Training Log Archive: nmulder

Stinking hot ride out past Lanseria, then Cradle loop anticlockwise, with detour down Dolomite Road, and back via tracks in Logwood area & Lion Park.

Av 19.4
Mx 53.0

Out past Broadacres, Jukskei, near side of Lanseria and back via Culterra.

Av 18.0
Mx 52.2

Around the block, clockwise.

Van Gaalen's Bike Trails - 1:20'000

Had a good start with no problems over the first section. I stayed on the largest northern tracks to #5, but Alex's split was faster on the middle track. I seemed to gain a bit of time on him on the longer legs, but then he'd be quicker on the shorter, technical riding.

Fell over at #7 when I mistimed my punching effort. Then got suckered leaving #8 by a track that wasnt there around part of a pivot irrigation field. Also lost a bit searching for #9, about 90s for both combined. Another mistake going to #12 when I got caught out on a track next to a field instead of following the main track. Final mistakes were at #13 where I didn't leave the single track at the right place going into the control and to #15 where I stayed next to the river instead of returning on the main track.

Finished about 30s behind Alex. Didn't make any real mistakes technically, so a lack of sprint speedwork was my downfall. Need to up the training before the final race in the MTBO series.

Av 18.0
Mx 40.2

Ran the Cederberg Traverse.

Nice route superbly organised by Trevor Ball and co.

Started from Sandrif and went for a steady walk pace up through the Wolfberg Cracks. Nice running on top to the Wolfberg Arch, together with Roger Steele, with whom I stayed together with till CP4.

We lost contact with the people ahead descending Wolfberg, eventually coming into CP1 about 10-15 mins behind the leaders in 7th & 8th positions after I took a small spill on a switchback. Then had 4km of dirt road before heading back off into the hills a 2nd time, but we somehow managed to close the gap without trying on all except Bruce Arnett and Andre Gie.

To CP3 we started catching people quickly on technical terrain and came in some few seconds behind Cobus who was 3rd at that stage. For the next stage to Algeria, I slowed down as we dropped altitude into the heat and were running along north-facing slopes with Roger eventually pulling out at the end of the leg. Temps must have been nicely in the 30's. I suffered here, but not as badly as some others and I was ready to go after the compulsory 15 min stop in Algeria, with others taking more time to recover.

I left in 5th place, about 10 mins behind Cobus and Andrew Porter. First section was hot and humid in the valley, even though it was now 4pm and I kept it conservative up the 3rd big climb of the day. Towards the top, close to CP5 I got in sight of Andrew and Cobus. I felt good, so increased the pace, passing Andrew. Cobus however was also bolting for home and I couldn't close any more of a gap. After CP5 it got dark and our speed dropped drastically to near walking pace on the technical sections. I probably should have taken my Petzl Nao here instead of the Tikka for stronger lighting. Passed the Maltese Cross in the dark. I got to spot Cobus' headlamp once or twice and realised he was pulling away. I took the final few kms easy, just enough to stay out of sight of Andrew.

CP1 - to Driehoek : 2h21 for 14.1km
CP2 - to Sleeppad Hut: 1h53 for 11.6km
CP3 - to Middelberg Hut: 2h12 for +/- 15.6km
CP4 - to Algeria: 2h56 for 13.7km
CP5 - to Sneeuberg Hut: 4h03 for 17.2km
Finish - to Sandrif: 3h05 for 15.0km

Quite happy with my run. I was in conservative mode for most of it, only pushing the pace for the section into and out of CP5. This worked well and I didn't have any big blows from the heat or from bad pacing.

C • well done 2

That lovely river water........

C • of which you spoke so fondly. 1

Kinetic Full Moon race just outside Heidelberg, GP. Team Cyanosis with Mac, Hilary and Nathan.

Midday start. Overcast and extremely windy, with a good 40kph+ wind from the NE.

Started on foot. About 8 OPs in any order. We cleaned up the S side first after seeing the hordes trying to get over a locked game-fence gate into the N side just after the start. Gate still locked when we came back for the 2nd half and we jumped it, but it was finally open on our return into transition.

No problems, running most of the way with Gimlet eyes (Piers & Co) and Park Rangers. Arrived back in transition 3 mins behind Sugar Monsters (Rob, Alex, Retief, Janneke) and PS Aramex (Alec, Malcolm, Cobus).

Fast transitions this race. Didn't change any clothing, only shoes. Left 3 mins behind in 3rd.

Fast cycle to the Blesbokspruit. Would have been faster had we not been going directly into a headwind for most of it. Lot's of team work done to maintain a high speed. We caught Aramex after a few kms as they fixed their first of many mechanicals. We were also closing the gap to Sugar Monsters before I got a rear puncture just before CP3. First bomb didn't work, so plugged it and bombed again. Gap went from 1.5 back to 3 mins and then stayed the same until transition.

Sugar Monsters were no longer in sight when we arrived in transition, having probably taken less than 2 mins. We were a bit slower as we changed out of our cycling shoes into Salomons, as we were expecting a rocky river with a few bony portages.

Put into the Blesbokspruit just below a sewage farm. Lovely. Pushed hard and portaged over the shallows well, catching Sugar Monsters about 5-6km in. Took out at Heidelberg and got into transition just before them.

