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Training Log Archive: nmulder

In the 7 days ending Jun 30:

activity # timemileskm+m
  Road Running3 2:12:44 15.38(8:38) 24.75(5:22) 371
  Orienteering1 1:35:39 5.97(16:02) 9.6(9:58) 40017 /25c68%
  Gym1 1:00:00
  Trail Running1 21:24 3.11(6:53) 5.0(4:17) 44
  Total6 5:09:47 24.45 39.35 81517 /25c68%
averages - weight:82.5kg

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Sunday Jun 30 #

9 AM

Orienteering race (Stirup Glen) 1:35:39 [4] *** 9.6 km (9:58 / km) +400m 8:15 / km
ahr:157 max:174 spiked:17/25c weight:82.8kg shoes: Salomon Spikecross Black #1

Mountain Marathon at Stirrup Glen and Saddle Creek. 1:10'000 and 5m.

Started off feeling awful. Could hardly breathe and body felt sore. Coughed all the way up the hill to #2. Didn't take a good line off the hill to #3, too much indecision. Thereafter just a steady jog for the rest of the race, trying to get to the end.

A poor exit route choice out of #8, should have gone for the track instead of straight. Lost time to Alex on the faster track running sections, but didn't make any mistakes inside the circles. Slight 10s loss at #5 and #10 which were both hidden. Slight hesitation at #15 but went the right way to find it. Was surprised to get sight of Alex (+6 min) on the final loop as I hadn't seen him at any other time on the course. #22 was about 60m out of place, but I got lucky and only spent about 60s looking for it. Died towards the end and finished at plodding pace. Body felt awful.

Finished 1st about 5 mins head of Alex and 6 ahead of Eugene. Battle between the 3 of us was over who was the least slowest.

Saturday Jun 29 #

8 AM

Trail Running (Lusitoland) 21:24 [5] 5.0 km (4:17 / km) +44m 4:06 / km
ahr:176 max:181 shoes: Salomon Sense Pro 5 Blue

Double lapper on a pretty boring, but extremely fast course. 4 sides of a rectangle around the perimeter fence of Lusitoland with a slight down and slight up on each side. Went out at 3:58 for the first km and tried to hold my place from there. Racing against a dog towing her owner. Very surprised that I had such a good time as I'm still not over the flu coughing. Course about 50m long.


Friday Jun 28 #

9 AM

Road Running (Fourways Gardens) 29:46 [3] 5.6 km (5:19 / km) +80m 4:58 / km
ahr:150 max:165 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

Wednesday Jun 26 #

1 PM

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

6 PM

Road Running (Saints) 40:21 [3] 8.0 km (5:03 / km) +143m 4:38 / km
ahr:158 max:177 weight:82.5kg shoes: Asics DynaFlyte Grey/Lime

Tuesday Jun 25 #

9 AM

Road Running (Broadacres) 1:02:37 [3] 11.15 km (5:37 / km) +148m 5:16 / km
ahr:147 max:162 weight:82.2kg shoes: Asics DynaFlyte Grey/Lime

Out to Broadacres AH and tar roads down there. Still coughing a bit.

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