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Training Log Archive: nmulder

In the 7 days ending Jan 27, 2019:

activity	#	time	miles		km		+m
Mountain Biking	2	3:44:54	43.79	(11.7/h)	70.48	(18.8/h)
Paddling	2	1:43:44	9.69	(10:42)	15.6	(6:39)
Road Running	3	1:22:11	10.56	(7:47)	17.0	(4:50)	232
Gym	1	1:00:00
Orienteering	1	27:48	2.11	(13:10)	3.4	(8:11)	95
Trail Running	1	21:20	3.11	(6:52)	5.0	(4:16)	10
Total	10	8:39:57	69.27		111.48		337

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Sunday Jan 27, 2019 #

9 AM

Orienteering (St Johns and Rodean) 27:48 [4] 3.4 km (8:11 / km) +95m 7:10 / km
ahr:160 max:169 shoes: Salomon Sense Pro 4 Blue

First Urban event of the year on St Johns and Rodean maps. 1:2500.

Started nicely on the St Johns section. Got a bit held up by slow runnners in one or two parts early on, but then settled down. Got the best route choices until 9 where I overshot went entering the courtyard. (15s). Then a few long legs before next mistake on way to 14. Didn’t read t at a building was actually a wall and impassable. Found the map confusing (20s). Then okay all the way to Rodean.

First time I’ve been on this map but managed okay. Very technical. Went for the faster path options in most places. Maybe lost some time 21-22 going right even though it looked faster. Also went left on small track 23-24 which may have cost 10s. Around 25 I took the small track around the water tanks and o think this was faster. Went long way 25-26 and don’t think it worked.

Finished 2nd begins Alex by about a minute which is fair for me. Jeremy was 7s faster but mispunched.

Men - Splits

Saturday Jan 26, 2019 #

8 AM

Trail Running (Klerksdorp) 21:20 [5] 5.0 km (4:16 / km) +10m 4:13 / km
ahr:171 max:177 shoes: Salomon Sense Pro 4 Blue

Parkrun in Klerksdorp. An enjoyable double-lapper in a small nature reserve next to a dam. Coolish weather compared to the last few weeks. Finished 2 secs off my SA Parkrun PBs (Bulithando and Brakpan), which was unexpected given how poor I’ve felt in my running recently.

86/68

Friday Jan 25, 2019 #

7 AM

Mountain Biking (Lanseria) 2:04:57 [3] 37.87 km (18.2 kph)
ahr:111 max:146 shoes: Specialized Epic FSR Mthn 2014

Lanseria + loop.

Av 18.1
Mx 61.8

5 PM

Paddling (Emmarentia) 47:18 [3] 7.0 km (6:45 / km)
shoes: K1 (CS Maxi)

7 laps. Got forced off the water by high winds before a storm.

Thursday Jan 24, 2019 #

6 PM

Road Running (Randburg) 23:39 [4] 5.0 km (4:44 / km) +42m 4:32 / km
ahr:160 max:168 shoes: Asics DynaFlyte Grey/Lime

Wednesday Jan 23, 2019 #

7 AM

Mountain Biking (Chartwell) 1:39:57 [3] 32.61 km (19.6 kph)
ahr:115 max:147 shoes: Specialized Epic FSR Mthn 2014

Av 19.5
Mx 62.5

1 PM

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

6 PM

Road Running (Saints) 40:31 [4] 8.0 km (5:04 / km) +134m 4:40 / km
ahr:163 max:172 shoes: Asics DynaFlyte Grey/Lime

Ran with Mac.

Tuesday Jan 22, 2019 #

6 PM

Road Running (Sunninghill) 18:01 [3] 4.0 km (4:30 / km) +56m 4:13 / km
ahr:167 max:177 shoes: Asics DynaFlyte Grey/Lime

Monday Jan 21, 2019 #

5 PM

Paddling (Emmarentia ) 56:26 [3] 8.6 km (6:34 / km)
shoes: K1 (CS Maxi)

8 laps

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