Training Log Archive: nmulder

In the 7 days ending Sep 23, 2018:

1:00

0:00

8 AM

Orienteering (Iron Crown) 30:02 [2] 2.58 km (11:38 / km) +401m 6:33 / km
ahr:132 shoes: Salomon Spikecross Black #1

Checking Mark V.'s control placing at Iron Crown for the SA Champs Long. Very steep, no problems.

12 PM

Orienteering (Woodbush) 48:17 [2] 3.28 km (14:43 / km) +111m 12:35 / km
ahr:115 max:139 shoes: Salomon Spikecross Black #1

Easy control checking at Woodbush for SA Champs relay. Went to all the controls, no problems.

4 PM

Orienteering (Iron Crown) 30:08 [3] 2.48 km (12:09 / km)
ahr:142 shoes: Salomon Spikecross Black #1

Putting out controls at Iron Crown for SA Champs long.

5 PM

Orienteering (Iron Crown) 30:12 [3] 4.5 km (6:43 / km) +116m 5:57 / km
ahr:148 max:166 shoes: Salomon Spikecross Black #1

More controls and more running to put out controls.

12 PM

Trail Running (Emmarentia) 30:33 [3] 5.71 km (5:21 / km) +126m 4:49 / km
ahr:152 max:165 shoes: Salomon Sense Pro 3 Blue

Went to Cresta for map printing and then on to Emmies for a run around the park (and a shower, water off for 3rd day).

1 PM

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

7 AM

Road Running (Craigavon) 30:23 [3] 5.23 km (5:49 / km) +92m 5:20 / km
ahr:138 max:153 shoes: Asics DynaFlyte Grey/Lime

Dropped the car off for a service and ran home.