Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jan 15, 2017:

activity

time

miles

Mountain Biking

7:50:28

94.81

(12.1/h)

152.58

(19.5/h)

Trail Running

2:49:50

19.14

(8:52)

30.8

(5:31)

Paddling

2:27:00

14.6

(10:04)

23.5

(6:15)

Road Running

1:00:58

8.08

(7:33)

13.0

(4:41)

Total

14:08:16

136.63

(6:13)

219.88

(3:51)

3:38

0:00

» now

Sunday Jan 15, 2017 #

6 AM

Trail Running long (Mellville Koppies) 1:56:01 [3] 19.5 km (5:57 / km)
ahr:146 shoes: Salomon Sense Mantra 4 blue/gr

With Rob from Emmies, out to Melville Koppies East, Koppies West (first ever visit after 35+ years living in Joburg), Alberts, Northcliff Hill, Northcliff Corner.

My hill fitness is poor.

8 AM

Paddling (Emmarentia) 20:00 [3] 4.0 km (5:00 / km)

With Rob in his Zeus K2. Only 4 laps of TT.

Saturday Jan 14, 2017 #

8 AM

Trail Running (Laudium) 22:24 [4] 5.0 km (4:29 / km)
ahr:160 shoes: Salomon Sense Mantra 4 blue/gr

Out to Laudium for their Parkrun. Double lapper around some sports fields. Spongy grass and a few uphill embankments along the way. Held back on the latter part of the first lap so that I could be shown the way. Then pushed the 2nd lap nicely. My first win at a parkrun.

27/21

Friday Jan 13, 2017 #

Mountain Biking (Rhenosterspruit) 3:25:11 [3] 58.59 km (17.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Long ride, out via Chartwell, Lion Park, Refilwe, Chicken Pie, then Sakata loop, down to Juskei Drift. Bridge flooded so I had to turn around and come back via Lanseria. Very humid and hot.

Av 17.1
Mx 56.9

Thursday Jan 12, 2017 #

7 AM

Mountain Biking (Kyalami) 2:10:28 [3] 40.2 km (18.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Kyalami and Summit area.

Av 18.5
Mx 58.4

6 PM

Road Running (Wanderers) 38:22 [4] 8.0 km (4:48 / km)
ahr:167 shoes: Asics DynaFlyte Grey/Lime

Wednesday Jan 11, 2017 #

5 PM

Paddling (Emmarentia) 1:15:00 [3] 11.5 km (6:31 / km)
shoes: K1 (CS Maxi)

10 long laps of the dam.

Tuesday Jan 10, 2017 #

6 PM

Road Running (Old Parks) 22:36 [4] 5.0 km (4:31 / km) +67m 4:14 / km
ahr:173 shoes: Asics DynaFlyte Grey/Lime

Pushed the 3km uphill hard.

Monday Jan 9, 2017 #

7 AM

Mountain Biking (Cradle loop) 2:14:49 [3] 53.79 km (23.9 kph)
shoes: Specialized Epic FSR Mthn 2014

From Bidon Bistro, clockwise around both the Cradle and Sterkfontein Loops. Also out and back along the Danielsrust road.

Av 23.9
Mx 58.7

4 PM

Trail Running (Emmarentia) 31:25 [3] 6.3 km (4:59 / km)
ahr:166 shoes: Salomon Sense Mantra 4 blue/gr

Anti-clockwise loop of Emmarentia from the club.

5 PM

Paddling (Emmarentia) 52:00 [3] 8.0 km (6:30 / km)
shoes: K1 (CS Maxi)

8 laps

« Earlier | Later »