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Training Log Archive: nmulder

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Mountain Biking2 5:45:14 63.4(11.0/h) 102.04(17.7/h)
  Trail Running1 1:41:53 8.89(11:28) 14.3(7:07)
  Road Running2 1:26:01 10.82(7:57) 17.42(4:56)
  Gym1 1:00:00
  Orienteering2 30:25 2.61(11:39) 4.2(7:15)24 /24c100%
  Total8 10:23:33 85.72 137.9624 /24c100%

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

7 AM

Trail Running race (Hedianga) 1:41:53 [4] 14.3 km (7:07 / km)
ahr:154 shoes: Salomon Sense Mantra 4 blue/gr

Hedianga Beast trail race. Very hilly and rocky with too many uphills up and down the ridge to keep count. Started off well but already taking strain from about 7km. Had a bad patch after 12k or so. Legs heavy and a bit dehydrated after yesterday's cycle.

Saturday Feb 11, 2017 #

9 AM

Mountain Biking (Braamfontein Spruit) 3:53:31 [3] 69.06 km (17.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Up the spruit to Alberts Farm and back down from Emmarentia. Nice heat training.

Av 17.7
Mx 66.3
7 PM

Orienteering (De Vos Farm) 19:55 [3] 2.5 km (7:58 / km)
ahr:144 shoes: Salomon Fellraiser yellow / bl

ROC night training at De Vos Farm. Compass and bearing focus with constant changes of direction.

Friday Feb 10, 2017 #

7 PM

Road Running race (Randburg Valentines) 45:01 [4] 10.0 km (4:30 / km)
ahr:166 shoes: Asics DynaFlyte Grey/Lime

Randburg Valentines race.

Saw Michelle and Shelly before the start, but am sure there were many more out there in the masses. Got caught by Dale at 3km and diced with him for a while before he pulled away.

Kept a steady pace all the way through, except a slow section up the 5 - 6km mini hill. Had a reasonably strong finish. Ended up running a minute faster than I expected, so happy with the run.

Car thieves were busy whilst we were running, with a car a couple away from mine disappearing.

Road Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics DynaFlyte Grey/Lime

Thursday Feb 9, 2017 #

7 AM

Mountain Biking (Lanseria) 1:51:43 [3] 32.98 km (17.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Chartwell, Lanseria and back Chartwell again.

Av 17.7
Mx 59.9
6 PM

Road Running (Fairfield ) 31:00 [3] 5.92 km (5:14 / km)
ahr:152 shoes: Asics DynaFlyte Grey/Lime

Loop through Fairfield estate.

Wednesday Feb 8, 2017 #

1 PM

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

Tuesday Feb 7, 2017 #

Note
(sick)

Monday Feb 6, 2017 #

5 PM

Orienteering (Parktown Boys) 10:30 [3] 1.7 km (6:11 / km)
ahr:172 spiked:24/24c shoes: Salomon Sense Pro 2 Blue

Parktown Boys - Ran the senior boys course after the schools League race. Steep, lots of climb in the first loop.

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