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Training Log Archive: nmulder

In the 7 days ending Feb 14, 2016:

activity	#	time	miles		km		+m
Mountain Biking	2	5:50:00	88.2	(15.1/h)	141.95	(24.3/h)
Road Running	3	2:01:57	14.91	(8:11)	24.0	(5:05)	116
Gym	2	2:00:00
Track / Speed Work	1	20:47	2.61	(7:58)	4.2	(4:57)
Orienteering	1	19:06	1.93	(9:55)	3.1	(6:10)
Total	9	10:31:50	107.65		173.25		116

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Sunday Feb 14, 2016 #

10 AM

Orienteering (Rietvlei Zoo Farm) 19:06 [3] 3.1 km (6:10 / km)
shoes: Inov-8 X-Talon 212 Orange

Urban race #2 at Rietvlei Zoo Farm

Late start after helping. Fluffed the first control immediately, lost about 30s as I wasn't into the map.

Thereafter better through the park area. Slight wobble to #5 as I wasn't reading ahead. 2nd half was higher grass and more technical. Hit everything okay and no mistakes. Could have run a bit straighter through the high grass to #15.

Finished 2nd, about 2.5 mins behind Brad and a nice small gap ahead of Garry and Eugene. Disappointed by the start, but thereafter fairly clean. Just more speed improvement needed.

Men - Splits

Saturday Feb 13, 2016 #

Event: Patagonian Expedition Race 2016

7 AM

Mountain Biking (Cradle) 3:15:04 [3] 81.58 km (25.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loops with Nathan. Out via Elandsdrift, Lion Park, Kromdraai Gold Mine, Sterkfontein and back via Kloofzicht circle.

Av 25.0
Mx 67.2

Friday Feb 12, 2016 #

7 PM

Road Running race (Randburg Valentines 10) 49:10 [4] 10.0 km (4:55 / km)
shoes: Asics Gel Nimbus 2007

Steady pace the whole way round. Some of the kms are off between 3 and 6k marks.

Managed to keep a good tempo up the big hill at 8km. Unsuccessful chase of Glynn towards the end. One of my slowest Valentine's runs in about 2 decades.

Road Running warm up/down 8:00 [3] 1.0 km (8:00 / km)
shoes: Asics Gel Nimbus 2007

Thursday Feb 11, 2016 #

7 AM

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

6 PM

Road Running (Wanderers) 24:01 [3] 5.0 km (4:48 / km)
shoes: Asics Gel Nimbus 2007

Started late. Okay for first 2km, then sluggish again.

C • TT week 2

Wednesday Feb 10, 2016 #

6 PM

Track / Speed Work race (Wits Ed) 12:47 [5] 3.0 km (4:16 / km)
shoes: Inov-8 X-Talon 212 Blue

4:05
4:21
4:21

Started about 10s behind Carl and Michele. Made up some of the gap immediately before steadying off and passed them after about 1200. Constant from thereon.

Track / Speed Work warm up/down (Wits Ed) 8:00 [2] 1.2 km (6:40 / km)
shoes: Inov-8 X-Talon 212 Blue

Tuesday Feb 9, 2016 #

7 AM

Mountain Biking (Cradle) 2:34:56 [3] 60.37 km (23.4 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Refilwe and back Elandsdrift.

Av 23.3
Mx 69.3

3 PM

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

6 PM

Road Running 40:46 [3] 8.0 km (5:06 / km) +116m 4:45 / km
shoes: Asics Gel Nimbus 2007

Ugh.

Started okay, but didn't hold it past the 4km mark.

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