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Training Log Archive: nmulder

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m
Mountain Biking	3	10:09:27	133.0	(13.1/h)	214.04	(21.1/h)
Trail Running	3	3:36:22	20.51	(10:33)	33.0	(6:33)
Paddling	2	2:09:50	12.43	(10:27)	20.0	(6:30)
Gym	2	1:40:00
Orienteering	1	26:12	2.36	(11:06)	3.8	(6:54)	45	9 /	14c	64%
Total	11	18:01:51	168.29		270.84		45	9 /	14c	64%

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Sunday Mar 13, 2016 #

9 AM

Orienteering race (De Vos Farm) 16:12 [5] *** 2.8 km (5:47 / km) +45m 5:21 / km
spiked:9/14c shoes: Inov-8 X-Talon 212 Orange

De Vos Farm WRE - 1:4'000. 5m.

Sprint World Ranking race on new area, De Vos Farm in Midrand. Nice and fun, ideal for a sprint.

Started off as fast as possible. Probably lost a few secs to #1 by going a bit to the right too close to the dam. Ran 2,3 well. A bit slow into 4. Caught Brian C (-2 min) at 6. Was a bit hesitant into the control, so maybe 5s lost. Took the straightest possible line to 7, which worked well. No other problems until 10 where I was a bit too far right (not looking far enough ahead). To 11 was a bit to the left (probably getting a bit tired on these 2 controls), but 12,13,14 went well.

Finished 45s down on Brad for 2nd. Happy with the reduced time gap compared to recent events.

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange

Men (World Ranking Event) - Splits

Saturday Mar 12, 2016 #

6 AM

Mountain Biking (Breedts Nek) 5:23:10 [3] 112.19 km (20.8 kph)
shoes: Specialized Epic FSR Mthn 2014

Long distance ride from Van Gaalens out along the dirt roads to Breedt's Nek Cafe and back. Nice cool morning and very compact dry road conditions despite the recent heavy rains. Felt good most of the way. Got to the bottom of the north side of Breedts Nek in 2h37, so slightly slower on the way home, but that also included a faint head-wind.

Av 20.8
Mx 49.2

Friday Mar 11, 2016 #

7 AM

Mountain Biking (Cradle) 2:31:27 [3] 59.84 km (23.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loop, anti-clockwise for a change, out via Lanseria and back Elandsdrift. Very few cyclists out there. Very humid after all the rain.

Bit of fiddling with my bike shock afterwards, think it's been too low pressure for a while.

Av 23.7 Mx 65.6

Thursday Mar 10, 2016 #

3 PM

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

First full session with new Bio, Brad.

6 PM

Paddling warm up/down (Emmarentia) 15:00 [2] 2.0 km (7:30 / km)
shoes: K1 (CS Maxi)

Paddling (Emmarentia) 1:02:50 [3] 10.0 km (6:17 / km)
shoes: K1 (CS Maxi)

Slow start, but with two other boats until about 3rd lap when we were caught by the K3s. The leading boat managed to hook their front handle under my cables at the home bouy and spun me out, despite having plenty of room to move either side of me. We had to stop to untangle. Thereafter on my own, trying in vain to close a 50-100m gap behind Piers.

Wednesday Mar 9, 2016 #

9 AM

Trail Running (B'sorah Farm) 2:10:00 [3] 16.5 km (7:53 / km)
shoes: Salomon Sense Mantra 3 grey/or

Meeting at B'sorah to arrange SA O' Champs. Thereafter did a loop of the farm. Out along the river trail, then off-track up to the top of the hill and then mix of on- and off-track to the far end of the farm and back over the top koppie. Lots of rain overnight and quite tall and green grass.

7 PM

Trail Running race (Delta Park) 35:32 [4] 8.0 km (4:27 / km)
shoes: Salomon Sense Mantra 3 grey/or

Merell Autumn Night Trail Race from Delta Cafe.

Nice course in very wet conditions. Finished 8th in a smallish field.

Tuesday Mar 8, 2016 #

6 AM

Mountain Biking (Lanseria) 2:14:50 [3] 42.01 km (18.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Cool morning for a change with a bit of sprinkles. Out via Chartwell, Lion Park, Logwood and a loop around Lanseria.

Av 18.6
Mx 59.4

3 PM

Gym (Bio) 40:00 [3]

5 PM

Trail Running (Rivonia) 50:50 [3] 8.5 km (5:59 / km)
shoes: Asics Gel Nimbus 2007

Easy run from Stephan's gym down to the Sandspruit park and back. Went both directions along the spruit.

Monday Mar 7, 2016 #

5 PM

Paddling (Emmarentia) 52:00 [3] 8.0 km (6:30 / km)
shoes: K1 (CS Maxi)

Paddling with Nate. 8 laps of Emmies at low tide.

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