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Training Log Archive: nmulder

In the 31 days ending Oct 31, 2018:

activity	#	time	miles		km		+m
Mountain Biking	9	22:19:25	286.07	(12.8/h)	460.38	(20.6/h)	5070
Adventure Racing	4	12:41:23	67.67		108.9		2316
Gym	4	4:00:00
Road Running	7	3:03:47	23.98	(7:40)	38.6	(4:46)	484
Paddling	3	2:14:54	12.43	(10:51)	20.0	(6:45)
Trail Running	3	1:05:52	9.15	(7:12)	14.72	(4:28)	276
Orienteering	1	38:06	4.16	(9:09)	6.7	(5:41)	30
Total	31	46:03:27	403.46		649.3		8176
[1-5]	31	45:47:57

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Wednesday Oct 31, 2018 #

1 PM

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

6 PM

Road Running (Saints) 23:15 [5] 5.0 km (4:39 / km) +82m 4:18 / km
ahr:170 shoes: Asics DynaFlyte Grey/Lime

Ran with Chris Fuller, so tough one.

Road Running warm up/down 4:00 [3] 0.6 km (6:40 / km)
shoes: Asics DynaFlyte Grey/Lime

Tuesday Oct 30, 2018 #

5 PM

Paddling (Emmarentia ) 32:30 [3] 5.0 km (6:30 / km)
ahr:131 max:175 shoes: K1 (CS Maxi)

5 laps. First training where the ribs / diaphragm haven’t hurt.

Saturday Oct 27, 2018 #

11 AM

Adventure Racing race (Trekking) 3:00 [5] * 0.5 km (6:00 / km)
shoes: Salomon Sense Pro 3 Blue

Kinetic Full Moon at Qwantani Resort, Sterkfontein Dam, Free State

Team Cyanosis with Mac, Lance Kime and Jackie Moore

108km race, the final of the A1 series. We had to finish 1st or 2nd to win the series, but tough competition from Jabberwock, Red Ants and Neverest Key Health.

Started with a sprint down to the boats on the shore. Very hot conditions around 30'C.

Adventure Racing race (Paddling) 29:00 [4] * 4.0 km (7:15 / km)

Paddled with Lance. Got a poor start but caught up the gap on 2nd bunch. Mac and Jax missed it however, so we dawdled on the back waiting for them to come through with Andrew King's team. Leading pair were Rory Scheffer and Andrew Houston with Neverest, Red Ants and Jabberwock all up there.

12 PM

Adventure Racing race (Trekking) 48:00 [4] ** 7.0 km (6:51 / km) +150m 6:12 / km
shoes: Salomon Sense Pro 3 Blue

2 CPs on a peninsula, in any order. We went the other way from the top teams. Seemed to be okay, but getting back to the boats they had opened at least a 5 min gap on the run on us.

Adventure Racing race (Paddling) 54:00 [4] * 7.0 km (7:43 / km)

Hooked the 2 boats together and started chasing down the teams ahead. We just missed catching Rory/Housty and Neverest in the lead by the end, and got Red Ants / Jabberwock about 1.5km from the end of the leg. So great paddling.

1 PM

Adventure Racing race (Transition) 8:00 [0]

I had to plot CPs in transition, but still very quick. Finished the maps before the rest of the team was ready. Lance had to do a SUP leg during this transition. He left in 3rd and came back 1st, but Neverest were first out of transition, with us leaving in 2nd about 2 mins later.

Adventure Racing race (MTB) 3:06:30 [4] * 62.4 km (2:59 / km) +1140m 2:44 / km
shoes: Specialized Epic FSR Mthn 2014

Technically easy MTB stage, essentially riding 3 sides of a square. Lots of undulating to start and then some open dirt roads before mild climbs back towards the Berg. The heat was the only thing that made the ride difficult. We kept Neverest within 3 mins for the first 1/2 of the stage, but then they started pulling away when they seemed to speed up at the same time that we slowed a bit. No sight of teams behind us most of the way. Mac took a bit of strain towards the end and Jax looked tired as well.

Av 20.0
Mx 58.0

4 PM

Adventure Racing race (Transition) 7:30 [0]

Got into transition as Neverest were leaving. Had a quick one, which included plotting again. Got out in 7.5 mins which was excellent, about 5 mins faster than the other teams. So only 7.5 mins behind Neverest and we saw Jabberwock approaching as we exited.

