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Training Log Archive: nmulder

In the 7 days ending Apr 6, 2014:

activity	#	time	miles		km		+m
Mountain Biking	3	9:51:27	148.35	(15.0/h)	238.74	(24.2/h)
Gym	4	3:00:00
Road Running	2	59:07	6.65	(8:53)	10.7	(5:31)	67
Paddling	1	53:55	6.21	(8:41)	10.0	(5:24)
Trail Running	1	41:49	5.16	(8:06)	8.3	(5:02)
Orienteering	1	16:51	1.74	(9:41)	2.8	(6:01)
Total	12	15:43:09	168.11		270.54		67

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Sunday Apr 6, 2014 #

Event: GOC Urban 6

10 AM

Orienteering race (Nirox Sculpture Park) 16:51 [5] 2.8 km (6:01 / km)
shoes: Inov-8 X-Talon 212 Orange

My first orienteering race of the year... :-)

1:4'000 with 2.5m contours by Nick de Klerk. Nice technical parkland with lots of ponds and features. One of the nicest sprint areas in the country. Good first-time map by Nick.

Had a good run, with almost no mistakes. A bit to the right attacking #6, but otherwise I think I chose the best route choice each time. Hammie a bit iffy, but not too bad. Thought that I was going at a decent speed, but the end results suggest I was a bit dillusional, finishing at least 1 min down against what I was expecting. So some speed work to be done....

GPS trackers shows that I slowed down 30s/km after the 1st km, so 1:15 slower overall.

C • 2dRerun 2

Saturday Apr 5, 2014 #

7 AM

Mountain Biking (Breedt's Nek) 4:55:08 [4] 115.08 km (23.4 kph)
shoes: Specialized Epic FSR Mthn 2014

With Mac and Nathan from Van Gaalen's out along the river and then the dirt roads to Breedt's Nek. Over the top to the cafe on the other side and U-turn. Back home the same way. Got to halfway at 2h35, so 15 min faster on the way home.

Sightings: Giraffe, Monkeys, Parrot that can make chicken sounds.

Av 23.4

Friday Apr 4, 2014 #

11 AM

Gym (Physio) 30:00 [3]

Thursday Apr 3, 2014 #

2 PM

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

6 PM

Paddling (Emmarentia) 53:55 [5] 10.0 km (5:24 / km)
shoes: K2 (Renegade)

With Nathan. Fair start, finding Murray and Ivan settling down on our wave. Got into a group of 3 boats, but a lapping K3 broke us up on lap 7. From there we were on our own. Happy with this time compared to last week.

Wednesday Apr 2, 2014 #

6 AM

Mountain Biking (Cradle) 2:38:03 [3] 62.49 km (23.7 kph)
shoes: Specialized Epic FSR Mthn 2014

With Mac at a more sedentary pace. Cradle loop, clockwise coming back via Elandsdrift.

Av 23.7
Mx 60.4

C • 3km/hr less than yesterday 2

8 PM

Trail Running race (Kinetic Night Trail) 41:49 [4] 8.3 km (5:02 / km)
shoes: Salomon 3D S-Lab Red #4

Kinetic Night Trail at Joburg Country Club.

Beautiful area. Lots of undulation, so quite testing course. Ended up being slightly over 8km. Legs feeling better. Twingy to start with, but settled down after 3km or so.

Tuesday Apr 1, 2014 #

6 AM

Mountain Biking (Cradle) 2:18:16 [4] 61.17 km (26.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Concept Cyclery ride with Mac. Left before the main group and they never caught us. :-)

Anti clockwise via Lanseria.

Av 26.5, Mx 72.5

Sightings: Serval (dead), Wildebeest, Siberian Tiger, Lion.

12 PM

Gym (Physio) 30:00 [3]

Plyometrics and strength.

4 PM

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

6 PM

Road Running (Old Parks) 24:15 [3] 5.0 km (4:51 / km) +67m 4:33 / km
shoes: Asics Gel Nimbus 2007

Dead legs.

C • Getting Back 2

Monday Mar 31, 2014 #

6 PM

Road Running (Fourways Gardens) 34:52 [3] 5.7 km (6:07 / km)
shoes: Specialized Epic FSR Mthn 2014

Neighbourhood run with Stephanie. Got very wet. A 2 min break at one point to miss the worst of the hailstorm.

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