Attackpoint - performance and training tools for orienteering athletes

Training Log: nmulder

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	1	5:33:12	37.27	(8:56)	59.98	(5:33)	1254
Mountain Biking	2	4:12:00	59.47	(14.2/h)	95.7	(22.8/h)	1405
Trail Running	3	1:02:17	6.74	(9:14)	10.85	(5:44)	164
Pilates	1	1:00:00
Gym	1	1:00:00
Road Running	1	31:55	3.33	(9:35)	5.36	(5:57)	79
Total	8	13:19:24	106.81		171.9		2902
[1-5]	8	13:17:26

5:36

0:00

Sunday Jun 4 #

7 AM

Trail Running 3:30 0.04 km (1:27:30 / km) +30m 18:19 / km
ahr:70 max:98

Orienteering 5:33:12 59.98 km (5:33 / km) +1254m 5:02 / km
ahr:141 max:178

Saturday Jun 3 #

8 AM

Trail Running (Moreleta Park) 23:22 4.92 km (4:45 / km) +36m 4:35 / km
ahr:164 max:183 shoes: Salomon Sense Ride4 #3 Black W

Out to Pretoria for Moreleta Park parkrun.

Three laps of the car parks around the church. Not the most scenic. Mostly paved and a bit of rough along a perimeter fence, but lots of tight twists and turns around the islands in the various carparks to get the official distance right, and some weaving of my own to avoid the walkers on laps 2 and 3. Lap 2 was pretty bad, but by lap 3 I'd caught up with the joggers, so easier to pass them.

This ones going to be very low down on my list of parkruns to repeat.

189 / 139

Friday Jun 2 #

8 AM

Mountain Biking (Cradle) 1:40:58 39.39 km (23.4 kph) +654m
ahr:147 max:173 shoes: Specialized Epic FSR Mthn 2014

Cradle loop from Sprockets, anti-clockwise, going out and back via Elandsdrift.

Thursday Jun 1 #

9 AM

Pilates (Rivonia) 1:00:00 [3]

4 PM

Trail Running (Cedar Lakes) 35:25 5.89 km (6:00 / km) +98m 5:33 / km
ahr:133 max:153 shoes: Salomon Sense Ride4 #3 Black W

Cross-country around the estate.

Wednesday May 31 #

4 PM

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

Tuesday May 30 #

9 AM

Mountain Biking (Cradle) 2:31:02 56.31 km (22.4 kph) +751m
ahr:130 max:165 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets, out via Elandsdrift, Bidon to Caves. Had a tail wind most of the way and got there in 1:02, then u-turn back into the fairly strong wind, back on Cradle road, Toadbury and Elandsdrift, with 1:29 return.