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Training Log Archive: nmulder

In the 7 days ending Feb 22, 2015:

activity	#	time	miles		km		+m
Mountain Biking	1	3:35:37	37.68	(10.5/h)	60.64	(16.9/h)
Gym	2	2:00:00
Paddling	2	1:39:15	9.94	(9:59)	16.0	(6:12)
Track / Speed Work	1	34:43	3.98	(8:44)	6.4	(5:25)
Orienteering	1	31:46	2.67	(11:53)	4.3	(7:23)
Road Running	1	22:38	3.11	(7:17)	5.0	(4:32)	67
Total	8	8:43:59	57.38		92.34		67

3:35

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Sunday Feb 22, 2015 #

9 AM

Orienteering race (American Int School) 21:46 [4] 3.3 km (6:36 / km)
shoes: Salomon 3D S-Lab Red #4

Urban sprint race at American International School. Had an earlier start than normal to avoid the heat. Felt good most of the way around, but map mistakes on the 3rd and 2nd last where I hadn't planned routes well enough. Lost 20s and 30s respectively - annoying after zero mistakes until then.

Finished 5th behind Michael, Brad, Garry and Eugene. Removing my mistakes wouldn't have pushed me up a position, so also disappointed with my speed. Legs were heavier than expected and I probably needed to risk pushing the envelope a bit more.

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Salomon 3D S-Lab Red #4

Men - Splits

Saturday Feb 21, 2015 #

6 AM

Mountain Biking 3:35:37 [3] 60.64 km (16.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode with Mac and Nathan from Eagle Canyon. Out via Ruimsig, then Krugersdorp Cuttings and Kings Kloof. Trails are heavily overgrown as they've closed the bike park. Started to rain as we exited out via Honingklip Farm. Back along Potgieter and De Wet.

Av 16.8
Mx 56.3

Thursday Feb 19, 2015 #

4 PM

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

6 PM

Paddling 1:01:15 [4] 10.0 km (6:08 / km)
shoes: K1 (CS Maxi)

First time trial at Dabs for the paddling season, which is almost over...

Last 2 laps were shockers as I died at 8km.

Wednesday Feb 18, 2015 #

5 PM

Track / Speed Work hills (Emmarentia) 8:43 [5] 2.0 km (4:22 / km)
shoes: Salomon Sense Mantra 2 grey/or

5 x 390m hill sprints up the Vista from the dam track to the 2nd track.

1:40
1:43
1:47
1:48
1:45

Track / Speed Work warm up/down (Emmarentia) 26:00 [3] 4.4 km (5:55 / km)
shoes: Salomon Sense Mantra 2 grey/or

From Dabs around a bit of the park to Vista and back after hill sessions.

6 PM

Paddling (Emmarentia) 38:00 [3] 6.0 km (6:20 / km)
shoes: K1 (CS Maxi)

5 long laps

Tuesday Feb 17, 2015 #

4 AM

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

6 PM

Road Running 22:38 [4] 5.0 km (4:32 / km) +67m 4:15 / km
shoes: Asics Gel Nimbus 2007

Tried to push harder than normal, but was a bit flat after Bio. Decent 2nd and 3rd kms, but wasn't able to accelerate on 5th. Felt my core the most.

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