Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 28 days ending Feb 28, 2021:

	activity	#	time	miles		km		+m
	Road Running	13	8:22:10	55.61	(9:02)	89.5	(5:37)	1270
	Trail Running	4	8:06:35	42.32	(11:30)	68.11	(7:09)	1501
	Gym	8	8:00:00
	Orienteering	3	1:21:58	7.93	(10:20)	12.76	(6:26)	161	41 /	43c	95%
	Total	28	25:50:43	105.86		170.36		2932	41 /	43c	95%
averages - weight:83.2kg

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Sunday Feb 28, 2021 #

8 AM

Orienteering (Woodlands Office Park) 18:47 [4] 3.52 km (5:20 / km) +50m 4:59 / km
ahr:156 max:172 spiked:14/15c shoes: Salomon Sense Pro3 Blue/Orange

Woodlands Office Park 1:4’000 and 5m
2.7km, and 15c

Decent course although a bit boring towards the end. Made a mistake at 5, where the map is poor. Otherwise just not enough speed. Started catching Matthew from 7 onwards and took me the 2nd half of the course to draw level, so he is running well now.

Saturday Feb 27, 2021 #

5 AM

Trail Running (Kings Kloof) 2:20:59 [3] 20.51 km (6:52 / km) +359m 6:19 / km
ahr:137 max:161 shoes: Salomon Sense Pro3 Blue/Orange

Trail run at Kings Kloof with Mark K. Ran the full black route (19-21km). Long grass and damp after a heavy rainfall week.

Friday Feb 26, 2021 #

6 AM

Trail Running (B'sorah Farm) 2:09:39 [3] 18.69 km (6:56 / km) +399m 6:16 / km
ahr:140 max:171 weight:83.2kg shoes: Salomon Sense Pro3 Blue/Orange

Went out to the back of the farm to run the newish track up the grassy hill. Also came across the new downhill mtb track and ran up/down that.

C • B'sorah 3

Thursday Feb 25, 2021 #

10 AM

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

Wednesday Feb 24, 2021 #

5 PM

Road Running (Ferndale) 37:17 [5] 8.01 km (4:39 / km) +103m 4:22 / km
ahr:156 max:174 shoes: Asics DynaFlyte Grey/Lime

First time running the 8km. Same route as 5km plus an outer lap. Not as hilly as first lap, with just one long climb and descent. Happy with the time.

Tuesday Feb 23, 2021 #

5 AM

Road Running (Fourways) 1:17:09 [3] 13.0 km (5:56 / km) +177m 5:33 / km
ahr:126 max:152 shoes: Asics DynaFlyte Grey/Lime

Jukskei Park, Fourways and Magaliesig suburbs.

Monday Feb 22, 2021 #

10 AM

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

Sunday Feb 21, 2021 #

9 AM

Orienteering (B'sorah Farm) 43:21 [3] 5.63 km (7:42 / km) +89m 7:08 / km
ahr:135 max:160 spiked:10/10c shoes: Salomon Sense Pro3 Blue/Orange

Did control collecting from Leg 1 of the Red Ants Rumble Adventure Race at B'sorah Farm. They had 10 control points over the northern portion of the map. Great to be out orienteering in a technical area again. First time in about 11 months.

Saturday Feb 20, 2021 #

6 AM

Trail Running (Klipriviersberg) 1:51:28 [3] 14.37 km (7:45 / km) +493m 6:37 / km
ahr:143 max:180 shoes: Salomon Sense Pro3 Blue/Orange

Ran Klipriviersberg NR main outer track with Mark K.

Friday Feb 19, 2021 #

5 AM

Road Running (Fourways Gardens) 42:49 [3] 6.95 km (6:10 / km) +104m 5:44 / km
ahr:125 max:144 shoes: Asics DynaFlyte Grey/Lime

Kengies loop

Thursday Feb 18, 2021 #

10 AM

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

Wednesday Feb 17, 2021 #

6 AM

Road Running (Douglasdale) 19:34 [3] 3.3 km (5:56 / km) +69m 5:22 / km
ahr:133 max:154 shoes: Asics DynaFlyte Grey/Lime

Dropped car off at Fury Fourways and ran home.

