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Training Log Archive: nmulder

In the 7 days ending Jan 21:

activity # timemileskm+m
  Road Running2 1:01:08 7.39(8:16) 11.9(5:08) 36
  Gym1 1:00:00
  Orienteering1 30:06 2.49(12:07) 4.0(7:32)
  Trail Running1 21:57 3.11(7:04) 5.0(4:23)
  Total5 2:53:11 12.99 20.9 36

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Sunday Jan 21 #

11 AM

Orienteering (Joburg Zoo) 30:06 [3] 4.0 km (7:32 / km)
ahr:123 max:144 shoes: Salomon Sense Pro 2 Blue

A CATI event at the Joburg Zoo. Helped some novices and then ran the long course plus a bit of extra scouting.

Saturday Jan 20 #

8 AM

Trail Running (Ambrahamsrust) 21:57 [5] 5.0 km (4:23 / km)
ahr:163 shoes: Salomon Sense Pro 2 Blue

Went down to the Vaal to run the Heron Banks Parkrun. Nice route, a single lap around the outside of the golf course and beside the river and quite fast.

49/39

Thursday Jan 18 #

6 PM

Road Running (Randburg Sports Complex) 23:30 [3] 5.0 km (4:42 / km) +36m 4:32 / km
ahr:164 shoes: Asics DynaFlyte Grey/Lime

The time trial followed by strides.

Wednesday Jan 17 #

1 PM

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

6 PM

Road Running (Fourways Gardens) 37:38 [3] 6.9 km (5:27 / km)
ahr:156 max:171 shoes: Asics DynaFlyte Grey/Lime

Loop of the block, out via Cedar, back Fourways Gardens.

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