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Training Log Archive: nmulder

In the 31 days ending Oct 31, 2021:

	activity	#	time	miles		km		+m
	Mountain Biking	7	13:42:45	210.96	(15.4/h)	339.5	(24.8/h)	3932
	Adventure Racing	6	11:32:18	63.47		102.14		2763
	Trail Running	5	5:49:39	33.35	(10:29)	53.68	(6:31)	890
	Orienteering	4	4:49:09	24.06	(12:01)	38.71	(7:28)	691	30 /	35c	85%
	Gym	3	3:00:00
	Road Running	5	2:57:59	15.71	(11:20)	25.28	(7:02)	350
	Total	29	41:51:50	347.54		559.31		8626	30 /	35c	85%
	[1-5]	29	41:23:43
averages - weight:82.3kg

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Sunday Oct 31, 2021 #

8 AM

Orienteering race (Walker Fruitfrm Arboretum) 1:15:36 12.15 km (6:13 / km) +212m 5:43 / km
ahr:153 max:171 shoes: Inov-8 X-Talon 212 Blue

Walker Fruit Farm Arboretum 1:10'000 5m
Gauteng Champs Long - M21E
10.4km 225m 28c

Used the SE part of the Arboretum map today with more bush and grassland with light rocky ground underneath.

Had a technical start before a few running legs, but then the high number of controls made it more technical than the Middle event, and we had less path running. Only a few minor mistakes, where I was slightly off line to #6, 7, 12, costing me only a few secs each. Caught myself going too far right on #9 early, as relocation would have been hard in the mixed wattle area. Went round 15-16 on the path instead of straight, costing about 15s. Went around to the south as well on 26-27, but it was a good conservative call as a straighter option might have gone badly wrong.

Although I was slower today and the Middle, the distance obviously helped and I finished 1st, about 15 min ahead of Garry M and then Nico.

M21E - Splits

Saturday Oct 30, 2021 #

11 AM

Orienteering race (Walker Fruitfrm Arboretum) 31:43 5.81 km (5:28 / km) +66m 5:10 / km
ahr:160 max:173 spiked:13/14c shoes: Inov-8 X-Talon 212 Blue

Walker Fruit Farm Arboretum 1:10'000 5m
Gauteng Champs Middle - M21E
5.1km 90m 14c

Nice new area near Walkerville, S of Joburg. Quite a find with a mix of wattle plantations, bush and grassland. Middle courses made more use of the wattle areas and the nav was relatively simple.

Struggled to get into the vegetation interprestation on the map, particularly running 1-2, but felt comfortable after that. I made no mistakes apart from a route choice error 5-6 (went too straight line through the wattle blocks rather than running around) and lost 1m to Garry M, who then beat me by 1m overall. Few technical controls on the way into the finish, but couldn't pull the time back.

So finished with a 2nd place.

M21E - Splits

Friday Oct 29, 2021 #

7 AM

Road Running (Cedar Lakes) 30:19 4.87 km (6:14 / km) +72m 5:48 / km
ahr:119 max:139 shoes: Salomon Sense Ride4 #1 Blue

Easy run around Cedar Lakes before GOC Champs this weekend.

Thursday Oct 28, 2021 #

6 AM

Mountain Biking (Cradle) 2:36:52 67.9 km (26.0 kph) +710m
ahr:124 max:172 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out via Lanseria to Caves, then back via Elandsdrift, with an out-and-back detour to Muldersdrift.

Wednesday Oct 27, 2021 #

5 PM

Road Running (Ferndale) 25:56 5.02 km (5:10 / km) +64m 4:51 / km
ahr:135 max:153 shoes: Asics DynaFlyte Grey/Lime

Easy time trial, body feeling sore.

Tuesday Oct 26, 2021 #

3 PM

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

Monday Oct 25, 2021 #

6 AM

Mountain Biking (Cradle) 1:31:47 28.77 km (18.8 kph) +361m
ahr:114 max:144 shoes: Specialized Epic FSR Mthn 2014

The Cradle MTB track from Valverde.

Sunday Oct 24, 2021 #

6 AM

Trail Running (Kings Kloof) 3:05:29 27.03 km (6:52 / km) +562m 6:13 / km
ahr:130 max:157 shoes: Salomon Sense Ride4 #1 Blue

Full red route at Kingskloof.

Saturday Oct 23, 2021 #

8 AM

Trail Running (Lanseria) 22:51 4.85 km (4:43 / km) +55m 4:27 / km
ahr:164 max:181 shoes: Salomon Sense Ride4 #1 Blue

Lanseria Parkrun. A few small route changes near the start and finish.

123/97

Mountain Biking (Cradle) 2:33:03 58.98 km (23.1 kph) +626m
ahr:121 max:161 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out via Refilwe bridge to Caves, back via Sunset Dr.

