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Training Log Archive: nmulder

In the 7 days ending Jan 28, 2018:

activity	#	time	miles		km		+m
Mountain Biking	3	5:07:25	71.37	(13.9/h)	114.86	(22.4/h)
Orienteering	2	2:06:14	13.05	(9:40)	21.0	(6:01)
Gym	1	1:00:00
Road Running	2	50:49	6.21	(8:11)	10.0	(5:05)	56
Trail Running	1	23:16	3.11	(7:29)	5.0	(4:39)
Total	9	9:27:44	93.74		150.86		56

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Sunday Jan 28, 2018 #

Orienteering (Emmarentia ) 26:44 [3] 4.3 km (6:13 / km)
ahr:162 max:175 shoes: Salomon Sense Pro 2 Blue

First urban series event of 2018

A really disappointing run for me. Lost 20s on #4 and 2 min on #9 and a smaller 15s mistake at 22. Should have been racing for 3rd but got 6th instead. Nice course, particularly towards the end through the rose garden.

Men - Splits

Saturday Jan 27, 2018 #

8 AM

Trail Running (Secunda) 23:16 [4] 5.0 km (4:39 / km)
ahr:162 max:187 shoes: Salomon Sense Pro 2 Blue

Drove to Secunda for a parkrun. Horrible storms on the way there but it stopped raining 10 mins before the start. Only about 30 runners in the end, down from 500 last week here.

Really nice and enjoyable route. Classic parkrun. 2nd place about 1 min behind. I think the course is about 200m long though.

50/40

Friday Jan 26, 2018 #

7 AM

Road Running (Fourways) 32:47 [3] 6.0 km (5:28 / km)
ahr:145 max:175 shoes: Salomon Sense Pro 2 Blue

Dropped car off for service and ran back home.

Thursday Jan 25, 2018 #

6 AM

Mountain Biking (Toadbury Hall loop) 1:34:36 [3] 37.56 km (23.8 kph)
ahr:116 max:149 shoes: Specialized Epic FSR Mthn 2014

Toadbury Hall loop, out via Lanseria and back Elandsdrift.

Av 23.8
Mx 72.7 - fastest ever down Cedar.

Wednesday Jan 24, 2018 #

1 PM

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

7 PM

Orienteering (Metrogaine) 1:39:30 [4] 16.7 km (5:57 / km)
ahr:142 max:170 shoes: Salomon Sense Pro 2 Blue

Metrogaine from Zoo Lake Sports Club. Ran with Mac. First out past Greenside High to Emmarentia Dam then zig zag back up through Emmarentia. Probably lost time here going for 50 pointers that we should have left out. Past the edge of Melville koppie and into Melville before we cut very straight back through Parkview. Thunderstorm broke here and I had a brain fart. Lost my place in the map and ended up searching wrong roads for a 20 pointer. Got a 30 when I relocated but had lost about 4 mins and run past a few smaller pointers. Over times by 5 mins. :-(

Probably 3rd being Sitjn/Partner and Piers/Al. Possibly also beaten by Nial?

Tuesday Jan 23, 2018 #

6 AM

Mountain Biking (Ferndale) 1:28:26 [3] 31.36 km (21.3 kph)
ahr:109 max:148 shoes: Specialized Epic FSR Mthn 2014

Jukskei Park, Ferndale, Randburg, Bryanston

Av 21.2
Mx 53.2

6 PM

Road Running (Sunninghill) 18:02 [4] 4.0 km (4:31 / km) +56m 4:13 / km
ahr:181 shoes: Asics DynaFlyte Grey/Lime

Tight R hamstring.

Monday Jan 22, 2018 #

6 AM

Mountain Biking (Cradle) 2:04:23 [3] 45.94 km (22.2 kph)
ahr:109 max:154 shoes: Specialized Epic FSR Mthn 2014

Out via Lanseria along Cradle road to the highest point, then back via Elandsdrift.

Av 22.1
Mx 63.1

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