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Training Log Archive: nmulder

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  Adventure Racing1 23:28:25 154.63(9:07) 248.85(5:40) 553229 /32c90%
  Total1 23:28:25 154.63(9:07) 248.85(5:40) 553229 /32c90%

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MoTuWeThFrSaSu

Friday Mar 11, 2011 #

5 AM

Adventure Racing race (Rogaine) 1:37:02 [5] ** 15.0 km (6:28 / km) +316m 5:51 / km
ahr:157 max:176 spiked:6/7c shoes: Salomon 3D Pro khaki #12

Kinetic Double Moon 250km Adventure Race in the Bethlehem, Clarens and Fouriesburg regions of the Free State.

Raced with Nathan as Team First Ascent Cyanosis

Total race time 26h22m28s

Bike stats: Tm 9.50.28, Dst 176.54, Av 17.9, Mx 58.1

TE 4.8, 249 Epoc, 12'473 kcal.

GPS started late and then quit a few hours before the finish.

Leg 1: Rogaine run. 7 cps in any order. With 30m of dark, we went out for an easy one first, but still started searching too short. Team Salomon came with us and stayed for the full 15km. Rest of the cps went well and we maintained a good running speed.

Adventure Racing race (Kayaking) 44:48 [5] ** 5.0 km (8:58 / km)
ahr:129 spiked:4/4c

Leg 2: Rogaine kayak. 3 cps in any order. Salomon (Lightie and Kelvin) were a bit faster than us and got off the water 1 min ahead. No problems, apart from Nathan going for an unintenional swim at the portage.

Adventure Racing race (MTB) 2:58:09 [5] ** 65.0 km (2:44 / km) +1209m 2:30 / km
ahr:141 spiked:3/3c shoes: Specialized Epic Expert 2010

Leg 3: Fast MTB. Left Team Salomon for dead. We averaged a very high speed on good district roads and set up a 1hr lead.

Dst 65.74 Av 20.5 Mx 51.3

Adventure Racing race (Trekking & Abseil) 4:17:38 [5] ** 18.0 km (14:19 / km) +1587m 9:56 / km
ahr:128 spiked:5/6c shoes: Salomon 3D Pro Red/Grey #13

Leg 4: Trekking. Temperature was extremely hot once we got out of the Meiringskloof. Decided we wouldn't survive if we ran. So it became a long slog over three mountains. Abseil at the end was fun.

Adventure Racing race (MTB) 5:01:35 [5] ** 65.0 km (4:38 / km) +1394m 4:11 / km
ahr:125 spiked:3/3c shoes: Specialized Epic Expert 2010

Leg 5: MTB along the Caledon River. Some good tar to start, but then we ran the Caledon along the border of Lesotho. Same area as the Old Mill AR in 2003. No incidents this time, but one hell of a hike-a-bike over a pass at the end. 1.5 hours just going up. Got dark just over the top and 1/2 made the downhill in the light.

Dst 63.79 Av 12.5, Mx 58.6

Adventure Racing race (Trekking) 3:12:04 [5] ** 10.0 km (19:12 / km) +519m 15:15 / km
ahr:110 spiked:2/3c shoes: Salomon 3D Pro Red/Grey #13

Leg 6: Night hike. Started off with a 5h lead on the next team, Jabberwock. Hard to psuh ourselves and our transitions were slow. However, we sped up once out in the terrain. First CP went off well, but then I suffered finding the second in the mountains in the dark. Kept running short and misreading the hills, thinking I was further ahead. Thus very slow going at this stage. Got better later on, but nothing brilliant.

After finishing we stopped for a 45 min sleep. Not strictly necessary, but it would do us well for the early morning paddle. Felt good after the sleep.

Adventure Racing race (MTB) 1:54:00 [5] ** 35.85 km (3:11 / km) +303m 3:03 / km
ahr:113 spiked:2/2c shoes: Specialized Epic Expert 2010

Leg 7: another MTB flyer. The MTB legs were definitely the highlight of our race. We went hard and fast with very high av speeds. Lots of tar and district roads which suited by riding style.

Dst 35.85 Av 18.9 Mx 43.8

Adventure Racing race (Kayaking) 2:54:49 [5] ** 20.0 km (8:44 / km)
ahr:99 spiked:2/2c

Leg 8: Kayak on Saulspoort Dam outside Bethlehem. Once again a slow transition. Had a good first half to the kayak, mantaining a steady pace. However, the return trip was slower as we started feeling sleepy (4am in the morning). Got light about 30 mins before we finished the leg.

Adventure Racing race (MTB) 48:20 [5] ** 15.0 km (3:13 / km) +204m 3:01 / km
ahr:112 spiked:2/2c shoes: Specialized Epic Expert 2010

Leg 9: Final MTB to the finish. Nice an short, so we got a good pace in again. Finished with a 5.5h lead over the next team. Not much of a competitive race for us since we were also in an unofficial category, but very good training anyway.

Monday Mar 7, 2011 #

Event: Gauteng Schools League Final - Walter Sisulu Botanical Gardens
 

Note
(rest day)

Legs are urgh.

Still did some work putting out and collecting controls for the Schools Final.

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