / km)
shoes: Asics Gel Nimbus 2007
Sunday May 27, 2012 #
Orienteering race (Presidents Park) 19:00 [4] 4.0 km (4:45 / km) +20m 4:38 / km
shoes: Salomon 3D S-Lab Red/Yel #3
First run in this park in about 10 years, so nice to be back in a 'newish' area.
Started 2 mins ahead of Michael and was shocked when he was right behind me at #7 already. I'd had only 1 small mistake, to #2, where I was too far left, so I probably wasn't running as fast as I should have. He caught me at #8, so I had the advantage of seeing him hit (or not) controls for the rest of the course. He only finished 30s before I did. I placed 3rd, 2.5 mins down in total. Brad 30s ahead of me and Eugene 8 behind.
Only other error for me was a banana bend when going for the right crossing point on the long 8-9 leg, but there is a slight map error here.
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| From Orienteering Maps |
No GPS track.
Saturday May 26, 2012 #
Mountain Biking race (Magalies Monster) 3:55:20 [5] 69.38 km (17.7 kph) +2304m
shoes: Specialized Epic Expert 2010
Once again a mild day, not too cold. Paced myself well in the early stages. Was sitting two spots behind Alex when he got a mechanical in Mountain Sanctuary Park. Was probably around 50th position at the stage, but had a good climb up the Monster. Passed about 15 people, with only about 4 of those recatching me from the top of Breedts Nek until the finish.
Managed my energy levels pretty well, but still had a bad patch passing the canopy tours. Exact same spot where it happened two years ago. Had a few hold ups when we recombined with the 40km riders through the last few technical parts of the race.
Finished 34th. This is 20 spots down on 2 years ago, but 2.5 mins faster on the same route. Fastest of all 3 races I've done here now. Still within 30 mins of the winners though, so am happy with my performance. Big kudos to the first lady, Theresa Ralph on her 2nd place overall, only loosing it in the sprint finish!
Results
Bike Stats:
Tm 3:52:49, Av 17.8, Mx 55.6
Mountain Biking warm up/down 20:00 [3] 5.0 km (15.0 kph)
shoes: Specialized Epic Expert 2010
Friday May 25, 2012 #
Note
Thursday May 24, 2012 #
Note
Wednesday May 23, 2012 #
Note
Tuesday May 22, 2012 #
Gym (Biokinetics) 1:00:00 [3]
Road Running (RAC TT) 26:46 [2] 5.0 km (5:21 / km)
shoes: Asics Gel Nimbus 2007
Monday May 21, 2012 #
Road Running 48:50 [3] 9.5 km (5:08 / km)
shoes: Asics Gel Nimbus 2007
Saturday May 19, 2012 #
Mountain Biking race (Sani2C) 2:59:18 [5] 75.34 km (25.2 kph) +1011m
shoes: Specialized Epic Expert 2010
Final day, starting once again in C batch. We had a blistering ride, the only weak spot with Mac going up Heart Rate hill towards the end. Super dry conditions helped get us under 3 hours for the first time ever, despite a slightly longer detour through the cane after the last water point.
Once again great fun, but Sani2C is getting seriously competitive. Finished 128th and 81st overall after 3 days. Our fastest Sani ever, yet we're not even in the top 100. Also, 5 teams less than 1 min ahead of us after 11.5 hours of racing.
Tm 2:59:37
Av 25.1
Mx 62.9
Results
Friday May 18, 2012 #
Mountain Biking race (Sani2C) 5:02:03 [5] 100.55 km (20.0 kph) +1701m
shoes: Specialized Epic Expert 2010
Started with C-batch. Very fast and dry course, so we flew down the single tracks into the Umko valley. Lots of concentration, so I was mentally exhausted at the bottom after only 1 hour. Took me a while to recover, just in time for the long climbs up the Ixopo valley. A small route change leaving the valley, making it easier on a district road, the only negative on the entire race. Felt good on the 2nd half of the race, whilst Mac took more strain for a change. Strong finish as we once again tried to duck under 5 hours. Also missed it as the course was again about 2km longer, despite a new fast section next to the tar road into the finish.
Moved up to 133rd and 84th SM in the General Classification, sandwiched between the 2 other Salomon teams. Fastest time over the Full day 2 course, with only 2010 being faster on a shortened course to avoid the Umko mud. In 2009, a 5:23 was good enough for 63rd!
Tm 4:58:56
Av 20.1
Mx 60.0
Thursday May 17, 2012 #
Mountain Biking race (Sani2C) 3:31:05 [5] 81.92 km (23.3 kph) +1443m
shoes: Specialized Epic Expert 2010
Started with B-batch, but got blown out the back within a few kms already. Had a decent ride however, feeling a bit bad on the long down from just past halfway to the last water point. Managed to get some food in which helped me recover. Felt strong towards the end. Was going for a sub 3:30, but a new farm field section right at the end destroyed that.
Finished 141st (92nd SM) for the day. Decent time, but poor position, so the competition is significantly stronger than last year's 3h45 / 137th. This year's time is 2nd fastest, being a minute faster in 2010 on a 2km shorter course.
