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Training Log Archive: nmulder

In the 31 days ending Dec 31, 2014:

activity

time

miles

Mountain Biking

13:42:06

193.51

(14.1/h)

311.43

(22.7/h)

Trail Running

2:31:26

17.09

(8:52)

27.5

(5:30)

Gym

1:00:00

Road Running

40:48

4.6

(8:52)

7.4

(5:31)

Orienteering

32:17

3.11

(10:23)

5.0

(6:27)

26 /

26c

100%

Total

18:26:37

218.31

351.33

26 /

26c

100%

5:11

0:00

» now

Wednesday Dec 31, 2014 #

10 AM

Mountain Biking (Northern Farms) 1:10:12 [2] 16.96 km (14.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Steph's got a new bike, so we went to Northern Farms to try it out and a few lessons on how to change gears.... My first activity since recovering from flu.

Av 14.5
Mx 40.6

Tuesday Dec 23, 2014 #

Note

Came down with a bad case of the flu. Visited a hospital (boxing day holiday) to see a doctor after it wouldn't go away.

Sunday Dec 21, 2014 #

6 AM

Mountain Biking (Hartebeespoort) 5:11:25 [3] 106.42 km (20.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Met up with Mac at Broadacres and joined Dan, Marc and Dion for a very fast paced ride to Hartebeespoort Dam and back. Dan and Dion pushed an insane pace as they prepare for Cape Epic.

Out via Chartwell, then Lanseria, Chicken Pie and Renosterspruit Conservancy (west side). Then past the back side of Amazingwe and the dirt track next to the Crocodile River past Oberon.

Milkshake at Wimpy before heading back via Amazingwe, Renosterspruit, crossing the Crocodile at Rambo's (?) Bridge, then a hilly loop on the east bank before heading for Northern Farms. Left the other 3 there as they went for an extra loop whilst Mac and I went back home via the Klein Jukskei.

Av 20.5
Mx 53.2

Saturday Dec 20, 2014 #

8 AM

Trail Running 22:02 [4] 5.0 km (4:24 / km)
shoes: Asics Gel Nimbus 2007

Ran the inaugural Pretoria Bot Gardens Park Run. Over 300 people turned up with a few orienteers around.

Very stiff out of the start on the 2 lapper around the main loop. Moved into the top of the field at the end of lap 1. Brad was well out of sight in the lead, but decided I could get 2nd and give the O' world a nice 1-2. Worked my way into 2nd place at about 3.5k and then pushed hard on the 2nd of the 2 big hills on the lap to stop a response surge from him. He burnt out, but unfortunately I didn't see another youngster bearing down on me until it was too late and I got beaten in a final 50m sprint for the line. So 3rd in the end.

That's my 3rd park run at 3 different locations. Toss up between Voortrekker Hoogte and Modderfontein for my next one. 43 to go in South Africa. :-)

Friday Dec 19, 2014 #

7 AM

Mountain Biking (Cradle) 2:24:12 [4] 62.43 km (26.0 kph)
shoes: Specialized Epic FSR Mthn 2014

Morning ride from Cedar Square with Mac. Clock-wise loop of the Cradle for a change, coming back via Elandsdrift. Got hunted down by a pack of Roadies passing La Sal, so we had to respond.

Av 25.9
Mx 71.2

Thursday Dec 18, 2014 #

8 AM

Trail Running (B'sorah Farm) 2:09:24 [4] 22.5 km (5:45 / km)
shoes: Salomon Sense Mantra 2 grey/or

Ran the main trail at B'sorah with Ryno. Mild but very humid and some caking mud for the first 1/2 hour. Spotted impala and warthog.

Wednesday Dec 17, 2014 #

6 AM

Mountain Biking (Cradle) 2:24:16 [3] 62.76 km (26.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Met up with Mac at Cedar Square and went out for a loop of the Cradle, clockwise again. Past Elandsdrift out and back. Managed a good speed for most of it.

Av 26.1
Mx 70.3 (tailwind down Cedar)

12 PM

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

Sunday Dec 14, 2014 #

Note

Control placing and collecting.

Saturday Dec 13, 2014 #

Note

Putting out controls / stakes for the Sprint Cup tomorrow.

Thursday Dec 11, 2014 #

6 PM

Road Running (Fourways Gardens) 40:48 [3] 7.4 km (5:31 / km)
shoes: Asics Gel Nimbus 2007

Around the block route, but turning at Broadacres and back via Fourways Gardens.

Wednesday Dec 10, 2014 #

6 PM

Orienteering race (Summer Series) 32:17 [3] ** 5.0 km (6:27 / km)
spiked:26/26c shoes: Salomon Sense Mantra 2 grey/or

Summer Series race in Delta Park from the top of the Park.

Needed to get 26 of 30 points in the park. I mis-understood the points system and thought it best to drop all the "10-series = 10-points" control numbers. Turns out that all controls were equally weighted, so I could have done a slightly shorter route leaving out more optimal controls.

Managed to win thanks to all the youngsters flying south for the summer holidays.

C • Misunderstanding 2

Tuesday Dec 9, 2014 #

6 AM

Mountain Biking (Cradle) 2:32:01 [3] 62.86 km (24.8 kph)
shoes: Specialized Epic FSR Mthn 2014

Met Mac at Cedar Square and then went out on the Cradle loop. Out via Elandsdrift, anti-clockwise and back via Elandsdrift. Some quick hill sprinting up the final section to Broadacres to see who could get to breakfast first.

Av 24.8
Mx 66.6

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