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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Oct 7, 2018:

activity # timemileskm+m
  Gym1 1:00:00
  Mountain Biking1 40:43 9.94(14.6/h) 15.99(23.6/h)
  Orienteering1 38:06 4.16(9:09) 6.7(5:41) 30
  Road Running1 22:23 3.11(7:12) 5.0(4:29) 36
  Trail Running1 21:57 3.11(7:04) 5.0(4:23) 150
  Total5 3:03:09 20.31 32.69 216

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MoTuWeThFrSaSu

Sunday Oct 7, 2018 #

10 AM

Orienteering race (Le Godimo ) 38:06 [4] 6.7 km (5:41 / km) +30m 5:34 / km
ahr:166 max:174 (injured) shoes: Inov-8 X-Talon 212 Blue

Brown course at Le Godimo at 1:10’000.

Started okay but struggled with the map for the first 6 controls due to the resolution print problem. Was slightly too left to 7 (15s) and then a bit too far right of the straight line to 9. Tried to push the easier legs but ribs aren’t happy with me. They are gordible to start off with, but then settled down before getting worse again towards the end. After map flip at 15 all well except for 19 where I stopped short.

1st place with Paul +90s and Eugene just behind him. Jeremy 4th.

Brown - Splits

Saturday Oct 6, 2018 #

8 AM

Trail Running (Walkerville ) 21:57 [5] 5.0 km (4:23 / km) +150m 3:49 / km
max:187 (injured) shoes: Salomon Sense Pro 3 Blue

Nice country Parkrun to the south of Joburg. Some gentle hills at the end to slow everyone down.

71/53

Friday Oct 5, 2018 #

5 PM

Mountain Biking (Broadacres ) 40:43 [3] 15.99 km (23.6 kph)
ahr:117 max:139 (injured) shoes: Specialized Epic FSR Mthn 2014

Av 23.4

Thursday Oct 4, 2018 #

6 PM

Road Running (Randburg) 22:23 [4] 5.0 km (4:29 / km) +36m 4:19 / km
max:185 (injured) shoes: Asics DynaFlyte Grey/Lime

Probably got a broken rib, but managed.

Wednesday Oct 3, 2018 #

1 PM

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

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