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Training Log Archive: nmulder

In the 31 days ending Mar 31, 2018:

activity	#	time	miles		km		+m
Mountain Biking	5	14:27:16	183.01	(12.7/h)	294.53	(20.4/h)	3903
Trail Running	9	7:13:11	48.86	(8:52)	78.63	(5:31)	971
Road Running	10	5:17:31	39.66	(8:00)	63.83	(4:58)	513
Gym	3	2:45:00
Orienteering	4	2:34:27	16.51	(9:21)	26.57	(5:49)	333
Paddling	1	19:50	1.86	(10:38)	3.0	(6:37)
Total	32	32:37:15	289.91		466.56		5720

3:43

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Saturday Mar 31, 2018 #

8 AM

Trail Running (Roodepoort) 22:45 [5] 5.0 km (4:33 / km)
ahr:172 shoes: Salomon Sense Pro 2 Blue

2nd time at Roodepoort. Still rates as the least enjoyable parkrun in Joburg, mainly due to so many backmarkers on the 2nd lap. Struggled to find pace up the long inclines.

58/43

Friday Mar 30, 2018 #

11 AM

Mountain Biking (Braamfontein Spruit) 2:42:35 [3] 53.8 km (19.9 kph) +648m
ahr:106 shoes: Specialized Epic FSR Mthn 2014

Late ride up the Braamfontein Spruit to Alberts, and then along the interfluve back to Fourways. Nice and cool weather.

Av 19.8
Mx 58.7

Thursday Mar 29, 2018 #

6 PM

Road Running (Wanderers) 37:37 [3] 8.0 km (4:42 / km) +193m 4:12 / km
ahr:164 shoes: Asics DynaFlyte Grey/Lime

Not the normal time trial route, as we couldn't use the field due to setup for corporate relay run. Slightly shorter as a result.

Wednesday Mar 28, 2018 #

1 PM

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

6 PM

Road Running (Saints) 22:40 [5] 5.0 km (4:32 / km) +103m 4:07 / km
ahr:161 shoes: Asics DynaFlyte Grey/Lime

Intended to do 8, but cut off as wasn't up for it. Still can't get below 5:25 for the last km.

Tuesday Mar 27, 2018 #

7 PM

Trail Running race (Delta Park) 37:02 [5] 8.0 km (4:38 / km)
ahr:171 max:191 shoes: Salomon Sense Pro 2 Blue

Merrell Autumn Night Trail run at Delta Cafe.

Went out fast and then slid back a few positions. About 1:20 down on my PB for this course.

Sunday Mar 25, 2018 #

11 AM

Orienteering race (Saint Stithians) 21:14 [4] 3.5 km (6:04 / km) +68m 5:32 / km
ahr:162 max:176 shoes: Salomon Sense Pro 2 Blue

Gauteng Relay Champs at Saints

Ran 3rd leg for ROC Veterans team. Ian first (dsq'ed for wrong control), then Craig. Went out in 2nd about 5 mins behind Raco - Glynn (Brian C & Garry dK legs 1 and 2), but caught him at 2/3rds mark.

Good run, enjoyed it. Only 1 small mistake taking wrong path enroute to #10. Lots of controls and technical reading in the bush and the buildings. ROC won both M and W open at least, but 3 teams dsq'ed for mispunching.

Saturday Mar 24, 2018 #

8 AM

Trail Running (Woodlands) 21:54 [5] 5.0 km (4:23 / km)
ahr:172 shoes: Asics DynaFlyte Grey/Lime

First time on this route version which goes down to the SW gate and back up before doing one lap of the reserve. Hillier as a result.

57/43

Thursday Mar 22, 2018 #

Note
(rest day)

More rain, didn't find a gap. So took my first rest day in about 60.

Wednesday Mar 21, 2018 #

6 PM

Road Running 34:19 [3] 6.2 km (5:32 / km) +91m 5:09 / km
ahr:134 shoes: Asics DynaFlyte Grey/Lime

Lots of rain, but found a gap in the evening to go for a run. Around the block, shortest route.