Adventure Racing race (Trekking) 7:05:23 [3] **** 28.0 km (15:12 / km) +1026m 12:50 / km
shoes: Salomon Sense Pro 4 Blue

Long trek, with a technically easy first half up a long ridge to higher altitude and Babangibone Mt at 2327m, before a more technical descent back down to Qwantani in the dark.

Started off okay, trying to keep cool in the heat, but I was blown going up the first steep climb onto the ridge. Started recovering along the spur, but the speed was low and Jabberwock could be seen catching behind us. At sunset I was getting much better but suddenly Jackie started feeling very bad. Just after dark Jabberwock cut a corner and got within 5 mins of us and promptly accelerated to pass at phenomenal speed going up the mountain. Neverest had opened up to 30 mins at this point, but we'd seen their lights struggling up the hill and knew they were in trouble. When we got to the hill itself, we needed numerous lie-downs so that Jax could try and recover, but it didn't help. The descent on the other side was a bit better, but not by much, slower than standard walking pace and still with numerous breaks. In the end she struggled all the way to the finish and wasn't able to recover. Could see in the distance that Jabberwock had closed on Neverest and later found out that they diced each other almost all the way to the finish, Jabberwock finally breaking Neverest for the win about 2km out and thus taking the Series title as well.

We kept plodding on down the hills and were soon passed by Red Ants as well. Eventually dragged ourselves over the finish line in 4th place, 2 hours down on Jabberwock, 90 mins behind Neverest and 40 mins behind Red Ants. Rory and Housty were next team in about 30 mins later.

Phenomenal form by Jabberwock in the 2nd half of the last trek to catch that much time on all the teams.

Thursday Oct 25, 2018 #

7 AM

Mountain Biking (Cradle ) 2:19:06 [4] 60.43 km (26.1 kph) +769m
ahr:123 max:158 shoes: Specialized Epic FSR Mthn 2014

Out via Lanseria. Back via Elandsdrift.

Av 26.0
Mx 63.6

Wednesday Oct 24, 2018 #

6 PM

Road Running (Saints ) 23:44 [4] 5.0 km (4:45 / km) +103m 4:18 / km
ahr:166 max:185 shoes: Asics DynaFlyte Grey/Lime

Monday Oct 22, 2018 #

5 PM

Paddling (Emmarentia ) 1:01:35 [3] 9.0 km (6:51 / km)
ahr:144 max:188 shoes: K1 (CS Maxi)

9 laps.

Sunday Oct 21, 2018 #

8 AM

Mountain Biking (Braamfontein Spruit) 2:59:13 [3] 60.83 km (20.4 kph) +1077m
ahr:111 max:167 shoes: Specialized Epic FSR Mthn 2014

Up the Spruit, Delta, Alberts and over Northcliff. Back along the roads.

Av 20.3
Mx 54.0

Saturday Oct 20, 2018 #

7 AM

Trail Running (Waterberg) 22:39 [5] 5.0 km (4:32 / km) +26m 4:25 / km
ahr:169 max:187 shoes: Salomon Sense Pro 3 Blue

A stunning Parkrun in an estate nature reserve in the Waterberg. Saw Warthog, impala, kudu and wildebeest in the run. Some sandy keep tracks but quite fast if it weren’t 200m long.

Earlier 7am start, but only 2h drive. Went through to Borakolalo afterwards.

73/55

Thursday Oct 18, 2018 #

12 PM

Mountain Biking (Lanseria) 2:02:10 [3] 38.07 km (18.7 kph)
ahr:112 max:150 shoes: Specialized Epic FSR Mthn 2014

Lanseria loop up against the fence.

Av 18.6

6 PM

Road Running (Randburg) 22:59 [4] 5.0 km (4:36 / km) +36m 4:26 / km
ahr:164 max:187 shoes: Asics DynaFlyte Grey/Lime

Wednesday Oct 17, 2018 #

7 AM

Mountain Biking (Cradle) 3:00:25 [3] 63.79 km (21.2 kph) +870m
ahr:123 max:182 shoes: Specialized Epic FSR Mthn 2014

Cradle MTB Trail. Out via Logwood and back Elandsdrift.

Av 21.2
Mx 67.5

1 PM

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

6 PM

Road Running (Saints) 25:45 [3] 5.0 km (5:09 / km) +103m 4:40 / km
max:181 shoes: Asics DynaFlyte Grey/Lime

Very tired so only did 5k.

Tuesday Oct 16, 2018 #

4 PM

Paddling (Emmarentia ) 40:49 [3] 6.0 km (6:48 / km)
(injured) shoes: K1 (CS Maxi)

6 laps. Diaphragm is pretty uncomfortable when paddling.

6 PM

Road Running (Pirates) 39:16 [3] 8.0 km (4:55 / km) +88m 4:39 / km
ahr:162 max:177 (injured) shoes: Asics DynaFlyte Grey/Lime

Felt pretty bad on this run, particularly for the first 5k. Was sitting behind 2 guys at 6 and we ended up going an extra block and 200m. I think it’s part of the 5k route. Lesson: don’t follow, even in road running. :-(

Saturday Oct 13, 2018 #

8 AM

Trail Running (KwaThema) 21:16 [4] 4.72 km (4:30 / km) +100m 4:04 / km
ahr:164 max:184 (injured) shoes: Salomon Sense Pro 2 Blue

Ran Bulithando Parkrun in KwaThema on the East Rand. Double lap course in a local park next to a Spruit. Course is about 250m short.

Rib injury much improved.

72/54

Friday Oct 12, 2018 #

6 AM

Mountain Biking (Spruit) 4:03:24 [3] 75.99 km (18.7 kph) +944m
ahr:120 max:194 (injured) shoes: Specialized Epic FSR Mthn 2014

Bryanston, Spruit, Delta, Emmies, Alberts, loop of Northcliff hill and then back Alberts, Spruit.

Av 18.7
Mx 58.1

Thursday Oct 11, 2018 #

7 AM

Mountain Biking (Logwood) 3:00:44 [3] 55.79 km (18.5 kph) +863m
ahr:122 max:156 (injured) shoes: Specialized Epic FSR Mthn 2014

Farmall, Logwood and back

Av 18.5
Mx 64.8

6 PM

Road Running (Randburg) 22:25 [4] 5.0 km (4:29 / km) +36m 4:20 / km
ahr:174 (injured) shoes: Asics DynaFlyte Grey/Lime

First run that isn’t too painful since the injury.

Wednesday Oct 10, 2018 #

1 PM

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

Tuesday Oct 9, 2018 #

7 AM

Mountain Biking (Lanseria) 2:13:23 [3] 42.0 km (18.9 kph) +547m
ahr:109 max:156 (injured) shoes: Specialized Epic FSR Mthn 2014

Lanseria loop. New fence by Culterra that requires a detour.

Monday Oct 8, 2018 #

7 AM

Mountain Biking (Cradle) 2:00:17 [3] 47.49 km (23.7 kph)
ahr:115 max:149 (injured) shoes: Specialized Epic FSR Mthn 2014

Cradle loop and then Sterkfontein loop starting and finishing at Bidon Bistro.

Av 24.6
Mx 51.7

Sunday Oct 7, 2018 #

10 AM

Orienteering race (Le Godimo ) 38:06 [4] 6.7 km (5:41 / km) +30m 5:34 / km
ahr:166 max:174 (injured) shoes: Inov-8 X-Talon 212 Blue

Brown course at Le Godimo at 1:10’000.

Started okay but struggled with the map for the first 6 controls due to the resolution print problem. Was slightly too left to 7 (15s) and then a bit too far right of the straight line to 9. Tried to push the easier legs but ribs aren’t happy with me. They are gordible to start off with, but then settled down before getting worse again towards the end. After map flip at 15 all well except for 19 where I stopped short.

1st place with Paul +90s and Eugene just behind him. Jeremy 4th.

Brown - Splits

Saturday Oct 6, 2018 #

8 AM

Trail Running (Walkerville ) 21:57 [5] 5.0 km (4:23 / km) +150m 3:49 / km
max:187 (injured) shoes: Salomon Sense Pro 3 Blue

Nice country Parkrun to the south of Joburg. Some gentle hills at the end to slow everyone down.

71/53

Friday Oct 5, 2018 #

5 PM

Mountain Biking (Broadacres ) 40:43 [3] 15.99 km (23.6 kph)
ahr:117 max:139 (injured) shoes: Specialized Epic FSR Mthn 2014

Av 23.4

Thursday Oct 4, 2018 #

6 PM

Road Running (Randburg) 22:23 [4] 5.0 km (4:29 / km) +36m 4:19 / km
max:185 (injured) shoes: Asics DynaFlyte Grey/Lime

Probably got a broken rib, but managed.

Wednesday Oct 3, 2018 #

1 PM

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

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