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Training Log: nmulder

In the last 7 days:

activity # timemileskm+m
  Orienteering1 1:32:26 9.82(9:25) 15.8(5:51)
  Paddling1 1:06:00 6.21(10:37) 10.0(6:36)
  Trail Running1 33:04 3.76(8:48) 6.05(5:28)
  Road Running1 27:13 3.11(8:46) 5.0(5:27)
  Track / Speed Work1 19:42 2.49(7:56) 4.0(4:56)
  Total3 3:58:25 25.38(9:24) 40.85(5:50)
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MoTuWeThFrSaSu

Thursday Jan 19 #

6 PM

Track / Speed Work warm up/down (Wanderers) 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics DynaFlyte Grey/Lime

Track / Speed Work (Wanderers) 12:42 [5] 3.0 km (4:14 / km)
ahr:169 shoes: Asics DynaFlyte Grey/Lime

3000m squad time trial. Run at the Wanderers track. Started faster than I wanted to, but recovered decently for 3rd km.

4.02
4.26
4.14

Road Running warm up/down (Wanderers ) 27:13 [3] 5.0 km (5:27 / km)
ahr:149 shoes: Asics DynaFlyte Grey/Lime

Used the TT as a warm down after 3000m

Wednesday Jan 18 #

7 PM

Orienteering race (Metrogaine) 1:32:26 [3] 15.8 km (5:51 / km)
ahr:147 shoes: Asics DynaFlyte Grey/Lime

Metrogaine held from Cliffview Primary. Paired up with Michele to go for the mixed category.

Left the school and headed south up Northcliff hill to get all the big pointers up there. Cleaned up near Alberts Farm and then Aasvoelkop, but then headed north and skipped the eastern edge of the map as we were already 48 mins into the 95 min cutoff.

Kept our options open as we dropped off the hill towards Berario, trying to focus on the 40 and 50 pointers in the area. Picked up a 20 and 2 x 10s on the way into the finish and came in with about 2.5 mins to spare.

Finished 3rd overall and 2nd mixed with 860 points. The other mixed team were very good runners and came past us up the hills on top of Northcliff hill. They finished about 120pts ahead, so 2 x 60 pointers. Alex and Piers won with about 1110 points, they kept to the flatter Fairland and Blackheath areas.

Monday Jan 16 #

5 PM

Trail Running (Emmarentia) 33:04 [3] 6.05 km (5:28 / km)
ahr:146 shoes: Salomon Sense Mantra 4 blue/gr

Clockwise loop of Emmarentia

Paddling (Emmarentia ) 1:06:00 [3] 10.0 km (6:36 / km)

5 long laps and 4 short laps

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