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Training Log: nmulder

In the last 7 days:

activity # timemileskm+m
  Mountain Biking1 3:30:07 52.2(14.9/h) 84.01(24.0/h)
  Orienteering3 1:16:41 6.55(11:43) 10.54(7:17) 30020 /23c86%
  Road Running2 1:01:01 8.08(7:33) 13.0(4:42) 70
  Gym1 1:00:00
  Total7 6:47:49 66.83 107.55 37020 /23c86%
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Sunday Feb 19 #

10 AM

Orienteering race (Pretoria Botanical) 25:26 [5] *** 3.64 km (6:59 / km) +115m 6:02 / km
ahr:148 spiked:20/23c shoes: Inov-8 X-Talon 212 Orange

Urban Series race at PBG.

Started in the seeded group, but drawn for first start. Bad start as I stopped for 5-10 secs on way to 1 to get to grips with the map in this short leg. Then a good section over tough nav and terrain until 12 where Tim caught me (+3 min). I overran 13 but distracted him as well and I relocated first. Kept him at bay for another 1.5 controls before he pulled away. Had a final mistake at 21 where I cut in too quickly off a path and ended up hacking in green on the wrong part of a rocky ridge. This final one was about 30s, so about 1 min lost in total through the course.

Otherwise I was quite happy with my result and speed. Finished 2nd behind Tim, about 5 mins down, but 4 mins ahead of Paul in 3rd. The results are probably one of the most stretched out in Sprint Series history in Gauteng!

Saturday Feb 18 #

7 AM

Road Running race (Polokwane) 21:11 [4] 5.0 km (4:14 / km)
ahr:163 shoes: Salomon Sense Mantra 4 blue/gr

Polokwane Parkrun. A double lapper in a small park. Quiet flat but still scenic. Probably the nicest of the double lappers that I've done. Sat behind a youngster for lap 1 before surging away to get a 1st place (that's 2 now!). Felt very comfortable on the run. Lower altitude maybe. ;-)

Unfortunate the organizers got my time exactly 1 min slower than I recorded. If it is 21:11 then it's my new SA record.

30/23
10 AM

Orienteering race (Ga-Ramphere Village) 34:30 [4] 4.4 km (7:50 / km) +185m 6:29 / km
ahr:148 shoes: Salomon Sense Mantra 4 blue/gr

Ga-Ramphere Village. 1:10'000 organized by Polokwane O Club

Went out to support POC with a local event near Moira i the old homelands outside Polokwane. About 150 people running on a street / bush map with a big hill in the middle.

Pretty warm day even though cyclone Dineo had just skimmed past the area. Steep hill from start to 2 also made it tuff. Had to wait in queues with the manual punching a few times (about 2-3 mins cumulative!). Also got caught in thorny bush 10-11. Otherwise lots of fun and lots of locals cheering us on.

Finished a long way down on Tim. Really suffered later in the day.

Thursday Feb 16 #

5 PM

Orienteering (Golden Harvest) 16:45 [2] 2.5 km (6:42 / km)
ahr:125 shoes: Salomon 3D Pro Royal #17

Checking control sites for upcoming schools league race.

Started breaking in a new pair of 3D Pro's... my 17th pair of these shoes!
6 PM

Road Running (Randburg ) 39:50 [3] 8.0 km (4:59 / km) +70m 4:46 / km
ahr:160 shoes: Asics DynaFlyte Grey/Lime

Easy jog around TT.

Wednesday Feb 15 #

6 AM

Mountain Biking (Cradle) 3:30:07 [3] 84.01 km (24.0 kph)
ahr:110 shoes: Specialized Epic FSR Mthn 2014

Cradle ride. Our vis Elandsdrift, then chicken farm road, dolomite road, caves road to Origins and u-turn back via Elandsdrift.

Av 23.9
Mx 60.5
1 PM

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

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