In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Mountain Biking||1|| 3:30:07|| 52.2||(14.9/h)|| 84.01||(24.0/h)|
| ||Orienteering||3|| 1:16:41|| 6.55||(11:43)|| 10.54||(7:17)|| 300||20 /||23c||86%|
| ||Road Running||2|| 1:01:01|| 8.08||(7:33)|| 13.0||(4:42)|| 70|
| ||Gym||1|| 1:00:00|
| ||Total||7|| 6:47:49|| 66.83|| 107.55|| 370||20 /||23c||86%|
Orienteering race (Pretoria Botanical) 25:26  *** 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!
Road Running race (Polokwane) 21:11  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.
Orienteering race (Ga-Ramphere Village) 34:30  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.
Orienteering (Golden Harvest) 16:45  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!
Road Running (Randburg ) 39:50  8.0 km (4:59 / km) +70m 4:46 / km
ahr:160 shoes: Asics DynaFlyte Grey/Lime
Easy jog around TT.
Mountain Biking (Cradle) 3:30:07  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.
- Jun 30 [18w, 3d]: ? - WOC 2017
- Dec 3, 2050 [1,762w, 4d]:
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