Tuesday Mar 20, 2018 #

7 PM

Orienteering race (Robin Hills) 1:29:05 [4] 16.77 km (5:19 / km) +265m 4:55 / km
ahr:145 max:166 shoes: Asics DynaFlyte Grey/Lime

Metrogaine around Robin Hills with Mark V. Managed a nice pace, me map and he clues. Small turnout, so we took an easy win. Had a good route plan, got 1 x 10p that we shouldn't have gone for and missed out on 1x 30p, 1x20p and 7x10p. Would have needed another 10-12 mins to clean up.

Monday Mar 19, 2018 #

5 PM

Trail Running (Emmarentia) 34:41 [3] 5.88 km (5:54 / km) +232m 4:56 / km
ahr:117 max:133 shoes: Salomon Sense Pro 2 Blue

Easy run around Emmarentia.

6 PM

Paddling (Emmarentia) 19:50 [3] 3.0 km (6:37 / km)
shoes: K1 (CS Maxi)

Dug my boat out and gave it a rinse in the dam. 3 laps.

Sunday Mar 18, 2018 #

7 AM

Trail Running race (Tornado Trail) 2:15:16 [4] 20.0 km (6:46 / km) +739m 5:43 / km
ahr:150 max:175 shoes: Salomon Sense Pro 2 Blue

Trail race organized by Shane at Nt'shonalanga near Gerardsville. Small turnout as there were 4 other trail runs in the province on the day. Very tough and technical route, even slower than Hedianga, with a few lawnmower track and some firebreak running. Dolomite terrain. Pushed it for the first 13k when chasing a guy, but had to back off as the second set of technical tracks started. Lovely venue.

Saturday Mar 17, 2018 #

8 AM

Trail Running (Atholl) 21:37 [5] 5.0 km (4:19 / km)
ahr:168 shoes: Salomon Sense Pro 2 Blue

As expected, not the most interesting parkrun, lots of loops in a small, scraggly park. Wet night and it started raining again during the run. Racing in a bunch most of the way for 2nd, got 5th but still happy with the time.

56/43

Friday Mar 16, 2018 #

6 PM

Road Running (Tezula) 21:53 [2] 3.63 km (6:02 / km)
ahr:112 max:126 shoes: Asics DynaFlyte Grey/Lime

5 laps of the estate

Thursday Mar 15, 2018 #

6 AM

Mountain Biking (Lonehill ) 1:04:07 [2] 20.06 km (18.8 kph) +355m
ahr:99 max:137 shoes: Specialized Epic FSR Mthn 2014

Short ride in Lonehill area. Legs very tired after bio session yesterday.

Av 18.8
Mx 53.4

Wednesday Mar 14, 2018 #

1 PM

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

6 PM

Road Running (Saints) 38:46 [3] 8.0 km (4:51 / km)
ahr:155 max:178 shoes: Asics DynaFlyte Grey/Lime

Good pace for the first half but eased off on the 2nd. 4km at 17:17.

Tuesday Mar 13, 2018 #

6 AM

Mountain Biking (Cradle) 3:43:33 [3] 70.34 km (18.9 kph) +1002m
ahr:106 shoes: Specialized Epic FSR Mthn 2014

Chartwell, GOG, Nooitgedacht, the new cradle MTB loop and then back via Elandsdrift, Chartwell.

Av 18.8
Mx 58.6

Monday Mar 12, 2018 #

1 PM

Orienteering (Joburg Zoo) 23:00 [2] 3.0 km (7:40 / km)
ahr:117 shoes: Salomon Sense Pro 2 Blue

Test run of all the controls before the schools league final.

Sunday Mar 11, 2018 #

10 AM

Orienteering race (The Coves) 21:08 [4] 3.3 km (6:24 / km)
ahr:156 max:174 shoes: Inov-8 X-Talon 212 Blue

Sprint race at the Coves Estate. 1:5000.

Not such a great start, wasn’t into the map until control 5. Lost about 15s to #2 and then another 10-15s to #3, failing to keep good lines through the green. Same to 4 but then finally settled down to 5. Should have cut the corner more going to 7. Slight hesitation to 10 where I hadn’t read enough detail inside the circle. Thereafter much better apart from 22 where I lost time going left of the building instead of right. About 45s of total time loss through the course, but still an improvement from preiovus races, finishing 3rd, about 2 mins down on Michael and Brad.