Have paddled this section before in a canoe race about 6 years ago in the wet season. It was tough going then and horrible now.

Got out of transition about 2-3 minutes ahead of Sugar Monsters.

First section was on a tar road with the crosswind, the gap slowly closing down to about 1.5 mins. We then turned south along district dirt roads and averaged speeds in excess of 40kph with the tail wind. Gap started growing significantly on this section.

Towards the end, we took a route choice that kept us on tar and dirt for an extra 2kms whilst Sugar Monsters took some shortcuts on farm tracks. They had the better route and closed the gap down from about 5 to 3 minutes.

Another quick transition, Sugar Monsters leaving 2 mins behind us.

Mountain trekking in an extension of the Suikerbosrand. We pushed hard with the last few minutes of daylight, bagging 4 of the 5 CPs just as it got dark. We immediately started opening a gap out of transition on Sugar Monsters and by dark it must have been about 15 minutes. We didn't take the best route choices back to transition from the 5th CP, but probably didn't loose any time. Got back with a 33 min lead.

Final transition, pushing to get out of sight as we didn't know the exact time gap.

The last cycle to the finish. Firstly with the wind through farmland and even a bit of off-track cycling. Then crosswind before a final long pull back into a headwind on a tar road. We declined one final possible shortcut to take off about 2km as we didn't want to throw our bikes over 2 or 3 game fences.

Finished in a time of 9h19, about 31 minutes ahead of Sugar Monsters who pushed us hard the whole way. We were hoping they would slow down a lot sooner than the final trek. Great to have some tough competition. :-)

Bike stats:
Tm 4:33:57
Dst 87.3
Av 19.1
Mx 46.2

Really struggling since the weekend with tiredness.

Cycled out on a short easy ride. Very disinterested to start, but felt a bit better by the end. Out around Chartwell.

Av 17.3 Mx 42.8

SA Champs Relay

Ran for ROC 1st team with Michele on Leg 1 and Eugene on Leg 2. Michele had a good start, coming home 1st, but had a shorter gaffling than WITSOC lying in 2nd. Eugene opened the gap to WITSOC and RACO setting me off about 3-4 mins ahead.

I went out at a strong steady pace, making sure I hit all the controls and checking codes. I knew I'd need to go fast, but pace myself as Michael / WITSOC would have a shorter leg by about 200-300m. Got a split time on Michael about 1/2 way round the course at a loop crossing in the forest where I estimated about 2 mins. Couldn't see Tim / RACO, but assumed they were still 3rd. Hadn't known the gap till then, but felt that I could pull this off if I had a good clean race to the finish.

Last few controls were a bit tricky between urban buildings, but I think I got all the correct route choices and hit them all spot on. Small 2 second hesitation into #23 where I almost turned in too early. Saw the team celebrations starting on the way to the last control, so I could ease off the pace and enjoy the victory.

First time ROC has won the Relay in 11 years and it's been 13 years since I last won it, racing for WITSOC, also with Michele and Eugene. As a result, Michele got a triple gold again, last done in 2000.

SA Champs Long Distance (although not that long)

Had a good fast start, but it didn't last. First mistake at #6 where I lost contact with the map when contouring and didn't climb fast enough. Instead of aiming off to the path and running straight in, I passed under the control, realising my mistake when I saw the fence. Then better, but I started tiring quickly on the hill up to 14 and 15. By #20 I was hypoglycemic. Struggled up the next hill to #24 and 25. Recovered a bit towards the end.

So only 1 mistake, but body felt very bad. Probably didn't have enough to eat at breakfast and I ran out of energy.

Finished 5th behind Tim, Brad, Brian, Michael. 10 min to Tim but only 2 mins to Brian and Mike.

M21E - Splits

Event: South African Orienteering Champs
 

SA Champs Middle Distance

Good start to the race. Had a brief route choice wobble to #1 as I worked out that the green wasn't that green. Went low route to #4, but maybe upper was faster. Suffered up the climb to #5 but recovered on the other side. #13 was my first wobble when I started slowing down too early and got drawn into another nearby control. Big problem at #19 where the control was hidden under a bush; lost just over 1 min. Eugene recaught me here (-4 min) after I had passed him unknowingly at #17. He pushed me hard up the hill through the last few controls.

Finished 4th behind Brad, Mike and Brian. 6 min to Brad and 1.5 to Brian, but am slightly disappointed that I wasn't closer.

M21A - Splits

Rode out to Malboro to collect my car from service. Needed to take evasive action in the traffic twice. A good reminder why I try not to ride in Joburg. :(

Av 22.6 Mx 62.5

Dropped off my car for service and then rode back the long way. From Malboro, played with the rush hour traffic up through Sandton, Rosebank, Zoo Lake, Emmarentia and then down the spruit till Bryanston. Some bridge upgrades and new underpasses mean there are no more road crossings after Tana road.

Av 19.7 Mx 43.0

Kinetic night trail race at Randpark Golf Course. New route from previous races and the Rand Park course is currently being renovated, so a lot move uneven than usual. They came a bit short on distance.

Might have got close to a top 10.