Training Log Archive: nmulder

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

Orienteering race (Cradle Moon) 1:08:03 10.46 km (6:30 / km) +236m 5:51 / km
ahr:166 max:188 shoes: Inov-8 X-Talon 212 Blue

Cradle Moon bushveld series # 1
Brown course 8.3km, 205m

Second starter on the Brown course, with Garry M three minutes ahead of me. Interesting rc to first control (I went straight, but should have stayed more on the main path), but thereafter a bit boring with the nav. Made momentary hesitations with going down the wrong paths just before 4 (20s) and 5 (20s). Lost a good 3 mins at 9. I was originally off bearing to the right, and then came back along the path. Control was hung on E foot of hill rather than on top of it on S part of the boulder cluster. I didn't see it as I passed and then spent a couple of minutes searching the higher ground.

Thereafter felt a bit flat and lacking speed, but at least the nav was a bit more precise. Went S side to 11 and straightish to 12. Caught Garry finally at 11, got a small gap to 12 but then he recaught at 13. From there I was about 10-30s behind him to the finish, as he pulled away on the faster sections. I was able to use him effectively to guide me onto the best lines through the head-high weedy sections, especially near 15, 16 and 17.

I was very surprised to win. I thought a decent winning time would be 62 mins or so, but no-one managed it (everyone rusty?). I would have been happier without the 4-5 mins of mistakes I had.

Trail Running (Hartebeesport) 23:07 4.8 km (4:49 / km) +33m 4:40 / km
ahr:170 max:194 shoes: Salomon Sense Ride4 #2 Baby Bl

Road Running (Cedar Lakes) 30:26 4.9 km (6:13 / km) +78m 5:45 / km
ahr:126 max:147 shoes: Asics DynaFlyte Grey/Lime

Road Running (Cedar Lakes) 31:41 5.11 km (6:12 / km) +87m 5:43 / km
ahr:131 max:153 shoes: Asics DynaFlyte Grey/Lime

Road Running (Cedar Lakes) 32:10 5.17 km (6:14 / km) +79m 5:47 / km
ahr:130 max:152 shoes: Asics DynaFlyte Grey/Lime

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

Mountain Biking (Cradle) 2:37:59 58.56 km (22.2 kph) +765m
ahr:131 max:161 shoes: Specialized Epic FSR Mthn 2014

Trail Running (Midrand) 26:55 4.93 km (5:28 / km) +104m 4:56 / km
ahr:163 max:178 shoes: Salomon Sense Ride4 #2 Baby Bl

Road Running (Cedar Lakes) 43:16 6.86 km (6:18 / km) +96m 5:54 / km
ahr:126 max:145 shoes: Asics DynaFlyte Grey/Lime

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

Trail Running (Cedar Lakes) 30:49 4.74 km (6:30 / km) +75m 6:01 / km
ahr:126 max:142 shoes: Salomon Sense Ride4 #2 Baby Bl

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

Mountain Biking (Cradle) 2:42:51 57.17 km (21.1 kph) +546m
ahr:127 max:159 shoes: Specialized Epic FSR Mthn 2014

Trail Running (Potchefstroom) 23:58 4.96 km (4:50 / km)
ahr:160 max:180 shoes: Salomon Sense Ride4 #2 Baby Bl

Trail Running (Cedar Lakes) 32:35 5.0 km (6:31 / km) +77m 6:03 / km
ahr:134 max:150 shoes: Salomon Sense Ride4 #2 Baby Bl

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

Road Running (Cedar Lakes) 31:15 5.09 km (6:09 / km) +82m 5:41 / km
ahr:134 max:157 shoes: Asics DynaFlyte Grey/Lime

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

Mountain Biking (Cradle) 2:27:30 54.85 km (22.3 kph) +688m
ahr:119 max:149 shoes: Specialized Epic FSR Mthn 2014

Trail Running (Sasolburg) 23:09 4.91 km (4:43 / km) +21m 4:37 / km
ahr:167 max:185 shoes: Salomon Sense Ride4 #2 Baby Bl

Note

Planner of the urban series event at The Campus

Managed to map a few more levels of the car park and also got permission for the golf course, so new sections for the competitors to enjoy.

Unfortunately I didn't expect competitors to start running through the building at #163 (to get from the lower level up a flight of stairs inside the building to the upper level) and this created a bit of trouble on the results, with about 5 of the top 10 men dsq'ed. We'd gone to quite a lot of effort on control placement to ensure that there was no benefit from cheating by crossing uncrossable boundaries, but we didn't see this one coming.

Road Running (Cedar Lakes) 26:29 4.16 km (6:22 / km) +65m 5:54 / km
ahr:127 max:146 shoes: Asics DynaFlyte Grey/Lime

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

Orienteering race (Helderberg Farm) 33:17 4.66 km (7:09 / km) +142m 6:12 / km
ahr:165 max:181 shoes: Inov-8 Oroc 280 #4 (ZA)

SA Sprint Champs
Helderberg Farm outside Somerset West
M21E

Forest terrain for a sprint race, but well put together by Tim C.

I had a last start for a change. There had been some benefit from seeing people running through the arena beforehand, but some negatives as well, as it may have distracted me from looking at alternative route choices away from the arena (specifically 11-12).

Good start until I exited #4. Wanted to cut down fairly straight to the path, but got pushed far to the west. Needed to commit more to a direct line or alternatively take the E path. I also then didn't consider RC from 5-6 and just went W when top route a fraction faster.

All good until 10 where they mapped a large boulder as two separate cliffs and put the control on top. I did a full circle looking for a crack between the two... (40s). Was doing okay until here, but this and then missing the big E route choice to 12 with less climb put me off the pace.

After this, smooth but slow paced until 25 where I went for the W path option as an AP, but couldn't find the start of it. Then battled to exit, jumping ditches 3 times.

Overall felt very rusty at sprint racing and very sluggish. Happy to come away with a 2nd.

Orienteering race (Coetzenburg) 1:22:59 10.39 km (7:59 / km) +419m 6:39 / km
ahr:157 max:178 shoes: Inov-8 Oroc 280 #4 (ZA)

Western Cape Champs Long Distance
Coetzenberg Stadium
M21E course

PENOC remapped the Coetzenberg area after many years of non-use. I ran WC Champs here back when I was M12!

Early start again. I got off to a bad start with #1, ending up below the control in the gully and hacking back up to get it. Then hacking down the valley to #2. I eventually bailed out the side, a steep climb to the gully edge which was more runnable.

I didn't see the around route on the eastern road to #3, but don't think I lost time going centre. I think I got the best RC to #4, but should have executed it better, dropping to the lower road quicker and earlier. Then okay for a few controls, but splits showed I was constantly loosing time due to a lack of running pace.

Missed the correct path to #11 and must have lost >30s. Exiting #19, I saw Eugene approaching the control, having started 8+ mins behind. He pulled away quickly after 21. Exiting 22 I made a mistake by going right of the dam, Eugene having gone left. Big surprise though when I punched ahead of him as he messed up the final approach into the control (his only mistake of the day).

Finished 3rd overall, behind Martin K as well. Lots of path running today, which didn't help given my poor running level at the moment. At least the right heel isn't too painful and continues to improve at the moment. Plantar Fasciitis inflammation is almost all gone, so it's just Baxter nerve damage that needs to heal.