Friday Oct 22, 2021 #

5 PM

Trail Running (Cedar Lakes) 30:08 4.79 km (6:18 / km) +47m 6:00 / km
ahr:126 max:140 shoes: Salomon Sense Ride4 #1 Blue

Convoluted loop around the estate.

Thursday Oct 21, 2021 #

3 PM

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

Wednesday Oct 20, 2021 #

6 AM

Mountain Biking (Cradle) 1:23:30 37.93 km (27.3 kph) +495m
ahr:123 max:157 shoes: Specialized Epic FSR Mthn 2014

Cradle loop from Sprockets. Out via Lanseria and back via Elandsdrift. Tried to push as hard as the week before, but slightly stronger N wind slowed me down a few minutes.

Tuesday Oct 19, 2021 #

6 AM

Trail Running (Cedar Lakes) 48:18 7.4 km (6:31 / km) +103m 6:06 / km
ahr:129 max:150 shoes: Salomon Sense Ride4 #1 Blue

Convoluted loop of the estate.

Monday Oct 18, 2021 #

6 AM

Trail Running (Cradle Moon) 1:02:53 9.6 km (6:33 / km) +124m 6:09 / km
ahr:123 max:147 shoes: Salomon Sense Ride4 #1 Blue

Running at Cradle Moon, mostly following the hiking trail with a few additional detours for distance.

Sunday Oct 17, 2021 #

6 AM

Mountain Biking (Cradle) 2:47:03 69.87 km (25.1 kph) +764m
ahr:120 max:157 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out to Caves and back with a loop of Oak Tree junction and Danielsrust.

Saturday Oct 16, 2021 #

7 AM

Orienteering (Kloofendal) 1:20:06 4.85 km (16:30 / km) +170m 14:02 / km
ahr:97 max:130 shoes: Salomon Sense Ride4 #1 Blue

Putting out controls for a joint ROC / Friends of Kloofendal open event. Went very well, about 44 attendees, of which only about 6 had done O' before.

Friday Oct 15, 2021 #

7 AM

Mountain Biking (Cradle) 1:20:50 37.98 km (28.2 kph) +493m
ahr:138 max:174 shoes: Specialized Epic FSR Mthn 2014

From Sprockets out on the Cradle, anti-clockwise. Out via Lanseria, bank Elandsdrift. Good high speed session.

Wednesday Oct 13, 2021 #

5 PM

Road Running (Ferndale) 23:04 5.02 km (4:36 / km) +65m 4:19 / km
ahr:156 max:175 shoes: Asics DynaFlyte Grey/Lime

Handicap Time Trial. Slower people off first based on their expected finish time. Although I ran 30s faster than I stated I would, I didn't catch anyone, so everyone was running even faster! Good sports psychology experiment.

Sunday Oct 10, 2021 #

8 AM

Orienteering (Modderfontein Reserve) 1:41:44 15.9 km (6:24 / km) +242m 5:57 / km
ahr:158 max:175 spiked:17/21c weight:82.3kg shoes: Inov-8 X-Talon 212 Blue

Long-O Champs at Modderfontein Reserve
1:10'000
Brown, 13.2 km, 335m

Massive A3 map on non-waterproof paper (maybe should have been 1:15?). Had to take special care with folding it, but still lost some detail at the creases. A few competitors had issues with torn maps, etc. Southern regions had been nicely burnt for the first half, but sections of the final loop to the north were quite grotty.

Long leg out of the start gave a chance to get into the scale and map. No issues early on, just felt sluggish. Lost a little bit of time to #8 where I crossed the forest belt a bit too far to the right and had to come back left when back in the open. Then some very easy nav through 9,10 and 11 before a 2.5km long leg to #13. Went on the fairly straight route choice, but undergrowth on map extremely unreliable. Some dark greens were 100% runnable and you could get very (un)lucky and find some fields mowed, whilst others were 1m deep in weeds.

In general, they could have selected some more difficult control sites for some controls. Mix of leg lengths was quite fun. Something was very wrong with the map at #14 and it cost me 3 mins. Then a slog back to a very visible #15 which we'd seen running past 10 mins earlier.

#16 onwards was the grotty section. I tried to stay in the open as much as possible. Map unreliable here with new tracks and paths. Was a bit too far left on #19. Then we also a horrible double river crossing to get to #20 and back. Got lucky by finding a new path up the hill back to #21 that must have given me a couple minutes advantage on the split.

Overall managed to win with about 20 mins ahead of Nico. Garry M stepped down to Blue at the last minute, otherwise it might have been an interesting battle with his speed.

