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Training Log Archive: nmulder

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
Mountain Biking	10	23:59:27	292.32	(12.2/h)	470.45	(19.6/h)	1852
Trail Running	6	6:50:06	44.76	(9:10)	72.04	(5:42)	663
Road Running	11	4:17:16	32.99	(7:48)	53.1	(4:51)	220
Gym	4	4:00:00
Orienteering	5	2:58:40	17.09	(10:27)	27.5	(6:30)
Total	36	42:05:29	387.17		623.09		2735

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Wednesday Feb 28, 2018 #

1 PM

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

6 PM

Road Running (Saints) 23:03 [4] 5.0 km (4:37 / km)
ahr:156 max:171 shoes: Asics DynaFlyte Grey/Lime

Slight improvement on time once again. Got the last km down under 5:30 now.

Tuesday Feb 27, 2018 #

6 AM

Mountain Biking (Lanseria) 1:40:24 [3] 30.02 km (17.9 kph)
ahr:103 max:144 shoes: Specialized Epic FSR Mthn 2014

Chartwell, Lanseria and Champagne areas.

Av 17.9
Mx 58.5

6 PM

Road Running (Sunninghill ) 18:21 [4] 4.0 km (4:35 / km) +56m 4:17 / km
ahr:165 shoes: Asics DynaFlyte Grey/Lime

Monday Feb 26, 2018 #

5 PM

Orienteering (Delta Park) 18:55 [3] 2.6 km (7:17 / km)
ahr:126 shoes: Salomon Sense Pro 2 Blue

Easy jog around the senior boys course after schools league race at Delta Park.

Sunday Feb 25, 2018 #

7 AM

Trail Running race (Hedianga) 1:33:04 [5] 15.0 km (6:12 / km) +161m 5:53 / km
ahr:161 max:182 shoes: Salomon Sense Pro 2 Blue

Hedianga Beast Trail run. Improved my time from last year by about 8.5 mins. Had a well paced run, catching people from 3km mark all the way to the finish. Totally drenched in sweat by the end, including squeeeky shoes. Overcast but extremely humid.

Saturday Feb 24, 2018 #

8 AM

Trail Running (Alberts Farm) 22:37 [5] 5.0 km (4:31 / km)
ahr:168 shoes: Salomon Sense Pro 2 Blue

53 / 41

Friday Feb 23, 2018 #

6 AM

Mountain Biking (Muldersdrift) 3:56:40 [3] 76.91 km (19.5 kph) +889m
ahr:116 max:157 shoes: Specialized Epic FSR Mthn 2014

Long ride via Chartwell, roses, logwood, Muldersdrift, Cradle trail, chicken pie and Lanseria.

Av 19.4
Mx 61.1

Thursday Feb 22, 2018 #

6 AM

Mountain Biking (Lanseria drift) 2:37:20 [3] 49.06 km (18.7 kph) +711m
ahr:121 shoes: Specialized Epic FSR Mthn 2014

Chartwell, Northern Farm, Lanseria drift, Lanseria river trail and back.

Av 18.7
Mx 59.8

Wednesday Feb 21, 2018 #

10 AM

Orienteering (Golden Harvest) 20:37 [2] 3.0 km (6:52 / km)
ahr:118 max:155 shoes: Salomon Sense Pro 2 Blue

Short easy jog around Golden Harvest park to check control sites for upcoming schools league meeting.

1 PM

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

6 PM

Road Running (Saints) 23:24 [4] 5.0 km (4:41 / km)
ahr:169 shoes: Asics DynaFlyte Grey/Lime

4:30
4:25
4:40
4:25
5:24

Tuesday Feb 20, 2018 #

6 AM

Mountain Biking (Chartwell ) 1:07:07 [3] 22.97 km (20.5 kph) +252m
ahr:103 max:137

Chartwell north and then south.

Av 20.5
Mx 49.1

7 PM

Orienteering race (Metrogaine) 1:34:51 [3] 15.5 km (6:07 / km)
ahr:138 max:173 shoes: Salomon Sense Pro 2 Blue

Metrogaine around Craighall Park with Mac, starting from Dunkeld bowls club.

High density of controls and the chance of getting them all. We missed 3, but had a very clean plan that maximized our points per distance. Ended up in 1st place, a bit of a surprise after the 3rd place last month. We were a bit faster with our speed.

Monday Feb 19, 2018 #

7 PM

Road Running (Craigavon ) 30:35 [3] 5.4 km (5:40 / km)
ahr:123 max:140 shoes: Asics DynaFlyte Grey/Lime

Easy jog around Craigavon.

Sunday Feb 18, 2018 #

10 AM

Orienteering race (The Campus) 21:53 [5] 2.8 km (7:49 / km)
ahr:163 shoes: Salomon Sense Pro 2 Blue

Urban series #3 at The Campus.

Nice event with an additional special technical section through one of the basement car parks. No mistakes, good technique, with only 1 route choice that could have been better from 8-9. Maybe lost 10 secs going left instead of right. Otherwise I’m just loosing time on the longer legs due to lack of speed.

Men - Splits

Saturday Feb 17, 2018 #

6 AM

Mountain Biking (John Nash NR) 4:26:05 [3] 73.5 km (16.6 kph)
ahr:130 shoes: Specialized Epic FSR Mthn 2014

Riding in John Nash NR with Tim, Clint, Greg and Dave. Parked at Toadbury Hall, did an outer and inner loop in the reserve.

