Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Apr 28, 2019:

activity	#	time	miles		km		+m
Trail Running	4	1:36:30	12.43	(7:46)	20.0	(4:50)	121
Gym	1	1:00:00
Road Running	1	32:02	3.59	(8:55)	5.78	(5:33)	77
Orienteering	1	25:15	1.86	(13:33)	3.0	(8:25)	150
Total	7	3:33:47	17.88		28.78		348

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Sunday Apr 28, 2019 #

10 AM

Orienteering race (The Wilds) 25:15 [5] 3.0 km (8:25 / km) +150m 6:44 / km
ahr:163 max:175 shoes: Salomon Sense Pro 5 Blue

The Wilds 1:4'000 2m

A close-run race, just beating Alex by 4 secs and Paul by 9 secs. Eugene only 1/2 min behind.

Good start, but a couple of errors in RC to #23 and #24 (30 secs). Also made mistakes to 26 and 27 by not attacking the controls straight enough which cost me 30 secs together and made the results so tight.

Men - Splits

Saturday Apr 27, 2019 #

5 AM

Trail Running (Wits) 24:44 [4] 5.0 km (4:57 / km) +77m 4:36 / km
ahr:158 max:166 shoes: Salomon Sense Pro 5 Blue

Freedom Day Parkrun #1 in the dark at Wits.

7 AM

Trail Running (Lenasia) 24:06 [4] 5.0 km (4:49 / km)
ahr:161 max:164 shoes: Salomon Sense Pro 5 Blue

Freedom Day #2. Course is still long.

8 AM

Trail Running (Soweto) 23:15 [5] 5.0 km (4:39 / km) +31m 4:31 / km
ahr:175 shoes: Salomon Sense Pro 5 Blue

Freedom Day #3 and the official park run for Saturday.

Course has changed, now 3.5 loops which is too many. Very muddy after the recent rains.

94/74

10 AM

Trail Running (Bosmont) 24:25 [4] 5.0 km (4:53 / km) +13m 4:49 / km
ahr:166 max:171 shoes: Salomon Sense Pro 5 Blue

Freedom Day run #4. That was me done for the day whilst the others went on to do up to 9.

Friday Apr 26, 2019 #

4 PM

Road Running (Craigavon) 32:02 [2] 5.78 km (5:33 / km) +77m 5:12 / km
ahr:134 max:153 shoes: Asics DynaFlyte Grey/Lime

Craigavon loop.

Wednesday Apr 24, 2019 #

1 PM

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

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