Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Sep 14, 2014:

activity # timemileskm+m
  Mountain Biking2 3:18:59 41.77(12.6/h) 67.22(20.3/h)
  Orienteering3 1:23:45 6.52(12:50) 10.5(7:59)
  Trail Running1 1:07:12 4.29(15:40) 6.9(9:44)
  Road Running1 37:25 4.29(8:44) 6.9(5:25)
  Total7 6:27:21 56.87(6:49) 91.52(4:14)

«»
2:04
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 14, 2014 #

9 AM

Orienteering intervals (Pear Orchard) 26:16 [4] 4.0 km (6:34 / km)
shoes: Inov-8 Oroc 280 #2

4 x 1000m star intervals on west part of Pear Orchard map, each with 2 or 3 controls. Was running faster towards the end.

7.17 / 7.10 / 6.23 / 5.25

Saturday Sep 13, 2014 #

9 AM

Orienteering intervals (Kaapsehoop Rockery) 22:27 [4] 2.5 km (8:59 / km)
shoes: Inov-8 X-Talon 212 Orange

5 x 500m intervals on the Rockery, each with 4 or 5 control points.

4.35 / 3.57 / 3.58 / 4.37 / 5.18
12 PM

Trail Running (Berlin Forest) 1:07:12 [3] 6.9 km (9:44 / km)
shoes: Inov-8 X-Talon 212 Orange

Nice hot midday run through some new forest blocks beside the escarpment looking for suitable orienteering areas.
3 PM

Orienteering (Battery Creek) 35:02 [3] 4.0 km (8:46 / km)
shoes: Inov-8 Oroc 280 #2

Control picking on the Battery Creek map minus clearings and roads / tracks. 18 controls over 4km. Very useful exercise.

Friday Sep 12, 2014 #

7 AM

Mountain Biking (B'sorah Farm) 1:24:51 [3] 22.68 km (16.0 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode with Mac out at B'sorah, following the main mtb trail.

My new favourite MTBing area in Gauteng. Stunning trails. Lots of warthog today and also a jackal.

Av 16.0 Mx 35.1
C • Sable 1

Thursday Sep 11, 2014 #

6 PM

Road Running (Fourways Gardens) 37:25 [3] 6.9 km (5:25 / km)
shoes: Asics Gel Nimbus 2007

Through Witkoppen park and Fourways Gardens.

Lungs aren't up to scratch yet and body is still tired.

Wednesday Sep 10, 2014 #

8 AM

Mountain Biking (Logwood) 1:54:08 [3] 44.54 km (23.4 kph)
shoes: Specialized Epic FSR Mthn 2014

First training after a week of cold / flu.

Out towards Cradle area, but then detoured into Logwood A/H dirt roads. Did a loop and back via Elandsdrift.

Av 23.4 Mx 59.9

« Earlier | Later »