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Training Log Archive: nmulder

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Trail Running	9	23:36:00	84.84		136.54		4217
Mountain Biking	7	19:42:56	287.82	(14.6/h)	463.2	(23.5/h)	5451
Gym	4	4:00:00
Orienteering	3	3:11:02	16.18	(11:48)	26.04	(7:20)	700	29 /	3c	966%
Road Running	5	2:45:51	19.27	(8:36)	31.02	(5:21)	444
Total	28	53:15:49	408.12		656.8		10812	29 /	3c	966%

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Monday Apr 29, 2019 #

7 AM

Road Running (Fourways Gardens) 30:04 [3] 5.76 km (5:13 / km) +79m 4:53 / km
ahr:146 max:156 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop

3 PM

Note

Flew to CT for Vasbyt 100-hour race on south coast.

Sunday Apr 28, 2019 #

10 AM

Orienteering race (The Wilds) 25:15 [5] 3.0 km (8:25 / km) +150m 6:44 / km
ahr:163 max:175 shoes: Salomon Sense Pro 5 Blue

The Wilds 1:4'000 2m

A close-run race, just beating Alex by 4 secs and Paul by 9 secs. Eugene only 1/2 min behind.

Good start, but a couple of errors in RC to #23 and #24 (30 secs). Also made mistakes to 26 and 27 by not attacking the controls straight enough which cost me 30 secs together and made the results so tight.

Men - Splits

Saturday Apr 27, 2019 #

5 AM

Trail Running (Wits) 24:44 [4] 5.0 km (4:57 / km) +77m 4:36 / km
ahr:158 max:166 shoes: Salomon Sense Pro 5 Blue

Freedom Day Parkrun #1 in the dark at Wits.

7 AM

Trail Running (Lenasia) 24:06 [4] 5.0 km (4:49 / km)
ahr:161 max:164 shoes: Salomon Sense Pro 5 Blue

Freedom Day #2. Course is still long.

8 AM

Trail Running (Soweto) 23:15 [5] 5.0 km (4:39 / km) +31m 4:31 / km
ahr:175 shoes: Salomon Sense Pro 5 Blue

Freedom Day #3 and the official park run for Saturday.

Course has changed, now 3.5 loops which is too many. Very muddy after the recent rains.

94/74

10 AM

Trail Running (Bosmont) 24:25 [4] 5.0 km (4:53 / km) +13m 4:49 / km
ahr:166 max:171 shoes: Salomon Sense Pro 5 Blue

Freedom Day run #4. That was me done for the day whilst the others went on to do up to 9.

Friday Apr 26, 2019 #

4 PM

Road Running (Craigavon) 32:02 [2] 5.78 km (5:33 / km) +77m 5:12 / km
ahr:134 max:153 shoes: Asics DynaFlyte Grey/Lime

Craigavon loop.

Wednesday Apr 24, 2019 #

1 PM

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

Sunday Apr 21, 2019 #

10 PM

Trail Running (Magalies Grand Traverse) 18:19:52 [3] 79.06 km (13:55 / km) +3550m 11:22 / km
ahr:120 max:167 shoes: Salomon Sense Pro 4 Blue

Magalies Grand Traverse together with Ryno

Started from Harties dam wall at 22h20. Lovely night to start with with a good moon and tail wind. Used maps to navigate to the 14 x Trig beacons whilst Ryno used GPS.

CP1 - Trig 9 - 43:44 - 4.47km
CP2 - Trig 51 - 1:56:08 - 8.52km
CP3 - Trig 281 - 56:30 - 4.80km
CP4 - Trig 279 - 1:24:21 - 7.03km (Hospitaalpad)
CP5 - Trig 301 - 1:12:00 - 4.71km (Rustig)
CP6 - Trig 278 - 22:05 - 1.37km
CP7 - Trig 287 - 2:17:44 - 9.41km
CP8 - Trig 40 - 1:04:21 - 5.44km (Nooitgedacht Towers)
CP9 - Trig 151 - 1:37:48 - 7.94km
Breedts Nek - 36:43 - 2.3km
CP10 - Trig 48 - 58:57 - 4.87km
CP11 - Trig 145 - 1:46:22 - 8.01km
CP12 - Trig 41 - 53:45 - 3.75km (Aasvoelkrans)
CP13 - Trig 222 - 50:52 - 3.62km
CP14 - Trig 220 - 51:47 - 3.36km
Finish - 37:10 - 1.26km (Olifantsnek Dam Wall)

