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Training Log Archive: nmulder

In the 31 days ending Oct 31, 2017:

activity	#	time	miles		km		+m
Gym	4	4:00:00
Trail Running	4	1:48:22	12.46	(8:42)	20.06	(5:24)	261
Orienteering	1	31:11	3.6	(8:39)	5.8	(5:23)	30	20 /	23c	86%
Road Running	1	28:55	3.42	(8:28)	5.5	(5:15)	56
Total	10	6:48:28	19.49		31.36		347	20 /	23c	86%

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Saturday Oct 28, 2017 #

8 AM

Trail Running (Hillside) 22:04 [4] 5.0 km (4:25 / km)
ahr:157 shoes: Salomon Sense Pro 2 Blue

A nice cool morning, perfect running conditions with a very light drizzle. Small field at Hillside, north of Pretoria for this parkrun. Finished 4th. A decent time and a good 40s improvement on last week.

43/36

Friday Oct 27, 2017 #

1 PM

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

Thursday Oct 26, 2017 #

6 AM

Trail Running (Stanford Lake) 34:30 [3] 5.06 km (6:49 / km) +137m 6:00 / km
ahr:148 shoes: Salomon Sense Pro 2 Blue

Early morning run front Stanford Lake Cottages across the dam to Blueberry Heights.

Saturday Oct 21, 2017 #

8 AM

Trail Running (Bapsfontein) 22:48 [5] 5.0 km (4:34 / km)
ahr:177 max:186 shoes: Salomon Sense Pro 2 Blue

First run after a long lasting cold. Still got sinus problems but the loss of fitness after this was more of an issue.

Nice well organized and marked parkrun, but boring as hell running around the cabbage fields. Medium wind from the north, so running in a very uncomfortable wind pocket every time the route went south.

42/35

C • Conditions 1

Wednesday Oct 11, 2017 #

1 PM

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

Sunday Oct 8, 2017 #

10 AM

Orienteering race (Le Godimo) 31:11 [4] *** 5.8 km (5:23 / km) +30m 5:14 / km
ahr:169 spiked:20/23c shoes: Inov-8 X-Talon 212 Blue

Middle distance race at Le Godimo. Nice and fun running in this area. Started late but caught up Piers, Eugene and Paul right at the end. Three minor wobbles towards the last part of the course, most time loss was going the wrong way around the bush, etc. Got 1st with Brad planning, Alex on holiday and Brian stepping down to the green. Eugene finished 2nd.

Brown - Splits

Friday Oct 6, 2017 #

5 PM

Trail Running (Stanford Lake) 29:00 [3] 5.0 km (5:48 / km) +124m 5:10 / km
ahr:151 shoes: Salomon Sense Pro 2 Blue

Run through the forests from Stanford Lake Cottages.

Wednesday Oct 4, 2017 #

1 PM

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

Tuesday Oct 3, 2017 #

6 PM

Road Running (Sunninghill) 17:55 [3] 4.0 km (4:29 / km) +56m 4:11 / km
shoes: Asics DynaFlyte Grey/Lime

Road Running warm up/down 11:00 [3] 1.5 km (7:20 / km)
shoes: Asics DynaFlyte Grey/Lime

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