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Training Log Archive: nmulder

In the 7 days ending May 13:

activity # timemileskm+m
  Orienteering2 2:49:58 14.45(11:46) 23.25(7:19) 536
  Gym1 1:00:00
  Trail Running1 22:48 3.11(7:20) 5.0(4:34) 58
  Road Running1 22:31 3.11(7:15) 5.0(4:30) 103
  Total5 4:35:17 20.66 33.25 697

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MoTuWeThFrSaSu

Sunday May 13 #

9 AM

Orienteering (Hennops Valley) 1:20:00 [2] 7.0 km (11:26 / km) +204m 9:59 / km
ahr:108 shoes: Inov-8 X-Talon 212 Blue

Jwoc training at Hennops Valley in the bushy area. First a line 1.7k course followed by 3.9k ultimate-o. Good use of training type for this area as there are so many out of date and new paths.

Saturday May 12 #

8 AM

Trail Running (Waterfall Estate) 22:48 [4] 5.0 km (4:34 / km) +58m 4:19 / km
ahr:168 max:190 shoes: Salomon Sense Pro 2 Blue

Waterfall parkrun from Mall of Africa main terrace. Great start venue for a parkrun and a very well marked course with white runway lines on either side from 5km. Unfortunately about 250-300m too long though. A long loop down to the Juksei river. The hill back up from the Jukskei to the mall wasn’t as bad as it looks though. Had good speed, especially on the down with the first km in 3:50.

63/47

6 PM

Orienteering race (Eagle Canyon) 1:29:58 [4] 16.25 km (5:32 / km) +332m 5:01 / km
ahr:141 max:170 shoes: Asics DynaFlyte Grey/Lime

Metrogaine at Eagle Canyon with Alex P. Good turnout of competitors, lots of locals obviously. Had to stick to the tracks and roads, no cutting corners. Picked a decent route that got all the high points. In the end missed one 40, one 30 and lots of 20 and 10s, almost all in the north-east and east. Two 30s in the middle of the golf course were probably a bit too much effort and we could have scored higher going elsewhere.

We were a minute overtime so lost 10pts. Got them win, but only with 10pts ahead of Brad and Cameron F., so close.

Wednesday May 9 #

6 PM

Road Running (Saints) 22:31 [4] 5.0 km (4:30 / km) +103m 4:05 / km
ahr:168 shoes: Asics DynaFlyte Grey/Lime

Felt a bit iffy the last few days so no running. Happy with the time then. New fastest first and last Km’s.

Tuesday May 8 #

3 PM

Gym 1:00:00 [3]

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