Weather started closing in at about 2am and a storm hit fairly soon after that. Didn't get as badly rained on as Joburg and KZN which were flooded. Founds a lot of new tracks around CP3. Had daybreak on the Rand Water pipes track, and then misty conditions as we ascended to CP7. Cool conditions thereafter. Found water on the Rand Water track and at SANDF tank en route to CP9. Met Steph at Breedt's Nek, by which time we were well off the pace. Although I felt okay, I just had no leg speed after the night, and there was no urgency for the last part of the course.

Generally founds some good lines if we do decide to go again on the route. Got down to the dam wall okay, but then battled to get past the barricades, but we've got contacts with the local farmer for future.

Saturday Apr 20, 2019 #

8 AM

Trail Running (Tsakane) 21:13 [5]
ahr:167 shoes: Salomon Sense Pro 4 Blue

Tsakane Wetlands Parkrun.

Nice flat course, probably the most enjoyable of all the township Parkruns. Very fast as well, thoroughly enjoyed it.

93/74

Friday Apr 19, 2019 #

10 AM

Mountain Biking (Breedts Nek) 4:22:39 [4] 102.29 km (23.4 kph) +895m
ahr:120 max:149 shoes: Specialized Epic FSR Mthn 2014

Breedt's Nek ride from Van Gaalens along the dirt roads. Stopped at the top of the pass and straight back from there. Felt okayish, have done this ride quicker.

Av 23.3
Mx 47.9

Thursday Apr 18, 2019 #

9 AM

Mountain Biking (Cradle) 3:48:43 [3] 89.76 km (23.5 kph) +1062m
ahr:113 max:149 shoes: Specialized Epic FSR Mthn 2014

Long Cradle loop. Out via Sunset Drive (Logwood), then Muldersdrift, Kromdraai loop and back via Lanseria.

Av 23.5
Mx 66.6

Wednesday Apr 17, 2019 #

9 AM

Mountain Biking (Chartwell) 1:40:02 [3] 34.79 km (20.9 kph) +469m
ahr:104 max:134 shoes: Specialized Epic FSR Mthn 2014

Chartwell suburbs loop.

Av 20.8
Mx 59.4

1 PM

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

Tuesday Apr 16, 2019 #

9 AM

Mountain Biking (Chartwell) 1:09:14 [3] 24.12 km (20.9 kph) +347m
ahr:113 max:144 shoes: Specialized Epic FSR Mthn 2014

Loop around Charwell suburbs.

Av 20.9
Mx 60.0

6 PM

Trail Running (Wolwespruit) 53:47 [5] 9.14 km (5:53 / km) +254m 5:10 / km
ahr:168 max:179 shoes: Salomon Sense Pro 5 Blue

Wolwespruit TT. Needed to turn headlamp on at the first forest section next to the highway. Saw a couple of bushbabies at the climb up the Orange Trail. Nice improvement of about 2 mins on my previous time, despite having more dark.

Sunday Apr 14, 2019 #

10 AM

Orienteering race (Edenvale) 15:44 [5] 2.4 km (6:33 / km) +26m 6:13 / km
ahr:166 max:180 shoes: Salomon Sense Pro 4 Blue

Edenvale High School
1:2'500, no contours

Urban sprint race. Generally had a good run but maybe lacking some sprint speed after yesterday's trail race. Only 10s error going to #6.

Finished 3rd, about 1.5 min down on Jeremy and 5s behind Eugene.

