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Training Log Archive: nmulder

In the 7 days ending Apr 18, 2015:

activity	#	time	miles		km		+m
Mountain Biking	4	12:11:14	147.38	(12.1/h)	237.19	(19.5/h)
Gym	2	2:00:00
Paddling	1	1:14:35	7.46	(10:00)	12.0	(6:13)
Orienteering	2	43:26	4.35	(9:59)	7.0	(6:12)	80
Road Running	1	27:50	3.11	(8:58)	5.0	(5:34)
Track / Speed Work	1	22:08	2.86	(7:45)	4.6	(4:49)
Total	11	16:59:13	165.15		265.79		80

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Saturday Apr 18, 2015 #

6 AM

Mountain Biking long 6:37:45 [3] 120.6 km (18.2 kph)
shoes: Specialized Epic FSR Mthn 2014

Skipped on going to Clarens, but made up for it with a long ride out and back to Harties, via Rhenosterspruit with Mac and Nathan.

Av 18.1
Mx 55.9

C • GPS track 4

8 PM

Orienteering race (Randpark Golf Course) 23:26 [4] 4.5 km (5:12 / km) +80m 4:47 / km
shoes: Inov-8 X-Talon 212 Orange

Night Sprint race at Randpark Golf Course.

Thought we would be running on the Randpark course, so bit surprised when we turned left out of the start onto the Windsor course. Lost a few secs readjusting mentally, but still managed 2nd best split to #1.

Thereafter settled down, and seem to have got all the route choices right. One or two instances where I wasn't running on the straightest line, but I picked out the features well in the dark. Ran the two big uphill pulls to #13 and #18 poorly, so the main area that I still need to focus on. Also poor into the finish (uphill).

Otherwise okay. Seem to have got a lot of 3rd place splits behind Mike and Brad, so am happy. 3rd overall as well, about 2.5 mins down and about 1 min ahead of Eugene.

Orienteering warm up/down 7:00 [1] 0.5 km (14:00 / km)
shoes: Inov-8 X-Talon 212 Orange

Men - Splits

Friday Apr 17, 2015 #

7 AM

Road Running (Ferndale) 27:50 [2] 5.0 km (5:34 / km)
shoes: Asics Gel Nimbus 2007

Around Ferndale area. Short jog to loosen tired muscles.

Thursday Apr 16, 2015 #

4 PM

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

6 PM

Paddling 59:35 [4] 10.0 km (5:58 / km)
shoes: K1 (CS Maxi)

Bad start and only waves for 1st lap. On my own from then on.

Paddling warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: K1 (CS Maxi)

Wednesday Apr 15, 2015 #

7 AM

Mountain Biking 2:25:59 [3] 59.95 km (24.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loop anticlockwise, out via Lanseria and back via Elandsdrift.

Av 24.6
Mx 72.9

Tuesday Apr 14, 2015 #

8 AM

Mountain Biking 1:11:45 [3] 24.95 km (20.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Shortish ride around Chartwell North.

Av 20.8
Mx 54.1

3 PM

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

Focused on upper body and core.

6 PM

Track / Speed Work race (Wits Ed) 12:08 [5] 3.0 km (4:03 / km)
shoes: Salomon 3D S-Lab Red #4

With Michele and Eugene at Wits Ed.

3:55
4:10
4:03

C • 3000 1

Track / Speed Work warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Salomon 3D S-Lab Red #4

Sunday Apr 12, 2015 #

10 AM

Mountain Biking (Northern Farms) 1:55:45 [3] 31.69 km (16.4 kph)
shoes: Specialized Epic FSR Mthn 2014

A late morning ride out at Northern Farm. Did a mix of Blue and other routes at an easy pace. Explored a few new corners again.

Av 16.4
Mx 40.4

12 PM

Orienteering (Belfast Forest) 13:00 [5] 2.0 km (6:30 / km)
shoes: Inov-8 Oroc 280 #2

Star relay exercise with Christie and Tebatso in Middeldam forest.

Good clean runs by all. Horrible blackjacks. Finished 2nd and then promoted to 1st. ?

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