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Training Log: nmulder

In the last 7 days:

activity # timemileskm+m
  Mountain Biking3 7:41:07 92.55(12.0/h) 148.94(19.4/h) 1852
  Orienteering3 2:17:21 13.24(10:23) 21.3(6:27)
  Gym1 1:00:00
  Road Running2 53:59 6.46(8:21) 10.4(5:11)
  Trail Running1 22:37 3.11(7:17) 5.0(4:31)
  Total10 12:15:04 115.35 185.64 1852
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Saturday Feb 24 #

8 AM

Trail Running (Alberts Farm) 22:37 [5] 5.0 km (4:31 / km)
ahr:168 shoes: Salomon Sense Pro 2 Blue

Friday Feb 23 #

6 AM

Mountain Biking (Muldersdrift) 3:56:40 [3] 76.91 km (19.5 kph) +889m
ahr:116 max:157 shoes: Specialized Epic FSR Mthn 2014

Long ride via Chartwell, roses, logwood, Muldersdrift, Cradle trail, chicken pie and Lanseria.

Av 19.4
Mx 61.1

Thursday Feb 22 #

6 AM

Mountain Biking (Lanseria drift) 2:37:20 [3] 49.06 km (18.7 kph) +711m
ahr:121 shoes: Specialized Epic FSR Mthn 2014

Chartwell, Northern Farm, Lanseria drift, Lanseria river trail and back.

Av 18.7
Mx 59.8

Wednesday Feb 21 #

10 AM

Orienteering (Golden Harvest) 20:37 [2] 3.0 km (6:52 / km)
ahr:118 max:155 shoes: Salomon Sense Pro 2 Blue

Short easy jog around Golden Harvest park to check control sites for upcoming schools league meeting.
1 PM

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

6 PM

Road Running (Saints) 23:24 [4] 5.0 km (4:41 / km)
ahr:169 shoes: Asics DynaFlyte Grey/Lime

4:30
4:25
4:40
4:25
5:24

Tuesday Feb 20 #

6 AM

Mountain Biking (Chartwell ) 1:07:07 [3] 22.97 km (20.5 kph) +252m
ahr:103 max:137

Chartwell north and then south.

Av 20.5
Mx 49.1
7 PM

Orienteering race (Metrogaine) 1:34:51 [3] 15.5 km (6:07 / km)
ahr:138 max:173 shoes: Salomon Sense Pro 2 Blue

Metrogaine around Craighall Park with Mac, starting from Dunkeld bowls club.

High density of controls and the chance of getting them all. We missed 3, but had a very clean plan that maximized our points per distance. Ended up in 1st place, a bit of a surprise after the 3rd place last month. We were a bit faster with our speed.

Monday Feb 19 #

7 PM

Road Running (Craigavon ) 30:35 [3] 5.4 km (5:40 / km)
ahr:123 max:140 shoes: Asics DynaFlyte Grey/Lime

Easy jog around Craigavon.

Sunday Feb 18 #

10 AM

Orienteering race (The Campus) 21:53 [5] 2.8 km (7:49 / km)
ahr:163 shoes: Salomon Sense Pro 2 Blue

Urban series #3 at The Campus.

Nice event with an additional special technical section through one of the basement car parks. No mistakes, good technique, with only 1 route choice that could have been better from 8-9. Maybe lost 10 secs going left instead of right. Otherwise I’m just loosing time on the longer legs due to lack of speed.

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