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Training Log Archive: nmulder

In the 7 days ending Apr 11, 2021:

activity # timemileskm+m
  Adventure Racing5 10:51:25 76.25 122.71 1834
  Gym2 2:00:00
  Mountain Biking1 1:38:19 12.78(7.8/h) 20.57(12.6/h) 325
  Trail Running2 1:15:29 7.32(10:19) 11.78(6:24) 171
  Total9 15:45:13 96.35 155.06 2330
  [1-5]9 15:19:19

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MoTuWeThFrSaSu

Saturday Apr 10, 2021 #

6 AM

Adventure Racing race (Wilge Valley) 1 [0]

A2A Adventure Race in the Wilge Valley, NE of Pretoria

Team Cyanosis with Mac, Tracey and Ruan vd Merwe

First race of the Kinetic 120k series, so quite competitive, with Team Songlines (Lance, Tamika G, Owen Gander and Kelvin Trautman), Jabberwock (Craig, Alex, Brigitte and Michael Joubert) and Pinegold (Don, Garth, Hanno and Shale Biggs) all in the mix.

Adventure Racing race (Trekking) 1:58:50 intensity: (46 @0) + (44 @1) + (3:30 @2) + (39:57 @3) + (42:00 @4) + (31:53 @5) 12.9 km (9:13 / km) +334m 8:09 / km
ahr:149 max:182 shoes: Salomon Fellraiser yellow / bl

First leg was a trek over the mountain and kloof down the Wilge gorge. Songlines went flat out at the start up the first climb. Then broke away from us in the kloof. We kept second place, just ahead of Jabberwock and Pinegold. Lots of river crossing and swimming down the valley.
8 AM

Adventure Racing race (Transition) 2:30 [0]

Quite quick. Songlines already out of site, about 14 mins ahead.

Adventure Racing race (Kayaking) 1:44:30 [3] 12.92 km (8:05 / km) +2m 8:05 / km
ahr:116 max:136

Paddled with Ruan. A few short swims on rapids to start with until we got the hang of working together. Then smooth down the river. Somehow got the 2nd best paddling split after Songlines, but now about 30 mins behind. Saw Jabberwock behind early in one pool, but dropped them and they got overtaken by Pinegold.
10 AM

Adventure Racing race (Transition) 8:10 [0]

T2 with some map plotting, left just after Jabberwock and Pinegold got in.

Adventure Racing race (Biking) 56:00 intensity: (6:58 @2) + (25:36 @3) + (19:54 @4) + (3:32 @5) 17.31 km (3:14 / km) +286m 2:59 / km
ahr:140 max:175 shoes: Specialized Epic FSR Mthn 2014

Some semi-technical nav through some farmland to start with then a steadily climbing dirtroad. We unknowingly took the lead off Songlines when they didn't turn off the dirt road into the farm where T3 was and ended up riding an extra hour or so. I felt very flat after the first section and got towed.
11 AM

Adventure Racing race (Transition) 5:20 [0]

More plotting. Noted that Songlines weren't in yet, and got out before 2nd place team arrived.

Adventure Racing race (Trekking) 1:46:40 intensity: (14 @2) + (27:16 @3) + (1:08:56 @4) + (10:14 @5) 11.59 km (9:12 / km) +343m 8:01 / km
ahr:148 max:171 shoes: Salomon Sense Pro3 Blue/Orange

A loop of the Rooikrans trails. Plotted maps, but didn't need the topo map as all the detail was on the hiking trail map anyway, with all CPs next to the trail. Got towed again up the big hill and on the flats by Ruan and a bit by Mac. Didn't see anyone behind for about 15 mins. Very hot, nearly ran out of water.
1 PM

Adventure Racing race (Transition) 9:00 [0]

Last transition and still half the race left.

Adventure Racing race (Biking) 4:00:24 intensity: (17:57 @2) + (2:22:47 @3) + (1:13:40 @4) + (6:00 @5) 67.98 km (3:32 / km) +869m 3:19 / km
ahr:138 max:177 shoes: Specialized Epic FSR Mthn 2014

Bit climbs out of transition. Ended up pushing and needed a bit of a tow on the less severe climbs. Then rolling highveld roads, mostly a reverse of Cullinan to Tonteldoos. No sight of teams behind us, but we kept going as fast as possible at a very sluggish pace. Had to stop at a hut for water at one point. Luckily a long downhill back to the Wilge river and a finish to wrap things up.

FInished about 14 mins ahead of Jabberwock. Pinegold were just behind them until right near the end when they had a run of punctures (9 bombs used) as a result of cutting through a farm field. Songlines blew out and only finished 6th team.

Utterly exhausted after the race. Averaged 138 bpm for the 11 hours, which is way over the norm. Definitely felt the lack of speed racing in the last 1.5 years.

RD's predicted times were:
2h31, 1h49, 57m, 2h13, 3h44 for a total of 11h14

Thursday Apr 8, 2021 #

10 AM

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

4 PM

Trail Running (Cradle Moon) 15:27 intensity: (18 @1) + (7:27 @2) + (7:42 @3) 2.31 km (6:41 / km) +35m 6:13 / km
ahr:124 max:141 shoes: Salomon Sense Pro3 Blue/Orange

Testing the calf muscle to see how it would cope at this wekeend's AR.

Tuesday Apr 6, 2021 #

10 AM

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

Monday Apr 5, 2021 #

6 AM

Trail Running (B'sorah Farm) 1:00:02 intensity: (7 @0) + (53 @1) + (20:57 @2) + (30:50 @3) + (7:15 @4) 9.47 km (6:20 / km) +136m 5:55 / km
ahr:128 max:158 shoes: Salomon Sense Pro3 Blue/Orange

Easy trail running out at B'sorah. Didn't go too far as I didn't want the calf injury to develop again.

Mountain Biking (B'sorah Farm) 1:38:19 intensity: (33:05 @1) + (42:55 @2) + (19:46 @3) + (2:33 @4) 20.57 km (12.6 kph) +325m
ahr:113 max:150 shoes: Specialized Epic FSR Mthn 2014

Followed by trail ride for the first 15k or so of the main mtb track.

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