Training Log Archive: nmulder

Off-road canoe triathlon from NWU campus on the Vaal. Sunny and hot conditions today.

6km paddle - 33:02 (water's edge) and 33:25 (into transition). 3km upriver and back down. Quite a few more stronger canoeists than the last race, so I had to push hard to get into a good bunch. Settled down into the 2nd group (4th, 5th, 6th) and then just maganged to sit on the tail wave for the entire distance. Got into transition 4th - quite fast, getting the hang of it now.

20km mtb - 52:07 (rolling time) Surprised that my legs felt quite good during the ride. They'd been sore at the start, but held together during the bike. Caught the top 3 going out the main gate and sprinted away. Then had to catch and pass about 20 swim triathletes and 40 duathletes who had only started 20 mins behind us. Most of the early route was single track on a rocky slope, so this was quite technical. Probably about 3 mins slower as a result. The latter part of the course was a bit more flowing with fast quad tracks through long grass. Really enjoyed it.

Tm 52.07, Dst 20.5, Av 23.6, Mx 39

6km trail run - Firstly lost 30s trying to leave transition the wrong way. Legs caught up with me from yesterday on the run. Struggled to get down to 4.40 pace. Passed a few people, but not many. Nice track along the river, with a lawnmower track on the way back.

1) 4.35
2) 4.36
3) 4.39
4) 4.40
5) 4.42
6) 4.16

Was fastest on the mtb and run, with the mtbing making the difference. 5 swimmers and 9 duathletes across the line ahead of me, with only 9 people faster than me on the bike and 12 on the run.

TE 3.8, 153 Epoc, 939 kcal.

Results

Lying 2nd in the series, but can't make the final now due to clash with orienteering... (sniff)

Got up hellishly early to drive to Lichtenburg for the Zebra Zamba. Lots of road works on the way. Very small race, less than 50 people on the start line. 11 waterpoints, so easily a 2:1 ratio for race organisers to competitors.

Very flat course with about 6km on tar in total. Had a good run at a very constant speed, running the entire race on my own. Caught one guy at 22k. Started fading over the last 2kms, so I think I got the pacing perfect. New PB, but then this was only my 2nd timed 32k. Saw some wildlife in the reserve: springbok, blesbok, wildebeest and 2 vultures that kept coming back to check on me. Also a few other exotics in the bomas near the entrance.

Some of the markers were a bit off, but distance overall okay until the last km.
1) 5.33
2) 3.15
3) 4.38
4) 4.36
5) 5.44 - 23.47
6) 3.52
7) 5.00
8) 4.50
9) 4.59
10) 4.47 - 47.18 (23.31)
11) 4.54
12) 4.53
13) 4.50
14) 4.52
15) 4.49 - 1.11.39 (24.21)
16) 4.44
17) 4.55
18) 4.46
19) 4.41
20) 4.57 - 1.35.43 (24.04)
21) 4.41
22) 4.53
23) 4.45
24) 4.48
25) 4.56 - 1.59.47 (24.04)
26) 4.49
27) 4.51
28) 5.02
29) 4.44
30) 4.43 - 2.23.58 (24.11)
31) 5.13
32) 7.56 (700m long)

TE 4.1, 179 Epoc, 1971 kcal.

C • Nice one 2

2 hours rest between the trail run and mtb.

Felt okayish on the start-line, but couldn't stay with the three riders in bunch 1. Dropped to bunch 2 and worked with 2 other guys most of the way. We had a heavy head-wind on the way out. I dropped off at about the 16k mark and got passed by one other about 7k from home.

Didn't feel great over the last 1/2 of the course, but thankfully it was with the wind. Finished 7th overall.

Av 25.7, Mx 45.9

TE 4.1, Epoc 181, 962 kcal.

5 short laps of Emmies, with sprints from tree-to-tree on each side of the dam.

Paddled K2 with Lizelle vdM. Quiet a lean to the boat tonight. Dusi season is finished, so the dam was reasonably quiet at least. It also meant that despite doing a respectable 58 mins, we were LAST!

Am I right in thinking that the home buoy has shifted about 20m and that the laps are slightly shorter?

C • LAST! 1

Houghton Golf Course. Didn't feel so good. Definitely not fresh. Otherwise a nice 2-lap course. Surprisingly I did equal splits, and got a 4.01 km.

TE 4.0, Epoc 166, 205 kcal.

Kyalami loop.

Av 21.0, Mx 64.8

Ran with Nathan.

TE 2.9, Epoc 70, 153 kcal.

Jog around the school loop after Schools O League.