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Training Log Archive: nmulder

In the 7 days ending Feb 11:

activity # timemileskm+m
  Mountain Biking1 2:32:51 37.59(14.8/h) 60.5(23.7/h)
  Trail Running2 2:17:18 13.73(10:00) 22.1(6:13) 193
  Road Running4 1:31:26 11.62(7:52) 18.7(4:53) 92
  Gym1 1:00:00
  Orienteering1 22:24 2.24(10:01) 3.6(6:13)
  Total9 7:43:59 65.18 104.9 285

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MoTuWeThFrSaSu

Sunday Feb 11 #

10 AM

Orienteering race (Wits University ) 22:24 [4] 3.6 km (6:13 / km)
ahr:159 max:170

Urban series #2 at Wits

Clean run most of the way around except for not seeing the control at 8 and taking the wrong route choice from 15-16. Some nice course planning with good route choice decision making.

Finished 5th behind Tim, Brad, Garry and Eugene. Lost 25s and that 4th place on the final route choice.

Saturday Feb 10 #

8 AM

Trail Running (Bezuidenhout Park) 23:49 [5] 5.0 km (4:46 / km)
ahr:169 shoes: Salomon Sense Pro 2 Blue

A tough course, probably even tougher than Golden Harvest with softer ground and more individual hills.

52/41

Friday Feb 9 #

6 AM

Trail Running (Cradle Moon) 1:53:29 [2] 17.1 km (6:38 / km) +193m 6:17 / km
ahr:135 max:174 shoes: Salomon Sense Pro 2 Blue

Easy jog at Cradle Moon along the yellow route. A few new extensions that push it to 21k, but I cut the last part short.

Thursday Feb 8 #

6 AM

Mountain Biking (Cradle) 2:32:51 [3] 60.5 km (23.7 kph)
ahr:111 max:149 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Lanseria and back Elandsdrift.

Av 23.7
Mx 65.3
6 PM

Road Running (Randburg ) 22:36 [5] 5.0 km (4:31 / km) +36m 4:22 / km
ahr:166 max:189 shoes: Asics DynaFlyte Grey/Lime

Went as hard as my legs would allow. Breathing was fine.

Wednesday Feb 7 #

12 PM

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

6 PM

Road Running (Saints) 23:50 [4] 5.0 km (4:46 / km)
ahr:170 max:185 shoes: Asics DynaFlyte Grey/Lime

Tuesday Feb 6 #

6 PM

Road Running (Sunninghill) 18:40 [3] 4.0 km (4:40 / km) +56m 4:22 / km
ahr:164 shoes: Asics DynaFlyte Grey/Lime

Started very slow up the hill and then sped up nicely. Focused on strides in the cool down after. Legs felt a bit better after this.

Monday Feb 5 #

6 PM

Road Running (Fairview loop) 26:20 [2] 4.7 km (5:36 / km)
ahr:138 shoes: Asics DynaFlyte Grey/Lime

Legs incredibly sore. Went for a very gentle jog. Didn’t seem to help.

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