Tm 3:29:45
Av 23.4
Mx 67.2
Tuesday May 15, 2012 #
Mountain Biking 1:50:55 [3] 36.31 km (19.6 kph)
shoes: Specialized Epic Expert 2010
Av 19.6, Mx 54.7
Gym (Bio) 1:30:00 [3]
Sunday May 13, 2012 #
Orienteering race (Grabouw Klipdrif) 1:08:16 [5] 11.2 km (6:06 / km) +313m 5:21 / km
shoes: Inov-8 Oroc 280 #2
Grabouw Klipdrif, 1:10'000. 3rd Champs here in a row.
Another super-fast competition, with Brad taking the win about 2 mins ahead of me. I went out very fast in the first part of the course. I probably suffered a bit, running the 2nd long leg a bit too slow and not recovering until after the northern loop.
Hit the first few controls spot on, then went the direct route on the first long leg. Jury is still out on which route choice was the best. 3 controls were stolen on the day (2, 8, 9), but they had all been replaced by the time I got there. Suffered a lot between 13 and 16, but still hit all controls at speed and with no mistakes. Felt good entering the last technical section. Only 1 mistake, where I went a bit too low on the leg to #24.
Had a good run in, but nowhere near fast enough on this course to beat Brad, who actually pulled away from me in the final technical section. Michael had also been ahead starting in, but went backwards, finishing about 30secs behind me in the end.
Can't complain about my run. I just need to get faster, even though this rates as one of the fastest Champs courses in SA history?
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| From Orienteering Maps |
Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc 280 #2
Saturday May 12, 2012 #
Orienteering race (Highlands East) 38:46 [5] 5.2 km (7:27 / km) +250m 6:01 / km
shoes: Inov-8 Oroc 280 #2
New map, Highlands East, 1:10'000. Pretty well mapped, although there were 2 or 3 control features that were slightly suspect in their location.
Had a strong start on the race, hitting all the controls well at speed. Left the road too early when attacking #4. Exact siting of #s 5,6,7 is suspect, but I didn't loose any time. I did some good reading ahead on the way to #10, which gave me a good clean run around the technical loop, probably the deciding factor for me winning the course. Only mistake was #16, where I tried to contour in instead of attacking the control straight. Got held up horribly by some green undergrowth on the way out of #21, but otherwise clean until the penultimate #27. That control is nowhere near where it is supposed to be on the map (control location was at the eastern most tip of my loop on the GPS track). Lucklily, I only lost about 45 secs.
Had a good split to the last control thereafter and a blitz sprint finish which gave me the win by 8 secs over Michael. Jeremy 3rd.
Overall a very good run for me. I went flat out the whole way, with very few mistakes. Scary to see that everyone is running so fast as well. I don't think any of us would have broken 40 mins a year ago.
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| From Orienteering Maps |
Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 Oroc 280 #2
Friday May 11, 2012 #
Note
Thursday May 10, 2012 #
Note
Wednesday May 9, 2012 #
Note
Tuesday May 8, 2012 #
Gym (Biokinetics) 1:00:00 [3]
Road Running (RAC TT) 17:22 [4] 4.0 km (4:21 / km)
shoes: Asics Gel Nimbus 2007
Sunday May 6, 2012 #
Orienteering race (Laurentia Farm) 1:13:11 [5] 8.0 km (9:09 / km) +385m 7:22 / km
ahr:163 max:187 shoes: Salomon Crossmax Red #1
Had a fair race with a few mistakes. First half didn't seem to go well, but I settled down in the second part.
Lost about 1 min at #3 (short, weird control description) and then again at #6 (looked the wrong way when passing it). At #8, I veered away from the straight line after doubts about the vegetation. Then the long trail run, the least enjoyable part. I had a much smoother control flow on the 2nd hill, loosing only 30s at 20 when I was on the lower cliffs.
Overall happy. Legs were a bit tired from all the recent training, so otherwise I'd have liked to be 3 mins faster due to mistakes and about another 3 minutes on speed.
TE 5.0, Epoc 366, 978 kcal.
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| From Orienteering Maps |
Saturday May 5, 2012 #
Trail Running (Groenkloof) 1:43:47 [4] 16.9 km (6:08 / km)
ahr:154 max:187 shoes: Salomon Crossmax Red #1
TE 5.0, Epoc 307, 511 kcal.
Friday May 4, 2012 #
Mountain Biking 2:20:57 [3] 49.79 km (21.2 kph)
shoes: Specialized Epic Expert 2010
Av 21.2, Mx 50.5
Mountain Biking 41:56 [4] 14.58 km (20.9 kph)
shoes: Specialized Epic Expert 2010
Av 20.9 Mx 57.7
Thursday May 3, 2012 #
Gym (Biokinetics) 1:00:00 [3]
Volleyball 1:00:00 [3]
Wednesday May 2, 2012 #
Mountain Biking 1:33:29 [3] 33.79 km (21.7 kph)
shoes: Specialized Epic Expert 2010
Av 21.7, Mx 43.7
Road Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Track / Speed Work intervals 6:10 [5] 2.0 km (3:05 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
37.1, 38.8, 38.1, 38.0, 37.0, ?, 38.6, 38.5, 38.4, 34.3
Track / Speed Work hills (Stairs) 3:00 [5] 0.3 km (10:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
2 sets of 10 stairs. Jog back down and about 5 mins between sets.
Tuesday May 1, 2012 #
Mountain Biking 57:23 [3] 22.14 km (23.1 kph)
shoes: Specialized Epic Expert 2010
Track / Speed Work race (JCE) 12:04 [5] 3.0 km (4:01 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Splits were 3.50, 4.08, 4.06
Track / Speed Work warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #3