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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  Mountain Biking13 28:45:32 434.45(15.1/h) 699.18(24.3/h) 7320
  Gym9 9:00:00
  Trail Running4 6:35:12 36.62(10:48) 58.93(6:42) 1164
  Road Running3 2:03:32 14.16(8:44) 22.78(5:25) 303
  Orienteering4 1:54:03 10.4(10:58) 16.74(6:49) 14555 /63c87%
  Total33 48:18:19 495.63 797.63 893355 /63c87%
averages - weight:82kg

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Wednesday Mar 31, 2021 #

6 AM

Mountain Biking (Cradle) 2:26:01 intensity: (56:31 @1) + (1:21:42 @2) + (7:48 @3) 57.72 km (23.7 kph) +587m
ahr:110 max:134 shoes: Specialized Epic FSR Mthn 2014

Slow easy ride from Valverde. Out via Sunset Rd for a change to Muldersdrift, then Caves and back.

Tuesday Mar 30, 2021 #

6 AM

Mountain Biking (Cradle) 1:41:17 intensity: (19:17 @1) + (54:55 @2) + (22:59 @3) + (4:06 @4) 45.55 km (27.0 kph) +432m
ahr:117 max:152 shoes: Specialized Epic FSR Mthn 2014

Cradle loop clockwise from Valverde, with out and back to Caves as well.

Monday Mar 29, 2021 #

10 AM

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

Sunday Mar 28, 2021 #

6 AM

Mountain Biking (Cradle) 3:00:02 intensity: (12:58 @1) + (1:42:34 @2) + (55:59 @3) + (8:31 @4) 70.38 km (23.5 kph) +616m
ahr:121 max:151 shoes: Specialized Epic FSR Mthn 2014

From Valverde. Out on Cradle road, Caves and N14 to Tarlton, then back via Malmani and Bidon. Strong SE headwind on the way back that turned to NE after Bidon.

Saturday Mar 27, 2021 #

9 AM

Mountain Biking (Cradle) 4:15:30 intensity: (23:58 @1) + (1:48:09 @2) + (1:56:31 @3) + (6:52 @4) 92.9 km (21.8 kph) +825m
ahr:123 max:150 weight:80.3kg shoes: Specialized Epic FSR Mthn 2014

Long ride from Valverde, with a strong wind from SW.

Went out and back on Cradle road , Greensleeves to Maloney's Eye and back along the railway line. Bumped into Birgitte again on the way. Also got a puncture outside Nirox on the way out. Haven't had to fix one in 5 or so years, so took me a while.

Friday Mar 26, 2021 #

3 PM

Mountain Biking (Cradle) 2:12:18 intensity: (10:13 @1) + (1:02:48 @2) + (43:46 @3) + (15:31 @4) 59.01 km (26.8 kph) +585m
ahr:124 max:158 weight:82.2kg shoes: Specialized Epic FSR Mthn 2014

Cradle roads from Valverde.

Out clockwise, with out and back to Muldersdrift and then along Caves road. Pushed hard in sections and got new PBs on the Muldersdrift section and Cradle road from Nirox back to Valverde. Decent wind from the SW helped.

Thursday Mar 25, 2021 #

10 AM

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

Wednesday Mar 24, 2021 #

5 PM

Road Running (Ferndale) 25:43 intensity: (32 @1) + (4:45 @2) + (15:33 @3) + (4:53 @4) 5.02 km (5:08 / km) +65m 4:49 / km
ahr:131 max:151 shoes: Asics DynaFlyte Grey/Lime

Testing the calf muscle again at the TT. Still not great.

Tuesday Mar 23, 2021 #

10 AM

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

Monday Mar 22, 2021 #

3 PM

Mountain Biking (Cradle) 1:11:23 intensity: (6:16 @1) + (30:11 @2) + (29:32 @3) + (5:24 @4) 32.27 km (27.1 kph) +434m
ahr:124 max:153 shoes: Specialized Epic FSR Mthn 2014

Lots of rain around on the day, but headed out to the Cradle hoping to catch a dry spell. Rode from Valverde on the Cradle road, just missing a storm over Gnu Valley area. Turned round at Nirox Circle with some another massive storms in front of me and raced it back to Valverde.

Felt super strong and had my fastest ever splits on the way back according to Strava. Had a brief sprinkling of rain just before I got back to the car, but I mostly stayed dry.

Sunday Mar 21, 2021 #

6 AM

Trail Running (Klipriviersberg) 1:23:11 intensity: (3:36 @1) + (33:15 @2) + (26:12 @3) + (17:16 @4) + (2:52 @5) 10.69 km (7:47 / km) +320m 6:46 / km
ahr:129 max:174 shoes: Salomon Sense Pro3 Blue/Orange

Ran at Klipriviersberg Reserve again with Mark. Had planned on doing the standard 14km loop. Felt great going up the first hill, but calf started nagging me on the downhill back to the river. Decided to call it a day and just run the flatter stuff back to the car.

Saturday Mar 20, 2021 #

6 AM

Mountain Biking (Cradle) 2:42:39 [3] 68.14 km (25.1 kph) +889m
ahr:116 max:149 weight:82.4kg shoes: Specialized Epic FSR Mthn 2014

Cradle loop ride from Witkoppen. Out via Farmall and Lions Pride, then Lanseria. Anticlockwise around the loop, with an out and back to Kromdraai Cafe. Back via Elandsdrift. Lots of cyclists, including Brigitte going the other way and MC.

Friday Mar 19, 2021 #

8 AM

Mountain Biking (Chartwell) 1:02:02 [2] 21.95 km (21.2 kph) +305m
ahr:118 max:148 shoes: Specialized Epic FSR Mthn 2014

Chartwell and Farmall areas.
7 PM

Orienteering (Kyalami Country Club) 24:10 [3] 4.76 km (5:05 / km) +48m 4:50 / km
ahr:161 max:173 spiked:12/17c shoes: Inov-8 X-Talon 212 Blue

Urban Series #5 at Kyalami Golf Course
1:5'000 and 2m contours

Early start and felt a bit rushed. Still wearing a mask when I started so got distracted to #1, aiming too far left by about 20' and having to track back to the right. Lost about 30s here. Still not into the map on the way to #2, and ran above the embarkment rather than contouring, so another 10s lost. A longer leg to 3 gave me time to settle down. I finally started reading the map better and got into a rhythm after 6.

All smooth then until #13, where I think the control was too high up the slope (or the slower vegetation should have been mapped to lower down). Lost about 10-15s here as I found the control on the 2nd attempt from the back yellow strip. Thereafter trying to pick up the pace a bit. Got caught for a short time in heavy veg leaving #15 until I came back to the path (10s).

So about 1 min of mistakes. I finished 2nd about 90s behind Ryno. Matthew was 3rd about 2 mins behind, with Garry lower down for a change in 6th.

No problems at all with the calf.

MEN - Splits

Thursday Mar 18, 2021 #

10 AM

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

Wednesday Mar 17, 2021 #

3 PM

Mountain Biking (Cradle ) 2:27:59 [3] 60.66 km (24.6 kph) +608m
ahr:123 max:160 weight:83kg shoes: Specialized Epic FSR Mthn 2014

Pushed it a bit on a Cradle ride. from Valverde, cradle anti clockwise then Caves road and a loop of the far chicken farms. Back via Bidon. Cool and slightly windy conditions from the south.

Tuesday Mar 16, 2021 #

7 AM

Mountain Biking (Cradle) 2:09:02 [3] 53.04 km (24.7 kph) +603m
ahr:120 max:152 shoes: Specialized Epic FSR Mthn 2014

Cradle riding again, clockwise on main loop with out and back to Danielsrust and anti-clockwise on Caves loop.

Finishing on the Cradle road got hauled in by a very fit but ragged looking 62-year old riding out of Harties on his mtb. :-O

Monday Mar 15, 2021 #

10 AM

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

Sunday Mar 14, 2021 #

11 AM

Orienteering (The Campus) 20:05 [5] 3.92 km (5:08 / km) +47m 4:50 / km
ahr:153 max:175 spiked:27/30c shoes: Salomon 3D S-Lab Red #4

The Campus - Urban Series # 4
1:2'500, 2.5m contours

Last starter on the Mens course. Very fast to start with and had to recover a bit after 4 controls. Probably took a wrong route choice 5-6 by going above the field rather than the slightly longer walkway as it was difficult running along the grandstand edge (5-10s?).

10-11 I think I took the better route by then following the walkway rather than cutting close to the field. 12-13 I went left of the oval, but Ryno and others went right, which is probably a bit shorter. I think I got pulled by Ian B going left just ahead of me (5-10s?).

In the underground basement, my eyes struggled to adapt (spots) when I did 21, 22 and 23. I lost time on 22 not being able to see it, even though I was standing just 2m to the left. (5-10s?). No other problems from there on in.

2nd place, about 3 mins behind Ryno and 4s ahead of Garry (reversing the 5s loss to him at De Vos!). Happy with the position, but wanted to probably be another 30-60s faster on this type of course. Calf injury was there, but not a major hindrance.

Enjoyed the run, lots of route choice decisions and some nice map reading given it's an area we know quite well already.

Men - Splits

Saturday Mar 13, 2021 #

6 AM

Trail Running (Waterval Estate) 50:03 [3] 8.46 km (5:55 / km) +36m 5:48 / km
ahr:137 max:157 shoes: Asics DynaFlyte Grey/Lime

Club run at Waterval Estate from Marianne's house. 7km loop along the paved river trails. Nice and scenic and enjoyable cool morning.

Calf got a bit tight after 5km, so not 100s yet.

Friday Mar 12, 2021 #

6 AM

Mountain Biking (Cradle) 2:37:36 [3] 63.66 km (24.2 kph) +644m
ahr:116 max:155 shoes: Specialized Epic FSR Mthn 2014

Cradle loop anticlockwise, plus Caves our and back, plus Danielsrust, plus Avianto out and back. Knackered by the end of it.
9 PM

Orienteering (Serengeti Estate) 49:03 [1] 3.93 km (12:28 / km) +27m 12:03 / km
ahr:99 max:136 shoes: Salomon Sense Pro3 Blue/Orange

Serengeti Estate South East
1:5'000 2m contours

ROC organized a night orienteering event for Voortrekkers at Serengeti. I swept part of the course and collected controls.

Thursday Mar 11, 2021 #

10 AM

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

Calf has made a great recovery so far.

Wednesday Mar 10, 2021 #

7 AM

Mountain Biking (Cradle) 1:45:23 [4] 45.4 km (25.8 kph) +434m
ahr:117 max:149 shoes: Specialized Epic FSR Mthn 2014

From Valverde. Clockwise Cradle plus Caves out and back. Felt good and had surprisingly strong average pace.

Tuesday Mar 9, 2021 #

9 AM

Mountain Biking (Cradle) 1:14:20 [3] 28.5 km (23.0 kph) +360m
ahr:113 max:143 shoes: Specialized Epic FSR Mthn 2014

Parked at Valverde and did an anti-clockwise loop of the Cradle.

Monday Mar 8, 2021 #

10 AM

Gym 1:00:00 [3]

Calf still a bit sore, but improving after a visit to the Chiro and needling as well.

Sunday Mar 7, 2021 #

7 AM

Trail Running race (Voortrekker Monument) 1:39:32 [3] 15.68 km (6:21 / km) +365m 5:41 / km
ahr:149 max:169 shoes: Salomon Sense Pro3 Blue/Orange

Fresh Trail @ Voortrekker Monument Race

Intended to give it a good go for some speedwork and sharpness, but started feeling a niggle at about 3km that then really stiffened up at about 8km. Was just outside the top 10 here, but had to slow down and drop down the field.

Very sore on the way home afterwards.

Course was quite technical and physical, going over the hill a few times from different angles. The bush area has become extremely overgrown and is essentially useless for orienteering any longer.

Saturday Mar 6, 2021 #

7 PM

Orienteering (Randpark GC) 20:45 [5] 4.13 km (5:02 / km) +23m 4:53 / km
ahr:158 max:174 spiked:16/16c shoes: Inov-8 X-Talon 212 Blue

Randpark Golf Club
Urban Event #3
1:5’000 and 2m contours
3.8km, 60m and 16c

Started early. Good start and kept it clean all the way around. Speed dropped off a bit on the second half.

Won by a 2.5 min gap over Matthew. Lots of absentees info Ryno, Dylan, Garry and Brad, so a bit disappointing not to be able to gauge my result.

Men - Splits

Friday Mar 5, 2021 #

6 AM

Trail Running (B'sorah Farm) 2:42:26 [3] 24.1 km (6:44 / km) +444m 6:10 / km
ahr:135 max:162 shoes: Salomon Sense Pro3 Blue/Orange

Out on the reverse of the MTB trail, then up to the downhill track before viewpoint and back to the parking.

Took a tumble at 2km, badly grazed knees, hands and R hip.

Thursday Mar 4, 2021 #

10 AM

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

Wednesday Mar 3, 2021 #

5 PM

Road Running (Ferndale) 22:44 [5] 5.01 km (4:32 / km) +65m 4:16 / km
ahr:162 max:177 shoes: Asics DynaFlyte Grey/Lime

Slower start and faster finish than usual.

Tuesday Mar 2, 2021 #

5 AM

Road Running (Magaliesig) 1:15:05 [3] 12.76 km (5:53 / km) +174m 5:31 / km
ahr:128 max:151 shoes: Asics DynaFlyte Grey/Lime

Monte, Magaliesig, Lonehill and back.

Monday Mar 1, 2021 #

10 AM

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

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