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Training Log Archive: nmulder

In the 7 days ending Aug 25:

activity # timemileskm+m
  Mountain Biking2 5:00:53 78.55(15.7/h) 126.41(25.2/h) 1354
  Trail Running2 1:34:43 9.61(9:52) 15.46(6:08) 199
  Orienteering1 1:13:09 7.26(10:04) 11.69(6:15) 21224c
  SUP1 53:58 2.59(20:50) 4.17(12:56)
  Total6 8:42:43 98.01(5:20) 157.73(3:19) 176524c
averages - weight:81.4kg

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Sunday Aug 25 #

10 AM

Orienteering race (Modderfontein Reserve) 1:13:09 [4] *** 11.69 km (6:15 / km) +212m 5:44 / km
ahr:167 max:182 24c weight:81.4kg shoes: Specialized Epic FSR Mthn 2014

Modderfontein Reserve 1:10'000 5m
Brown, 9.9km, 195m, 24c

My last O' event of the year. Fast terrain at Modderfontein, so I wasn't expecting to be too competitive, but I felt decent for the first 14 controls, then started getting tired from the lack of recent fitness. Lots of blackjacks, but would have been worse earlier in the year, some of the undergrowth was easier running than indicated. Easy nav near the start and finish but some nicer trickier stuff in the south, which was a pleasant surprise.

Made only 2 mistakes, both mine. At #8 I ran past the bare rock without knowing the exact description side, so didn't see it and backtracked a while later. Lost 2 mins. Then at #17 was short and right of the control, punching the wrong one (my #6 again) before realizing the mistake. Lost 30s. Just didn't really get into the map in this area.

Caught Piers after this and he forced me to keep the pace up to the finish. Finished 14s down on Jeremy, so pleasantly surprised being so close to the win, although 14s feels all so close after 2.5 min of mistakes. The last km was easy run in and Jeremy only 'virtually' passed me at the last control.

Saturday Aug 24 #

8 AM

Trail Running (Cradle Moon) 1:01:37 [3] 9.6 km (6:25 / km) +136m 6:00 / km
ahr:136 max:156 shoes: Salomon Sense Pro 5 Blue

Cradle Moon red trail for the first 7.5k until near the dam, then all the shortcuts back along the edge of the dam.
10 AM

SUP (Cradle Moon) 53:58 [2] 4.17 km (12:56 / km)
ahr:101 shoes: Red 9'8" Ride SUP

Lap of the white buoys (1.5km in 18 mins), then lap of the dam perimeter, cutting across behind the last red buoys.

Friday Aug 23 #

7 AM

Trail Running (Graskop) 33:06 [3] 5.86 km (5:39 / km) +63m 5:22 / km
ahr:149 max:166 shoes: Salomon Sense Pro 5 Blue

Ran in the Paradise Berg area behind Graskop, including most of the Jock Trail Parkrun in reverse.

Tuesday Aug 20 #

Mountain Biking (Cradle) 1:45:08 [3] 46.09 km (26.3 kph) +448m
ahr:123 max:150 shoes: Specialized Epic FSR Mthn 2014

From Bidon, out to Caves I-turn, then rest of Cradle loop clockwise back to Bidon.

Av 26.3
Mx 60.2

Monday Aug 19 #

Mountain Biking (Cradle) 3:15:45 [3] 80.32 km (24.6 kph) +906m
ahr:116 max:152 shoes: Specialized Epic FSR Mthn 2014

Lanseria, Caves u-turn, Lanseria.

Av 24.6
Mx 62.3

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