Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Jan 31, 2020:

activity	#	time	miles		km		+m
Adventure Racing	2	15:36:00	42.79	(21:53)	68.86	(13:36)	2114
Mountain Biking	4	7:26:31	92.28	(12.4/h)	148.51	(20.0/h)	1784
Gym	5	5:00:00
Trail Running	4	3:35:15	27.56	(7:49)	44.35	(4:51)	457
Road Running	4	2:02:37	14.92	(8:13)	24.01	(5:06)	407
Orienteering	1	1:38:00	5.16	(19:00)	8.3	(11:48)	353
Total	20	35:18:23	182.7		294.03		5115

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Friday Jan 31, 2020 #

7 AM

Mountain Biking (Cradle) 1:30:16 [3] 29.78 km (19.8 kph) +397m
ahr:124 max:153 shoes: Specialized Epic FSR Mthn 2014

MTB track loop of the Cradle from Bidon.

Thursday Jan 30, 2020 #

7 AM

Trail Running (B'sorah Farm) 2:24:12 [3] 29.35 km (4:55 / km) +373m 4:37 / km
ahr:135 max:156 shoes: Specialized Epic FSR Mthn 2014

Running the new MTB tracks at B'sorah. Had plans to do the full 30km but cut it short towards the end, with the L foot getting painful from a pinched nerve. Some great new trails in the S end of the area.

Wednesday Jan 29, 2020 #

1 PM

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

6 PM

Road Running (Saints) 23:09 [5] 5.0 km (4:38 / km) +80m 4:17 / km
ahr:176 max:180 shoes: Asics DynaFlyte Grey/Lime

Tuesday Jan 28, 2020 #

7 AM

Mountain Biking (Chartwell) 1:51:31 [3] 35.15 km (18.9 kph) +455m
ahr:106 max:140 shoes: Specialized Epic FSR Mthn 2014

Chartwell area.

Monday Jan 27, 2020 #

6 AM

Mountain Biking (Cradle) 2:38:25 [3] 62.18 km (23.6 kph) +796m
ahr:111 max:148 shoes: Specialized Epic FSR Mthn 2014

Cradle loop clockwise. Out and back via Elandsdrift.

Av 23.5
Mx 64.2

4 PM

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

Sunday Jan 26, 2020 #

9 AM

Mountain Biking (Northern Farm) 1:26:19 [1] 21.4 km (14.9 kph) +136m
ahr:83 max:134 shoes: Specialized Epic FSR Mthn 2014

Just got my bike back from post-Fiji service.

With Steph at Northern Farm, two loops of the easier tracks and a short extra. Got a bit of practice pumping up her tyres at various points as the tyre slime had dried up.

Av 14.8
Mx 38.9

Saturday Jan 25, 2020 #

8 AM

Trail Running (Lichtenburg) 23:15 [4] 5.0 km (4:39 / km) +16m 4:35 / km
ahr:168 max:178 shoes: Salomon Sense Pro 6 Blue

Parkrun on an old racetrack just outside Lichtenburg. 3 laps and a bit of the tarmac route. Course about 200m long in the end.

117 / 94

Friday Jan 24, 2020 #

6 AM

Road Running (Fourways Gardens) 32:05 [3] 6.01 km (5:20 / km) +88m 4:58 / km
ahr:147 max:159 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens, Broadacres loop.

Wednesday Jan 22, 2020 #

1 PM

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

6 PM

Road Running (Saints) 42:10 [2] 8.0 km (5:16 / km) +136m 4:51 / km
ahr:157 max:171 shoes: Asics DynaFlyte Grey/Lime

Easy 8km TT.

Sunday Jan 19, 2020 #

5 AM

Adventure Racing (Afriski) 2:11:00 [3] 11.5 km (11:23 / km) +383m 9:46 / km
ahr:112 max:149 shoes: Salomon S-Lab Amphib2 Blue

A shorter trekking session out to the peak at the top of Afriski and then along an adoining ridge and back.

Saturday Jan 18, 2020 #

4 AM

Adventure Racing (Afriski) 13:25:00 [3] 57.36 km (14:02 / km) +1731m 12:12 / km
ahr:118 max:161 shoes: Salomon 3D Pro Royal #17

Team training from Afriski in a clockwise loop to the escarpment, including a quick stop at Tugela Falls. Cool and overcast, with a good downpour on the way back for the last 3 hours or so. A bit of jogging now and again.

Wednesday Jan 15, 2020 #

12 PM

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

6 PM

Road Running (Saints ) 25:13 [3] 5.0 km (5:03 / km) +103m 4:34 / km
max:170 (injured) shoes: Asics DynaFlyte Grey/Lime

Intended to do 8, but developed a niggle and cut onto the 5.

Saturday Jan 11, 2020 #

7 AM

Trail Running (Modimolle / Nylstroom) 24:46 [4] 5.0 km (4:57 / km) +17m 4:52 / km
ahr:171 max:174 shoes: Salomon Sense Pro 5 Blue

Parkrun in Modimolle after Welgevonden holiday. Lovely golf course and wildlife estate run through the bush, single lapper. Pushed it for first two kms and then eased off and enjoyed.

116 / 93

Monday Jan 6, 2020 #

12 PM

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

Saturday Jan 4, 2020 #

8 AM

Trail Running (Lydenburg) 23:02 [5] 5.0 km (4:36 / km) +51m 4:23 / km
ahr:165 max:178 shoes: Salomon Sense Pro 5 Blue

Parkrun at Mashishing / Lydenburg from the Fisheries. A double lapper course with a few in and outs along the access road. Quite nice but they could do with a few more arrows. Eugene and Michele chasing me round the course.

115 / 92

Wednesday Jan 1, 2020 #

4 PM

Orienteering (London Plantation) 1:38:00 [3] 8.3 km (11:48 / km) +353m 9:44 / km
ahr:120 max:148 shoes: Salomon Spikecross Black #1

Checking controls at London Plantation, day 4 of the Big 5 O-Week.

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