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Training Log Archive: nmulder

In the 7 days ending Oct 5, 2014:

activity	#	time	miles		km		+m
Mountain Biking	2	2:49:22	35.77	(12.7/h)	57.57	(20.4/h)
Orienteering	2	2:33:33	11.5	(13:21)	18.5	(8:18)	825	50 /	53c	94%
Trail Running	1	33:48	4.69	(7:12)	7.55	(4:29)
Road Running	1	17:18	2.49	(6:58)	4.0	(4:20)	56
Total	6	6:14:01	54.44	(6:52)	87.62	(4:16)	881	50 /	53c	94%

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Sunday Oct 5, 2014 #

10 AM

Orienteering race (Hilton College) 1:26:24 [4] *** 10.6 km (8:09 / km) +535m 6:31 / km
spiked:30/31c shoes: Inov-8 X-Talon 212 Orange

SA Champs Long Distance (although not that long)

Had a good fast start, but it didn't last. First mistake at #6 where I lost contact with the map when contouring and didn't climb fast enough. Instead of aiming off to the path and running straight in, I passed under the control, realising my mistake when I saw the fence. Then better, but I started tiring quickly on the hill up to 14 and 15. By #20 I was hypoglycemic. Struggled up the next hill to #24 and 25. Recovered a bit towards the end.

So only 1 mistake, but body felt very bad. Probably didn't have enough to eat at breakfast and I ran out of energy.

Finished 5th behind Tim, Brad, Brian, Michael. 10 min to Tim but only 2 mins to Brian and Mike.

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange

M21E - Splits

Saturday Oct 4, 2014 #

Event: South African Orienteering Champs

2 PM

Orienteering race (Hilton College) 42:09 [5] *** 4.9 km (8:36 / km) +290m 6:38 / km
spiked:20/22c shoes: Inov-8 X-Talon 212 Orange

SA Champs Middle Distance

Good start to the race. Had a brief route choice wobble to #1 as I worked out that the green wasn't that green. Went low route to #4, but maybe upper was faster. Suffered up the climb to #5 but recovered on the other side. #13 was my first wobble when I started slowing down too early and got drawn into another nearby control. Big problem at #19 where the control was hidden under a bush; lost just over 1 min. Eugene recaught me here (-4 min) after I had passed him unknowingly at #17. He pushed me hard up the hill through the last few controls.

Finished 4th behind Brad, Mike and Brian. 6 min to Brad and 1.5 to Brian, but am slightly disappointed that I wasn't closer.

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talon 212 Orange

M21A - Splits

Friday Oct 3, 2014 #

3 PM

Mountain Biking 40:56 [3] 15.39 km (22.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode out to Malboro to collect my car from service. Needed to take evasive action in the traffic twice. A good reminder why I try not to ride in Joburg. :(

Av 22.6 Mx 62.5

Thursday Oct 2, 2014 #

7 AM

Mountain Biking (Braamfontein Spruit) 2:08:26 [3] 42.18 km (19.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Dropped off my car for service and then rode back the long way. From Malboro, played with the rush hour traffic up through Sandton, Rosebank, Zoo Lake, Emmarentia and then down the spruit till Bryanston. Some bridge upgrades and new underpasses mean there are no more road crossings after Tana road.

Av 19.7 Mx 43.0

Wednesday Oct 1, 2014 #

8 PM

Trail Running race (Rand Park GC) 33:48 [4] 7.55 km (4:29 / km)
shoes: Salomon 3D S-Lab Red #4

Kinetic night trail race at Randpark Golf Course. New route from previous races and the Rand Park course is currently being renovated, so a lot move uneven than usual. They came a bit short on distance.

Might have got close to a top 10.

Tuesday Sep 30, 2014 #

6 PM

Road Running 17:18 [4] 4.0 km (4:20 / km) +56m 4:03 / km
shoes: Asics Gel Nimbus 2007

Nice comfortable pace with Nathan.

C • comfort... 2

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