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Training Log Archive: nmulder

In the 7 days ending Jun 9:

activity # timemileskm+m
  Pilates1 1:00:00
  Road Running1 31:09 3.48(8:57) 5.6(5:34) 113
  Trail Running1 23:19 3.11(7:29) 5.01(4:39) 21
  Orienteering1 16:14 1.74(9:18) 2.81(5:47) 25
  Total4 2:10:42 8.34 13.42 159

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Sunday Jun 9 #

8 AM

Orienteering (Edenvale) 16:14 intensity: (23 @1) + (2:25 @2) + (6:31 @3) + (2:27 @4) + (4:28 @5) 2.81 km (5:47 / km) +25m 5:32 / km
ahr:143 max:177 shoes: Salomon 3D S-Lab Red #4

Edenvale HIgh School
Urban Series #8
Men 2.4km

A horrifyingly low 8th position. Absolutely no speed between the controls, the best split I had was 3rd, with 6-8 being more common.

Really didn't feel comfortable with the map for the first two controls. Stopped short on way to #1 and then the #12 on the map was hiding a closed gate. This probably affected almost all runners the same, but I was very slow in correcting and finding an alternative route. Took a wrong rout choice to #6 ,going across the field past 16 instead of more direct across the courts. Then I should have dropped down the embankment early to #7, although the split times suggest that no-one did that.

After that I had a complete lack of leg speed anywhere on the map, only getting between 6-8th fastest splits, despite no more mistakes. Phenomenal run by Cam for a clear win.

Saturday Jun 8 #

8 AM

Trail Running (Pretoria) 23:19 intensity: (33 @1) + (42 @2) + (5:00 @3) + (1:04 @4) + (16:00 @5) 5.01 km (4:39 / km) +21m 4:33 / km
ahr:159 max:186 shoes: Asics Gel Nimbus 25

Back to Onderstepoort Parkrun for a second time. Happy to get down to about 4:40's on the roads, but still need to find another 20s+

226 / 155

Friday Jun 7 #

8 AM

Road Running (Cedar Lakes) 31:09 intensity: (23 @1) + (2:08 @2) + (5:30 @3) + (19:34 @4) + (3:34 @5) 5.6 km (5:34 / km) +113m 5:03 / km
ahr:147 max:164 shoes: Asics Gel Nimbus 25

Run around the Estate roads.

Thursday Jun 6 #

12 PM

Pilates (Rivonia) 1:00:00 [3]

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