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Training Log Archive: nmulder

In the 7 days ending May 12, 2019:

	activity	#	time	miles		km		+m
	Trail Running	2	2:07:06	15.38	(8:16)	24.75	(5:08)	345
	Road Running	3	1:31:37	11.36	(8:04)	18.28	(5:01)	205
	Orienteering	1	24:04	2.49	(9:41)	4.0	(6:01)	80	19 /	22c	86%
	Total	6	4:02:47	29.22	(8:18)	47.03	(5:10)	630	19 /	22c	86%
averages - weight:79.7kg

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Sunday May 12, 2019 #

8 AM

Trail Running race (Smuts House) 1:44:04 [5] 19.75 km (5:16 / km) +274m 4:56 / km
ahr:155 max:168 weight:79.7kg shoes: Salomon Sense Pro 5 Blue

TrailAdventure - Jan Smuts Irene Trail Run from Jan Smuts House.

Same course as I did in March last year, but took 12 mins off my time. Felt very good the whole way round. Ran well on the first 10km, leading and staying with the 1st lady. Then dropped her on the steep hill into the Cornwall grasslands. Felt good through all the koppies on the way back. Too far to catch anyone ahead of me. Probably finished about 5th.

I've got my weight down to a nice racing weight of sub-80 and feeling good on the trails.

Saturday May 11, 2019 #

8 AM

Trail Running (Meyers Farm) 23:02 [5] 5.0 km (4:36 / km) +71m 4:18 / km
ahr:171 shoes: Salomon Sense Pro 5 Blue

Tough and challenging cross-country course at Meyers Farm Parkrun, south of Joburg. Lots of mowed grass tracks. Was pushing another guy for 1st, taking the lead at 3km, but he came back and left me for dead at 4km. Jogged in after that.

Official parkrun times have another mistake again, wrongly giving me the 1st place time and position.

95/75

7 PM

Orienteering race (Woodmead) 24:04 [5] **** 4.0 km (6:01 / km) +80m 5:28 / km
ahr:158 max:171 spiked:19/22c shoes: Inov-8 X-Talon 212 Blue

The Country Club Johannesburg
1:5'000 2.5m

Course felt a bit easy to start with, but Michele made up for it over the last 1/4 of the course going through the bushy area. Lost a bit of time on direction out of #11 and then attacking #13. Slightly right on #14 and then almost perfect and fast through the remainder of the bushland. That gave me a strong gap for the win as Ryno had been 1 min ahead until then and Alex about 15s.

That's given me my 3rd win in the Urban series, so one of my better years so far.

Men - Splits

Friday May 10, 2019 #

9 AM

Road Running (Broadacres) 35:38 [3] 7.03 km (5:04 / km) +73m 4:49 / km
ahr:150 max:167 shoes: Asics DynaFlyte Grey/Lime

Purple tulip nursery loop. Out on Cedar and back parallel.

2 PM

Note

4 hours of mapping updates at B’sorah.

Thursday May 9, 2019 #

6 PM

Road Running (Randburg) 23:37 [4] 5.0 km (4:43 / km) +43m 4:32 / km
ahr:148 max:157 shoes: Salomon Sense Pro 5 Blue

Road Running warm up/down 6:26 [2] 1.25 km (5:09 / km)
shoes: Salomon Sense Pro 5 Blue

Wednesday May 8, 2019 #

6 PM

Road Running (Saints) 25:56 [3] 5.0 km (5:11 / km) +89m 4:46 / km
ahr:141 max:180 shoes: Asics DynaFlyte Grey/Lime

Monday May 6, 2019 #

Note

Flew back from CT

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