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Training Log Archive: RichardLund

In the 7 days ending Feb 19, 2017:

	activity	#	time	miles		km		+m
	Orienteering	3	1:44:56	6.77	(15:30)	10.9	(9:38)	270
	Running	2	1:01:58	6.09	(10:11)	9.8	(6:19)	122
	ParkRun	1	26:57	3.11	(8:40)	5.0	(5:23)	20
	Walking	1	8:41	0.5	(17:27)	0.8	(10:50)	17
	Total	6	3:22:32	16.47	(12:18)	26.5	(7:39)	429
	[1-5]	6	3:13:51
averages - sleep:9 weight:79kg

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Sunday Feb 19, 2017 #

9 AM

Orienteering race (UB3 PBG) 41:30 [4] 5.0 km (8:18 / km) +80m 7:41 / km
shoes: Saucony

11 AM

Orienteering race (Micro Sprint) 3:26 [3] 0.6 km (5:43 / km)
shoes: Saucony

Did the micro-sprint. Just hope I got all the controls right no time to check. But the all controls made sense as I found them.

Passed Evan and Pat on the way around.

Men - Splits

Saturday Feb 18, 2017 #

8 AM

ParkRun race (Polokwane) 26:57 [4] 5.0 km (5:23 / km) +20m 5:17 / km
shoes: Saucony

Flat and enjoyable. A fairly strong headwind across the dam from Dineo bur no rain. Felt gouod with a good time.

127/ 29 / 9

11 AM

Orienteering race 1:00:00 [4] 5.3 km (11:19 / km) +190m 9:36 / km
shoes: Saucony

POC event. Fantastic day in Limpopo. 150 locals and 9 from Joburg. Tough course up the hill twice. Colourful washing hanging fences friendly residents and excited participants.

We want to take our Big 5 O visitors to one of Ephraim's events

Wednesday Feb 15, 2017 #

5 PM

Running 41:10 [3] 6.4 km (6:26 / km) +72m 6:05 / km
slept:9.0 weight:79kg shoes: Saucony

Felt much better than last time on this route. Last k was a bit difficult, just jogged down the hill.

Walking 8:41 [0] 0.8 km (10:50 / km) +17m 9:48 / km
shoes: Saucony

Cool down walk around the block.

Tuesday Feb 14, 2017 #

6 PM

Running 20:48 [2] 3.4 km (6:07 / km) +50m 5:42 / km
shoes: Saucony

Just beat the rain

C • What rain? 1

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