Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jan 31, 2016:

activity

time

miles

Mountain Biking

4:41:04

59.37

(12.7/h)

95.54

(20.4/h)

Road Running

53:13

5.75

(9:16)

9.25

(5:45)

Orienteering

25:25

2.17

(11:41)

3.5

(7:16)

100

Total

5:59:42

67.29

(5:21)

108.29

(3:19)

100

3:04

0:00

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Sunday Jan 31, 2016 #

10 AM

Orienteering race (Saint Stithians) 25:25 [5] 3.5 km (7:16 / km) +100m 6:21 / km
shoes: Inov-8 X-Talon 212 Orange

Saint Stithians - 1:4'000

WRE race. Finished 3rd, but a long way down on Brad (2.5 mins) and Alex (almost 2 mins). No mistakes, just unfit.

Saturday Jan 30, 2016 #

7 AM

Mountain Biking (Braamfontein Spruit) 3:04:59 [3] 58.25 km (18.9 kph)
shoes: Specialized Epic FSR Mthn 2014

With Nathan up the Spruit to Alberts Farm and back down to Nicol. Straight home from there.

Av 18.9
Mx 60.9

Friday Jan 29, 2016 #

10 AM

Mountain Biking 1:36:05 [3] 37.29 km (23.3 kph)
shoes: Specialized Epic FSR Mthn 2014

Toadbury Hall loop, out via Lanseria and back Elandsdrift.

Av 23.3
Mx 62.5

C • Good speed 2

6 PM

Road Running (Witkoppen) 22:24 [2] 3.5 km (6:24 / km)
shoes: Asics Gel Nimbus 2007

Evening run with Steph down to Witkoppen Park.

Tuesday Jan 26, 2016 #

6 PM

Road Running (Fourways Gardens) 30:49 [3] 5.75 km (5:22 / km)
shoes: Asics Gel Nimbus 2007

Frederick road loop.

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