Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Aug 30, 2020:

	activity	#	time	miles		km		+m
	Mountain Biking	4	14:05:23	190.26	(13.5/h)	306.2	(21.7/h)	3135
	Gym	2	2:00:00
	Trail Running	2	1:50:27	11.89	(9:17)	19.14	(5:46)	335
	Road Running	1	25:21	2.59	(9:47)	4.17	(6:05)	50
	Total	9	18:21:11	204.75		329.51		3520
averages - weight:81.1kg

9:09

0:00

» now

Sunday Aug 30, 2020 #

4 PM

Mountain Biking (Northern Farm) 1:04:31 [3] 20.26 km (18.8 kph) +237m
ahr:108 max:134 shoes: Specialized Epic FSR Mthn 2014

Riding at Northern Farms, following the main outside tracks. Also a bit of the new single track on the black route in the N corner of the reserve.

Saturday Aug 29, 2020 #

5 AM

Mountain Biking (Mini Munga) 9:09:50 [3] 204.82 km (22.4 kph) +1865m
ahr:126 max:187 weight:81.1kg shoes: Specialized Epic FSR Mthn 2014

Long day out for the 12-hour Mini Munga training ride with Brigitte.

Started with the main bunch out to Tarlton but from there riding on our own. Kept a good pace through Magaliesburg and New Thorndale, but speed dropped from the climb up Death Valley. Wind on top from Boons was also pumping, from the SW instead of the predicted NW. Long stop at the water point at Boons before setting out. Hard going to Mathopastad, but then strong tailwinds every time and again on the way home. 2nd waterpoint just before the R500. Finished strong again and a good tailwind through the Cradle.

I felt good the wholeway, got some very good time in the saddle. Knees a touch achy afterwards.

Friday Aug 28, 2020 #

9 AM

Trail Running (Helderfontein) 43:04 [3] 8.0 km (5:23 / km) +92m 5:05 / km
ahr:141 max:162 shoes: Salomon Sense Pro 6 Blue

Running at Helderfontein, starting with a circuit of the top fields, then down to the river before coming back via the dams.

Thursday Aug 27, 2020 #

9 AM

Mountain Biking (Cradle) 32:04 [3] 13.16 km (24.6 kph) +145m
ahr:113 max:150 shoes: Specialized Epic FSR Mthn 2014

Out from Bidon to Muldersdrift and back.

Mountain Biking (Cradle) 1:19:10 [5] 29.69 km (22.5 kph) +397m
ahr:140 max:157 shoes: Specialized Epic FSR Mthn 2014

Cradle loop on the MTB track. Fairly strong NE wind.

1 PM

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

Wednesday Aug 26, 2020 #

8 AM

Trail Running (Cradle Moon) 1:07:23 [3] 11.14 km (6:03 / km) +243m 5:27 / km
ahr:143 max:161 shoes: Salomon Sense Pro 6 Blue

Running at Cradle Moon. Anticlockwise around the outside routes, including last half of the hiking trail.

Tuesday Aug 25, 2020 #

10 AM

Mountain Biking (Beaulieu) 1:59:48 [3] 38.27 km (19.2 kph) +491m
ahr:103 max:138 shoes: Specialized Epic FSR Mthn 2014

Ride out past Helderfontein and around Beaulieu and Kyalami.

Mx 49.9

1 PM

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

Monday Aug 24, 2020 #

5 PM

Road Running (Cedar Lakes) 25:21 [2] 4.17 km (6:05 / km) +50m 5:44 / km
ahr:125 shoes: Asics DynaFlyte Grey/Lime

Short easy run out to Cedar Lakes entrance and back.

« Earlier | Later »