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Training Log Archive: nmulder

In the 7 days ending May 11, 2014:

activity # timemileskm+m
  Hiking1 9:15:00 26.1(21:16) 42.0(13:13)
  Mountain Biking1 2:13:38 25.49(11.4/h) 41.02(18.4/h)
  Gym2 1:30:00
  Paddling1 55:10 6.21(8:53) 10.0(5:31)
  Orienteering1 18:37 1.86(9:59) 3.0(6:12)
  Total6 14:12:25 59.66 96.02

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Sunday May 11, 2014 #

9 AM

Orienteering race (St Albans) 18:37 [4] 3.0 km (6:12 / km)
shoes: Salomon 3D S-Lab Red #4

St Albans College 1:3'000

Sprint race around mostly buildings. Technical and complicated.

Had a fair run without any major speed. Got a few 2nd splits, but none fastest. No major problems apart from scalping myself leaving #22 and a very poor unexplainable split to #29. Also a banana bend away from out of bounds to #24. Finished 5th behind Mike, Tim, Eugene and Nico. Was running 4th most of the way.

Saturday May 10, 2014 #

7 AM

Hiking (Magaliesberg GT) 9:15:00 [3] 42.0 km (13:13 / km)
shoes: Salomon 3D Pro Black/Red #16

Did a section of a Magaliesberg Grand Traverse with Nathan and Mac.

Started from near the junction to the north of the Hartebeespoort bridge, then 'PC1' up in the Saddle. From there mostly along the top regions westwards to the Telecom Towers. Had intended to go another 10km to Breedts Nek, but pace was slower than expected and night-time was looming.

Picked up some hiking trails, mainly the Crazy Store route and then later 1 other short trail section. Tough technical section between these two. After the second trail, hit the Rand Water jeep track and followed it for a couple of kms, then angled off it for a lower n-side traverse to the Towers access road.

Estimate it would have taken 2h to do the last 10k with slightly easier terrain, so would have finished just after dark. Next stage: Towers to Olifantsnek.

Had some great flyovers of 50+ Cape Vultures about 1 hour in, mostly flying slightly below us as we walked along the ridge. Also saw 1 Bateleur, 2 Verraux's Eagles and plenty of Mountain Reedbuck.

Thursday May 8, 2014 #

9 AM

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

6 PM

Paddling (Emmarentia) 55:10 [4] 10.0 km (5:31 / km)
shoes: K2 (Renegade)

With Nathan. Got a good wave on the first lap, but then did our own work for the next 9. Started tapering at lap 9.

Wednesday May 7, 2014 #

7 AM

Mountain Biking (Braamfontein Spruit) 2:13:38 [3] 41.02 km (18.4 kph)
shoes: Specialized Epic FSR Mthn 2014

From Dabs, down the Spruit with Mac and Sharky. Got to N1 at 52 mins. U-turn and back up to Emmarentia for a loop of the park.

Av 18.4

Tuesday May 6, 2014 #

11 AM

Gym (Physio) 30:00 [3]

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