Open Men - Splits

Saturday Oct 9, 2021 #

7 AM

Mountain Biking (Cradle) 1:29:40 38.06 km (25.5 kph) +483m
ahr:125 max:160 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out via Elandsdrift, Cradle loop clockwise, back via Lanseria.

Friday Oct 8, 2021 #

5 PM

Road Running (Cedar Lakes Estate) 30:05 4.65 km (6:28 / km) +73m 6:00 / km
ahr:123 max:143 shoes: Asics DynaFlyte Grey/Lime

Running around the estate with Steph and Daniel in the pram. (Only Daniel in the pram).

Wednesday Oct 6, 2021 #

5 PM

Road Running (Ferndale) 25:35 5.01 km (5:07 / km) +77m 4:45 / km
ahr:147 max:174 shoes: Asics DynaFlyte Grey/Lime

Road Running warm up/down 43:00 [2] 0.71 km (1:00:34 / km)
shoes: Asics DynaFlyte Grey/Lime

Tuesday Oct 5, 2021 #

3 PM

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

Saturday Oct 2, 2021 #

4 AM

Adventure Racing race (Transkei Tuff AR) 1 [0]
ahr:99 max:166

Transkei Tuff adventure race from Hole-in-the-Wall / Coffee Bay with Team Cyanosis (Mac, Darren and Tracey)

Adventure Racing race (MTB) 1:43:27 [5] 24.74 km (4:11 / km) +686m 3:40 / km
shoes: Specialized Epic FSR Mthn 2014

Leg 1 was a MTB leg from Coffee Bay to Hole-in-the-Wall. First we had to assemble glass bead wristbands, then put them on before setting off.

Somehow we were first out of the start area with Songlines not visible behind us. Steep uphills to begin with and we went quite fast, but Songlines soon came up behind. Some technical nav in the dark, but Bruce the race director had a habit of parking right beside each important turn-off so he could watch the time trial race, so no advantage to us. About 1/2 way along the leg we missed seeing a CP in a tree and had to backtrack a short bit. Songlines saw it and hit the hammer downhill all the way to Hole-in-the-Wall. Got in a couple of minutes behind them.

6 AM

Adventure Racing race (Transition) 2:35 [0]

Very quick transition, no map drawing needed.

Adventure Racing race (Trekking) 2:48:58 [4] 15.46 km (10:56 / km) +581m 9:12 / km
shoes: Salomon S-Lab Amphib2 Blue

Left on foot and got to the first up-river kloof. Had to stay in the water the whole way, which due to the recent heavy rains was quite a task. Felt quite artificial as well. Songlines already out of sight. From there across the hills to the 2nd kloof and an abseil. Got to the top just as Songlines finished descending. Then a run back to the Hole and a hike up the Whale as we expected.

9 AM

Adventure Racing race (Transition) 10:46 [0]

Transition, including map plotting.

Adventure Racing race (Biking) 2:34:25 [4] 34.8 km (4:26 / km) +981m 3:53 / km
shoes: Specialized Epic FSR Mthn 2014

Longer bike leg from Hole-in-the-Wall to the far side of the Umtata river, finishing with a ferry ride to the transition on the near bank. One or two tricky sections where we were a bit too conservative with choosing the correct paths.

11 AM

Adventure Racing race (Transition) 2:58 [0]

Drop the bikes on the shore and pick up a paddle

Adventure Racing race (Kayaking) 1:22:15 [3] 10.4 km (7:55 / km)

Out and back paddle up the Umtata River to a CP. Timing on Songlines showed them about 25 min ahead, with us having a similar lead on the teams behind (Pineapple boys, Jabberwock, etc.)

1 PM

Adventure Racing race (Transition) 6:40 [0]

Back onto the bikes

Adventure Racing race (Biking) 1:17:00 [4] 10.7 km (7:12 / km) +300m 6:19 / km
shoes: Specialized Epic FSR Mthn 2014

Steep uphill away from the Mtata Ferry to start with, then some rolling climbs on the back trails back to Hole-in-the-Wall. No mistakes from Songlines on the nav, so we didn't close any gaps.

2 PM

Adventure Racing race (Transition) 2:42 [0]

Quick bike drop, map plot and out on foot.

Adventure Racing race (Trekking) 1:20:31 [3] 6.04 km (13:20 / km) +215m 11:19 / km
shoes: Salomon Sense Ride4 #1 Blue

Trekking and kloofing leg. Small loop to a small river which we had to wade down again to the coast. Once again, felt very artificial when you could comfortably be walking along the sides of the creek. Then back to Hole-in-the-Wall. Last CP to finish had a route choice, below or above coastal cliffs. With high-tide approaching, we chose above, but apparently it was doable and quicker below.

Finished 2nd place about 45 mins behind Songlines.

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