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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Mar 21, 2021:

activity # timemileskm+m
  Mountain Biking4 8:21:42 126.63(15.1/h) 203.79(24.4/h) 2405
  Gym2 2:00:00
  Trail Running1 1:23:11 6.64(12:31) 10.69(7:47) 320
  Orienteering1 24:10 2.96(8:10) 4.76(5:05) 4812 /17c70%
  Total8 12:09:03 136.23 219.24 277312 /17c70%
averages - weight:82.7kg

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Sunday Mar 21, 2021 #

6 AM

Trail Running (Klipriviersberg) 1:23:11 intensity: (3:36 @1) + (33:15 @2) + (26:12 @3) + (17:16 @4) + (2:52 @5) 10.69 km (7:47 / km) +320m 6:46 / km
ahr:129 max:174 shoes: Salomon Sense Pro3 Blue/Orange

Ran at Klipriviersberg Reserve again with Mark. Had planned on doing the standard 14km loop. Felt great going up the first hill, but calf started nagging me on the downhill back to the river. Decided to call it a day and just run the flatter stuff back to the car.

Saturday Mar 20, 2021 #

6 AM

Mountain Biking (Cradle) 2:42:39 [3] 68.14 km (25.1 kph) +889m
ahr:116 max:149 weight:82.4kg shoes: Specialized Epic FSR Mthn 2014

Cradle loop ride from Witkoppen. Out via Farmall and Lions Pride, then Lanseria. Anticlockwise around the loop, with an out and back to Kromdraai Cafe. Back via Elandsdrift. Lots of cyclists, including Brigitte going the other way and MC.

Friday Mar 19, 2021 #

8 AM

Mountain Biking (Chartwell) 1:02:02 [2] 21.95 km (21.2 kph) +305m
ahr:118 max:148 shoes: Specialized Epic FSR Mthn 2014

Chartwell and Farmall areas.
7 PM

Orienteering (Kyalami Country Club) 24:10 [3] 4.76 km (5:05 / km) +48m 4:50 / km
ahr:161 max:173 spiked:12/17c shoes: Inov-8 X-Talon 212 Blue

Urban Series #5 at Kyalami Golf Course
1:5'000 and 2m contours

Early start and felt a bit rushed. Still wearing a mask when I started so got distracted to #1, aiming too far left by about 20' and having to track back to the right. Lost about 30s here. Still not into the map on the way to #2, and ran above the embarkment rather than contouring, so another 10s lost. A longer leg to 3 gave me time to settle down. I finally started reading the map better and got into a rhythm after 6.

All smooth then until #13, where I think the control was too high up the slope (or the slower vegetation should have been mapped to lower down). Lost about 10-15s here as I found the control on the 2nd attempt from the back yellow strip. Thereafter trying to pick up the pace a bit. Got caught for a short time in heavy veg leaving #15 until I came back to the path (10s).

So about 1 min of mistakes. I finished 2nd about 90s behind Ryno. Matthew was 3rd about 2 mins behind, with Garry lower down for a change in 6th.

No problems at all with the calf.

MEN - Splits

Thursday Mar 18, 2021 #

10 AM

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

Wednesday Mar 17, 2021 #

3 PM

Mountain Biking (Cradle ) 2:27:59 [3] 60.66 km (24.6 kph) +608m
ahr:123 max:160 weight:83kg shoes: Specialized Epic FSR Mthn 2014

Pushed it a bit on a Cradle ride. from Valverde, cradle anti clockwise then Caves road and a loop of the far chicken farms. Back via Bidon. Cool and slightly windy conditions from the south.

Tuesday Mar 16, 2021 #

7 AM

Mountain Biking (Cradle) 2:09:02 [3] 53.04 km (24.7 kph) +603m
ahr:120 max:152 shoes: Specialized Epic FSR Mthn 2014

Cradle riding again, clockwise on main loop with out and back to Danielsrust and anti-clockwise on Caves loop.

Finishing on the Cradle road got hauled in by a very fit but ragged looking 62-year old riding out of Harties on his mtb. :-O

Monday Mar 15, 2021 #

10 AM

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

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