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Training Log Archive: nmulder

In the 7 days ending Aug 18, 2014:

activity # timemileskm+m
  Mountain Biking2 3:43:15 58.85(15.8/h) 94.71(25.5/h)
  Trail Running1 1:32:08 9.57(9:38) 15.4(5:59)
  Road Running1 34:40 4.16(8:20) 6.7(5:10)
  Track / Speed Work2 32:30 3.26(9:58) 5.25(6:11)
  Orienteering1 18:48 2.17(8:39) 3.5(5:22)
  Total7 6:41:21 78.02(5:09) 125.56(3:12)

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Monday Aug 18, 2014 #

3 PM

Mountain Biking 1:34:11 [3] 34.79 km (22.2 kph)
shoes: Specialized Epic FSR Mthn 2014

Afternoon cycle out past the Lion Park on the dirt, back loop of Logwood then back home via Lanseria.

Av 22.1 Mx 63.4

Sunday Aug 17, 2014 #

7 AM

Trail Running (Emmarentia) 1:32:08 [3] 15.4 km (5:59 / km)
shoes: Salomon Sense Mantra 2 grey/or

An easy longer run with Mac and Nathan from Emmarentia. Down to Delta, a lap of the park, then back up and a lap of Van Riebeeck Park.
C • Which one is Van Riebeck pa... 3
10 AM

Note

Tagging control sites with Steph for next weeks O' at Kloofendal. 3 hours in the field.

Saturday Aug 16, 2014 #

Event: 12th World Rogaining Championships
 
9 AM

Orienteering race (Cornwall Hill) 10:42 [4] 2.0 km (5:21 / km)
shoes: Salomon 3D S-Lab Red #4

4-Leg Mixed Relay at Cornwall Hill. Ran with Stephanie M, with both of us doubling up to get 4 legs.

Order was Men, Women, Women, Men with men 2.0 and women 1.5, but we swopped it round so that we each ran one of the distances.

Stiff to start with despite a warm up. Finished a distant 2nd behind Brad's team.

Orienteering race (Cornwall Hill) 8:06 [4] 1.5 km (5:24 / km)
shoes: Salomon 3D S-Lab Red #4

Stephanie held us in 2nd place. I had a better run on the shorter leg. Held onto 2nd, with Steph taking over on 4th leg and doing the same.

In the end we finished 1st though after the leading team were dsq'ed for mispunching. A definite trend going on there amongst some runners. ;-)

10 AM

Track / Speed Work (Cornwall Hill) 5:00 [3] 0.25 km (20:00 / km)
shoes: Salomon 3D S-Lab Red #4

5 x 50m strides after the O' on one of the fields.

Friday Aug 15, 2014 #

7 AM

Road Running (Craigavon) 34:40 [3] 6.7 km (5:10 / km)
shoes: Salomon Sense Mantra 2 grey/or

Around Craigavon.

Followed by 9 x 50m of strides. :-)

Thursday Aug 14, 2014 #

Note

World Rogaine Champs this weekend. I'm missing out. :(
C • Why are you missing the rog... 3

Wednesday Aug 13, 2014 #

8 AM

Mountain Biking (Cradle) 2:09:04 [4] 59.92 km (27.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loop anticlockwise, via Lanseria.

Pushed hard to mantatin a high average speed.

Sightings: huge baboon alongside the road.

Av 27.8 Mx 66.7

Tuesday Aug 12, 2014 #

5 PM

Track / Speed Work race (Wits Ed) 12:30 [5] 3.0 km (4:10 / km)
shoes: Salomon Sense Mantra 2 grey/or

Final test run of the O' season. 3s faster than May.

Don't have accurate splits, as wr ran in 3rd lane due to track damage. 1st km would have ben about 4:05, then 4:15 followed by 4:10ish.
C • getting better 3

Track / Speed Work warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Salomon Sense Mantra 2 grey/or

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