Av 16.5
Mx 65.9

Friday Feb 16, 2018 #

6 AM

Mountain Biking (Cradle) 2:33:13 [3] 60.6 km (23.7 kph)
ahr:108 max:151 shoes: Specialized Epic FSR Mthn 2014

Cradle loop clockwise, out via Elandsdrift and back Lanseria.

Av 23.7
Mx 70.7

Thursday Feb 15, 2018 #

6 PM

Road Running (Randburg ) 22:27 [4] 5.0 km (4:29 / km) +36m 4:20 / km
shoes: Asics DynaFlyte Grey/Lime

Getting easier to do sub 4:30s.

Wednesday Feb 14, 2018 #

1 PM

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

6 PM

Road Running (Saints) 23:44 [4] 5.0 km (4:45 / km)
ahr:170 shoes: Asics DynaFlyte Grey/Lime

Slightly short course today as they moved the start. Didn’t go hard.

Tuesday Feb 13, 2018 #

6 AM

Mountain Biking (Lanseria) 2:24:21 [3] 43.5 km (18.1 kph)
ahr:118 max:148 shoes: Specialized Epic FSR Mthn 2014

Back of Lanseria loop plus back via Refiloe.

Av 18.0
Mx 57.4

Monday Feb 12, 2018 #

6 AM

Mountain Biking (Lanseria) 1:32:28 [3] 29.94 km (19.4 kph)
ahr:108 max:159 shoes: Specialized Epic FSR Mthn 2014

Front of Lanseria loop.

Av 19.4
Mx 61.1

Mens - Splits

Sunday Feb 11, 2018 #

10 AM

Orienteering race (Wits University ) 22:24 [4] 3.6 km (6:13 / km)
ahr:159 max:170

Urban series #2 at Wits

Clean run most of the way around except for not seeing the control at 8 and taking the wrong route choice from 15-16. Some nice course planning with good route choice decision making.

Finished 5th behind Tim, Brad, Garry and Eugene. Lost 25s and that 4th place on the final route choice.

Saturday Feb 10, 2018 #

8 AM

Trail Running (Bezuidenhout Park) 23:49 [5] 5.0 km (4:46 / km)
ahr:169 shoes: Salomon Sense Pro 2 Blue

A tough course, probably even tougher than Golden Harvest with softer ground and more individual hills.

52/41

Friday Feb 9, 2018 #

6 AM

Trail Running (Cradle Moon) 1:53:29 [2] 17.1 km (6:38 / km) +193m 6:17 / km
ahr:135 max:174 shoes: Salomon Sense Pro 2 Blue

Easy jog at Cradle Moon along the yellow route. A few new extensions that push it to 21k, but I cut the last part short.

Thursday Feb 8, 2018 #

6 AM

Mountain Biking (Cradle) 2:32:51 [3] 60.5 km (23.7 kph)
ahr:111 max:149 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Lanseria and back Elandsdrift.

Av 23.7
Mx 65.3

6 PM

Road Running (Randburg ) 22:36 [5] 5.0 km (4:31 / km) +36m 4:22 / km
ahr:166 max:189 shoes: Asics DynaFlyte Grey/Lime

Went as hard as my legs would allow. Breathing was fine.

Wednesday Feb 7, 2018 #

12 PM

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

6 PM

Road Running (Saints) 23:50 [4] 5.0 km (4:46 / km)
ahr:170 max:185 shoes: Asics DynaFlyte Grey/Lime

Tuesday Feb 6, 2018 #

6 PM

Road Running (Sunninghill) 18:40 [3] 4.0 km (4:40 / km) +56m 4:22 / km
ahr:164 shoes: Asics DynaFlyte Grey/Lime

Started very slow up the hill and then sped up nicely. Focused on strides in the cool down after. Legs felt a bit better after this.

Monday Feb 5, 2018 #

6 PM

Road Running (Fairview loop) 26:20 [2] 4.7 km (5:36 / km)
ahr:138 shoes: Asics DynaFlyte Grey/Lime

Legs incredibly sore. Went for a very gentle jog. Didn’t seem to help.

Sunday Feb 4, 2018 #

7 AM

Trail Running race (Hennops Farm) 2:13:39 [5] 24.94 km (5:22 / km) +309m 5:03 / km
ahr:155 max:183 shoes: Salomon Sense Pro 2 Blue

Hennops Trail Challenge race. It followed the main 25km cycle loop and disappointingly avoided the main hill and rocky down thereafter. Had a steady pace all round but the wheels were
Coming off in the last two km. Finished a disappointing 23rd. Too fast and flat for me and I don’t have any speed in me as yet.

Saturday Feb 3, 2018 #

8 AM

Trail Running (Golden Harvest) 23:28 [4] 5.0 km (4:42 / km)
ahr:163 max:188 shoes: Salomon Sense Pro 2 Blue

Getting so close to my PB is starting to get annoying on this course. I think that’s now 4 runs within 12 secs.

51/40

Friday Feb 2, 2018 #

6 PM

Mountain Biking (Chartwell ) 1:08:58 [3] 23.45 km (20.4 kph)
ahr:116

Chartwell area dirt roads just before a storm.

Av 20.4
Mx 57.1

Thursday Feb 1, 2018 #

6 PM

Road Running (Randburg ) 24:16 [3] 5.0 km (4:51 / km) +36m 4:41 / km
ahr:171 shoes: Asics DynaFlyte Grey/Lime

Easy for the first 2km before slowly picking up the speed.

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