Training Log Archive: nmulder

Went out to Babbas Lodge with Nathan. A bit of rain in the last few days, but not raining on the morning. Still lots of puddles and mud, but nowhere near as bad as the Jan race.

New start point, followed immediately by a river crossing, so a bit of fun. I got out clear, but then waited up for the lead bunch to form. Seven to start with, but I quickly dropped off the back, whilst Nathan stayed with them. Got caught by another guy and we sort of worked together, picking up the pieces as the lead bunch blew apart.

Caught Nathan on the hill on the first lap, with the 3 of us staying together most of the way from then on. Caught more riders so that we were racing for 4,5 and 6th. I was just able to stay with the group, but didn't contribute much, just focusing on not blowing. The two of them eventually pulled away and the 2nd lap hill, but I stayed in sight and finished less than a minute down.

There was 1 course change just before the end of lap 1, taking out the loop around the fence. So about 2.5km and 5 min shorter per lap. Went through half-way at 1:10:04, more or less identical to the fastest ever (accounting for the shorter course). However, didn't blow this time on the second lap and almost matched splits (1:11:46), so a big improvement overall. Would have been a PB by about 10 mins.

Finished 6th overall and 1st Sub-vet. Won a nice Ocean Basket gift voucher. Nathan got 1st looser place (4th).

Av 25.6, Mx 43.6

TE 4.0, Epoc 173, 1856 kcal.

Results

C • Sub-vet 2

Squad training at Kloofendal. Set out the controls and then collected them after the last runner. Late notice, so only 5 participants.

Did a 1-man relay / hill interval session first. 4 intervals of 700m - 800m, 3 controls, with about 25m of climb, generally all in 1 leg. About 2 min rest between intervals. Worked very well, gave the squad some good hill work.

2nd exercise after about 5 mins rest. 1.5km or so of Map Memory. 7 controls. A few tired minds out there.

Long team ride with Mac and Nathan on a nice cool day. From Sunninghill out to Blue Hills, Rooihuiskraal and Irene. Got on the tracks next to the railway and then out to the R21 and the farms beyond it before getting to Arrie's General Dealer near Bapsfontein. Stopped at the R21 Wimpy before coming home via Olifantsfontein and Midrand. Nice fun ride.

Av 22.1, Mx 60.8

TE 1.9, Epoc 22, 1805 kcal.

Mmm. Looks like this log got lost in the big crash...

Short easy run around Sunninghill to loosen up.

TE 1.0, Epoc 0, 53 kcal.

Ride around Sunninghill and Allandale.

Av 20.1, Mx 53.

TE 1.5, Epoc 12, 370 kcal.

Paddled with Nathan. New PB for the time trial, about 9 secs faster than my previous one with Mac. Had a fair start and found ourselves in bunch #2, with 5 other boats. All boats worked well together. Almost got dropped on lap 5, but got back on until the end sprint.

A very tough course from Noordheuvel Hoerskool. Tougher than all the other 10s & 15s in the area, with giant rollercoaster stuff the full distance. Lots of local school kids, all incredibly fast. Passed about 10 junior girls in the last 4km, and still many more ahead.

4.14
4.54
4.13
4.26
5.00 - 22.50
4.21
4.39
3.54
9.44 - 22.41

Nice negative splits. Paced myself well on 1st half. Ran this race 3 year ago, 53:33, so took 8 mins off... 8-)


TE 3.9, Epoc 156, 446 kcal.

Lot of exploring out beyond Beaulieu.

Av 20.0 Mx 62.7
TE 2.0, Epoc 25, 711 kcal.

Good bunch at the front this evening, including Nathan. I managed to keep in contact with him and drop the rest on the hill so that we finished 1 & 2. Nicely paced for the first few kms, then speeded up. Only 7 secs off my PB.

1 - 4.15
2 - 3.45
3 - 4.14
4 - 3.40

TE 3.0, Epoc 75, 132 kcal.

Very sad, a sub-16 only gets me to TE 3 :-(

Looks like my HRmax has also decided that I'm another year older.

C • Hill split 5

Event: SA National Squad 3000m Time Trial 2
 

Paddling in the cold with Jane. Nice decent pace. Laps seem to go faster at night.

The 3000m squad time trial was postponed - waterlogged pitch. Moved to next week.