Men - Splits

Saturday Mar 10, 2018 #

8 AM

Trail Running (Ludwig’s Roses) 21:49 [4] 5.0 km (4:22 / km)
ahr:162 shoes: Salomon Sense Pro 2 Blue

Went north for the Roses Parkrun. Lovely route, slightly technical underfoot with a few holes in the grass tracks, but great scenery. Chased for 1st and got it, with my 4th fastest SA Parkrun time. Will want to go for my fastest in the next few weeks, which means taking 23s off. Feels very doable.

55/42

Friday Mar 9, 2018 #

6 AM

Mountain Biking (Cradle) 3:41:15 [3] 88.53 km (24.0 kph) +996m
ahr:111 max:161 shoes: Specialized Epic FSR Mthn 2014

Out along cradle road, via Elandsdrift. Went as far as Caves and also Danielsrust before returning via Elandsdrift again.

Av 24.0
Mx 64.4

Thursday Mar 8, 2018 #

6 PM

Road Running (Randburg) 38:17 [3] 8.0 km (4:47 / km) +70m 4:35 / km
ahr:174 shoes: Asics DynaFlyte Grey/Lime

Moderate pace all around. Cool conditions after a storm.

Wednesday Mar 7, 2018 #

1 PM

Gym (Bio) 45:00 [3]

Discovery fitness test. I passed. Made it to 18 mins on the watt bike.

6 PM

Road Running (Saints) 36:49 [4] 8.0 km (4:36 / km)
ahr:166 max:189 shoes: Asics DynaFlyte Grey/Lime

Moderate pace all around, trying to stick close to Benedict.

Tuesday Mar 6, 2018 #

6 PM

Road Running (Sunninghill) 17:45 [4] 4.0 km (4:26 / km) +56m 4:09 / km
ahr:165 shoes: Asics DynaFlyte Grey/Lime

Very hot and humid with some light spitting making it worse.

Monday Mar 5, 2018 #

7 AM

Road Running intervals (Fairfield ) 21:55 [3] 4.5 km (4:52 / km)
shoes: Salomon Sense Pro 2 Blue

Out to Fairfield and then 3 x hill sprints up Angelica.

Sunday Mar 4, 2018 #

7 AM

Trail Running race (Smuts House) 1:56:04 [4] 19.75 km (5:53 / km)
ahr:147 max:182 shoes: Salomon Sense Pro 2 Blue

Smuts House Trail Tun in Irene.

Nice run along the Sesmyl spruit and then up the Cornwall koppies, a loop down to the R21 and the mouth to the hill overlooking the shooting range and BRB. After passing a guy at 2km mark, I didn’t have anyone else for company apart from a guy ahead who turned off for the 15k. Had taken it at anoderate pace, but at about 16k saw that the gap ahead of me was about 6 min and 8+ behind, so I eased off even further and enjoyed the scenery. Finished 4th male and 5th overall in a very weak field.

Saturday Mar 3, 2018 #

8 AM

Trail Running (Westbury) 22:03 [4] 5.0 km (4:25 / km)
ahr:161 shoes: Salomon Sense Pro 2 Blue

Felt good for most of the run. About 35s off my previous run here, so nice to see times improving.

54/41

Friday Mar 2, 2018 #

7 AM

Road Running (Fourways gardens ) 47:30 [3] 8.5 km (5:35 / km)
ahr:130 max:166 shoes: Asics DynaFlyte Grey/Lime

Around the block with an added loop.

Thursday Mar 1, 2018 #

6 AM

Mountain Biking (Lammermoor) 3:15:46 [3] 61.8 km (18.9 kph) +902m
ahr:113 max:149 shoes: Specialized Epic FSR Mthn 2014

Chartwell, Lion Park, GOG, Bokmakierie, Walkhaven, Lamermoor roads and then back via Elandsdrift.

Av 18.9
Mx 65.9

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