Training Log Archive: nmulderIn the 7 days ending Mar 25, 2012:
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Sunday Mar 25, 2012 #
9 AM
Orienteering race (Gauteng Relays) 15:06 [5] *** 3.0 km (5:02 / km) +40m 4:43 / km
spiked:16/16c shoes: Salomon Crossmax Red #1
Gauteng Relay Champs at Cornwall Hill College (1:4'000).
Ran 2nd leg for ROC senior men's team. Eugene off first. He was a bit back of the spectator control, down quite a few positions which suggested that he had had a long gaffling. Good for us though. Handed over to me in 2nd place, just under 1 min down on Cobus for AR Club.
I went off after Brian, but never got within sight of him apart from a cross over when he was on a different gaffling. I had one that was technically easy, avoiding most of the intricate building area. Second half had a lot of road running where I expected Brian to get away, but he missed on control 11, allowing me to get within sight and close the gap. A clean run for me with no mistakes, just lacking speed.
Handed over to Alex for 3rd (longest) leg after closing the gap fractionally. Alex then chased down Jeremy, with the advantage of the short gaffling giving him the opportunity to get ahead. He then extended a 15s lead to 1min over the Cornwall hill with some strong running.
So overall 1st, with AR 2nd, TUKS 3rd and RACO 4th. Nice and competitive. Also nice to successfully defend this title.
Ran 2nd leg for ROC senior men's team. Eugene off first. He was a bit back of the spectator control, down quite a few positions which suggested that he had had a long gaffling. Good for us though. Handed over to me in 2nd place, just under 1 min down on Cobus for AR Club.
I went off after Brian, but never got within sight of him apart from a cross over when he was on a different gaffling. I had one that was technically easy, avoiding most of the intricate building area. Second half had a lot of road running where I expected Brian to get away, but he missed on control 11, allowing me to get within sight and close the gap. A clean run for me with no mistakes, just lacking speed.
Handed over to Alex for 3rd (longest) leg after closing the gap fractionally. Alex then chased down Jeremy, with the advantage of the short gaffling giving him the opportunity to get ahead. He then extended a 15s lead to 1min over the Cornwall hill with some strong running.
So overall 1st, with AR 2nd, TUKS 3rd and RACO 4th. Nice and competitive. Also nice to successfully defend this title.
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| From Orienteering Maps |
Saturday Mar 24, 2012 #
8 AM
Trail Running (Suikerbosrand) 1:48:41 [2] 10.09 km (10:46 / km) +1032m 7:08 / km
shoes: Salomon Crossmax Red #1
Nice easy jog around the Suikerbosrand day trail with Stephanie. Took the shorter split option on the way back.
Friday Mar 23, 2012 #
7 AM
Mountain Biking 1:06:46 [3] 22.82 km (20.5 kph)
shoes: Specialized Epic Expert 2010
Easy ride around the estate, then Old Joburg, Nelmapius and the newly opened Midstream Rd.
Av 20.5 Mx 44.2
Av 20.5 Mx 44.2
Wednesday Mar 21, 2012 #
7 AM
Road Running warm up/down 14:28 [3] 2.5 km (5:47 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
To Midstream College track.
Track / Speed Work race (Squad TT # 1) 12:37 [5] 3.0 km (4:12 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
3000m track. Felt pretty dead after Wartrail. Ran with Ryno with him pacing me.
1) 4.09
2) 4.14
3) 4.13
1) 4.09
2) 4.14
3) 4.13
Road Running warm up/down 14:19 [3] 2.5 km (5:44 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Tuesday Mar 20, 2012 #
Note
Bio cancelled for the week. Resting a bit and going to Physio for my shoulder. Little bit of a flare up after the Wartrail paddle.
Monday Mar 19, 2012 #
7 AM
Multisport race (Wartrail Paddle) 5:44:49 [3] 60.0 km (5:45 / km)
shoes: K1 (CS Maxi)
Day 3 of Wartrail.
River was low, running at just below 100 cumecs, the lowest level for Wartrail that I've paddled, apart from the year where we stopped at 1/2 way (and African Quest 2004). Unfortunately also not the 700 cumecs of last year. Sandbanks came into play this year, but I managed to read the river well enough that I never got out of the boat.
Started off fair. With the shoulder injury, I decided early just to get down the river and ignore placing. I had an enjoyable stretch through the gorge however. Ryno went ahead, but swam at one wave train. He quickly caught up again and chased down Tommy, paddling together to the finish.
I was on my own from the 20km mark, so mentally quite tough. Got to half way CP at 2h31, more than 45min behind last years mark. No seconding allowed this year at half way. Pushed on quickly, but really started struggling after the poort at 45km though.
CP name - 2005 - 2006 - 2007 - 2011 - 2012
Cumecs - 149c - 400c - 25c - 700+c - 100c
Hot Springs ??? - ??? - 3h04 - 1h44 - 2h31
Aliwal North 4h56 - 4h05 - DNC - 3h47 - 5h44
The result was good enough to hold onto 4th postion overall, which I'm happy with. Ryno was 3rd, unable to get away from Tommy, who's had a phenomenal improvement since last year for 2nd. Craig C-B won by about 10 miles.
River was low, running at just below 100 cumecs, the lowest level for Wartrail that I've paddled, apart from the year where we stopped at 1/2 way (and African Quest 2004). Unfortunately also not the 700 cumecs of last year. Sandbanks came into play this year, but I managed to read the river well enough that I never got out of the boat.
Started off fair. With the shoulder injury, I decided early just to get down the river and ignore placing. I had an enjoyable stretch through the gorge however. Ryno went ahead, but swam at one wave train. He quickly caught up again and chased down Tommy, paddling together to the finish.
I was on my own from the 20km mark, so mentally quite tough. Got to half way CP at 2h31, more than 45min behind last years mark. No seconding allowed this year at half way. Pushed on quickly, but really started struggling after the poort at 45km though.
CP name - 2005 - 2006 - 2007 - 2011 - 2012
Cumecs - 149c - 400c - 25c - 700+c - 100c
Hot Springs ??? - ??? - 3h04 - 1h44 - 2h31
Aliwal North 4h56 - 4h05 - DNC - 3h47 - 5h44
The result was good enough to hold onto 4th postion overall, which I'm happy with. Ryno was 3rd, unable to get away from Tommy, who's had a phenomenal improvement since last year for 2nd. Craig C-B won by about 10 miles.