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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Feb 18:

activity # timemileskm+m
  Mountain Biking4 10:56:07 128.96(11.8/h) 207.54(19.0/h)
  Gym1 1:00:00
  Road Running2 46:11 6.21(7:26) 10.0(4:37) 36
  Orienteering1 21:53 1.74(12:35) 2.8(7:49)
  Total8 13:04:11 136.91 220.34 36

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MoTuWeThFrSaSu

Sunday Feb 18 #

10 AM

Orienteering race (The Campus) 21:53 [5] 2.8 km (7:49 / km)
ahr:163 shoes: Salomon Sense Pro 2 Blue

Urban series #3 at The Campus.

Nice event with an additional special technical section through one of the basement car parks. No mistakes, good technique, with only 1 route choice that could have been better from 8-9. Maybe lost 10 secs going left instead of right. Otherwise I’m just loosing time on the longer legs due to lack of speed.

Saturday Feb 17 #

6 AM

Mountain Biking (John Nash NR) 4:26:05 [3] 73.5 km (16.6 kph)
ahr:130 shoes: Specialized Epic FSR Mthn 2014

Riding in John Nash NR with Tim, Clint, Greg and Dave. Parked at Toadbury Hall, did an outer and inner loop in the reserve.

Av 16.5
Mx 65.9

Friday Feb 16 #

6 AM

Mountain Biking (Cradle) 2:33:13 [3] 60.6 km (23.7 kph)
ahr:108 max:151 shoes: Specialized Epic FSR Mthn 2014

Cradle loop clockwise, out via Elandsdrift and back Lanseria.

Av 23.7
Mx 70.7

Thursday Feb 15 #

6 PM

Road Running (Randburg ) 22:27 [4] 5.0 km (4:29 / km) +36m 4:20 / km
shoes: Asics DynaFlyte Grey/Lime

Getting easier to do sub 4:30s.

Wednesday Feb 14 #

1 PM

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

6 PM

Road Running (Saints) 23:44 [4] 5.0 km (4:45 / km)
ahr:170 shoes: Asics DynaFlyte Grey/Lime

Slightly short course today as they moved the start. Didn’t go hard.

Tuesday Feb 13 #

6 AM

Mountain Biking (Lanseria) 2:24:21 [3] 43.5 km (18.1 kph)
ahr:118 max:148 shoes: Specialized Epic FSR Mthn 2014

Back of Lanseria loop plus back via Refiloe.

Av 18.0
Mx 57.4

Monday Feb 12 #

6 AM

Mountain Biking (Lanseria) 1:32:28 [3] 29.94 km (19.4 kph)
ahr:108 max:159 shoes: Specialized Epic FSR Mthn 2014

Front of Lanseria loop.

Av 19.4
Mx 61.1

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