Mens - Splits

Saturday Apr 13, 2019 #

7 AM

Trail Running race (Danielsrust) 2:02:41 [4] 23.34 km (5:15 / km) +279m 4:58 / km
ahr:158 max:171 shoes: Salomon Sense Pro 5 Blue

Dream Resorts Trail Run at Danielsrust Game Farm in the Cradle.

Ran the 21km, but the distance was a bit more, mainly as the waterpoint marshals at 15km didn't tell us to do a u-turn and head back. Instead we did an added loop on single track and eventually found our way out.

Felt okay on the run, but technically extremely easy (jeep tracks all the way) and didn't feel so great afterwards.

Nice venue and good prizes.

Friday Apr 12, 2019 #

8 AM

Mountain Biking (Cradle) 3:49:46 [3] 91.05 km (23.8 kph) +1118m
ahr:116 max:151 shoes: Specialized Epic FSR Mthn 2014

Longer ride. Out to Cradle via Elandsdrift, then Kromdraai loop and the out-and-back to Danielsrust Game Farm. Back Elandsdrift.

Av 23.7
Mx 67.1

Wednesday Apr 10, 2019 #

9 AM

Mountain Biking (Cradle) 2:22:08 [4] 60.64 km (25.6 kph) +759m
ahr:123 max:157 shoes: Specialized Epic FSR Mthn 2014

Classic Cradle loop, out Lanseria back Elandsdrift.

Av 25.6
Mx 68.1

1 PM

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

Tuesday Apr 9, 2019 #

6 PM

Road Running (Sunninghill) 18:27 [4] 4.0 km (4:37 / km) +56m 4:19 / km
ahr:143 max:177 shoes: Asics DynaFlyte Grey/Lime

Road Running warm up/down 11:36 [2] 1.6 km (7:15 / km)
shoes: Asics DynaFlyte Grey/Lime

Sunday Apr 7, 2019 #

8 AM

Orienteering race (Groenkloof) 2:30:03 [4] *** 20.64 km (7:16 / km) +524m 6:27 / km
ahr:151 max:166 spiked:29/3c shoes: Salomon Sense Pro 4 Blue

Scatter Run # 1 at Groenkloof Nature Reserve

Ian put together a twist for the Scatter Run by having a control flip, 50/50% with a changeover control back at the arena in the middle. Went for Higher Codes first, getting all of them in 1h19 of the available 2h30. Then tried to get as many of the lower codes that were left. Missed out on 5 lower-point controls down the east side of the map. Got 1030 points, minus 10 for being 11s over-time. Missed out on 90 points as well from those 5 missing controls.

Generally ran well, but struggling towards the end. Needed more speed to get all the controls. Luckily Cobus had a bad day, so no other major competition and I got 1st, with Piers 2nd.

Saturday Apr 6, 2019 #

8 AM

Trail Running (Bosmont Stadium) 21:57 [5] 5.0 km (4:23 / km) +13m 4:20 / km
ahr:168 shoes: Salomon Sense Pro 4 Blue

Nice course in the Bosmont park of Joburg south. Out and back with a lollipop loop made it quite a fast course. Finished 3rd.

92/73

Friday Apr 5, 2019 #

4 PM

Road Running (Fairfield Estate) 31:41 [3] 5.88 km (5:23 / km) +95m 4:59 / km
ahr:141 shoes: Asics DynaFlyte Grey/Lime

Thursday Apr 4, 2019 #

9 AM

Mountain Biking (Cradle) 2:30:24 [3] 60.55 km (24.2 kph) +801m
ahr:115 max:155 shoes: Specialized Epic FSR Mthn 2014

Classic Cradle loop, out Lanseria, back Elandsdrift.

Av 24.1
Mx 66.4

Wednesday Apr 3, 2019 #

1 PM

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

6 PM

Road Running (Saints) 42:01 [4] 8.0 km (5:15 / km) +137m 4:50 / km
ahr:151 max:165 shoes: Asics DynaFlyte Grey/Lime

With Mac, post-Epic, so feeling sorry for himself.

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