5 PM

Road Running (Ferndale) 22:46 [5] 5.06 km (4:30 / km) +64m 4:14 / km
ahr:156 max:179 shoes: Asics DynaFlyte Grey/Lime

Got pushed by a youngster. Managed to drop him with about 500m to go.

Tuesday Feb 16, 2021 #

6 PM

Road Running (Fourways Gardens) 40:03 [3] 6.92 km (5:47 / km) +105m 5:23 / km
ahr:133 max:151 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens and Kengies loop.

Monday Feb 15, 2021 #

10 AM

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

Sunday Feb 14, 2021 #

6 AM

Trail Running (B'sorah Farm) 1:44:29 [3] 14.53 km (7:11 / km) +250m 6:37 / km
ahr:136 max:163 shoes: Salomon Sense Pro3 Blue/Orange

Ran most of the main 15km hiking trail at B'sorah, adding in a couple of extra loops to GPS track the new trails near the swim pool and the 2km loop.

Saturday Feb 13, 2021 #

12 PM

Road Running (Kensington) 39:25 [3] 6.38 km (6:11 / km) +160m 5:29 / km
ahr:140 max:163 shoes: Asics DynaFlyte Grey/Lime

Hot and muggy run in Kensington area near midday.

Friday Feb 12, 2021 #

6 PM

Road Running (Craigavon) 32:43 [3] 5.53 km (5:55 / km) +55m 5:38 / km
ahr:130 max:157 shoes: Asics DynaFlyte Grey/Lime

Late evening run around Craigavon.

Thursday Feb 11, 2021 #

10 AM

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

Wednesday Feb 10, 2021 #

6 PM

Road Running (Ferndale) 23:23 [5] 4.83 km (4:51 / km) +62m 4:33 / km
ahr:156 max:180 shoes: Asics DynaFlyte Grey/Lime

Good start but struggled 3/4th km.

Tuesday Feb 9, 2021 #

5 AM

Road Running (Craigavon) 33:00 [3] 5.62 km (5:52 / km) +56m 5:36 / km
ahr:131 max:149 shoes: Asics DynaFlyte Grey/Lime

Craigavon loop in reverse for a change.

Monday Feb 8, 2021 #

10 AM

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

Sunday Feb 7, 2021 #

11 AM

Orienteering race (De Vos Farm) 19:50 [5] 3.61 km (5:30 / km) +23m 5:20 / km
ahr:154 max:177 spiked:17/18c shoes: Inov-8 X-Talon 212 Blue

First Urban Series event of 2021 at De Vos Farm
1:4’000
3.3km, 18c

Massive turnout of 130ish cards and 170 people. I started towards the end near midday. Generally an easy but fun course. Only control I didn't get 100% was the last one where I didn't attack it hard enough (10s). The I went left route choice to finish, planning on crossing the end of the dam. Got wet to over my waist, but was hoping for knee high. Still 2nd fastest split (1:28) behind Ryno (59s) who swam a more direct route. Run around to the right seemed about 15s slower.

Overall 3rd behind Ryno (18:35) and Garry (19:40). Just 5 secs ahead of Brad.

Men - Splits

Saturday Feb 6, 2021 #

11 AM

Road Running (Kensington) 33:38 [3] 5.97 km (5:38 / km) +126m 5:06 / km
ahr:141 max:165 shoes: Asics DynaFlyte Grey/Lime

Run from Crone household, out along Highland to Jeppe Boys and back Somerset and Derby.

Friday Feb 5, 2021 #

6 AM

Road Running (Lonehill) 1:09:58 [3] 11.92 km (5:52 / km) +109m 5:37 / km
ahr:146 max:164 shoes: Asics DynaFlyte Grey/Lime

Run around Lonehill area.

Thursday Feb 4, 2021 #

10 AM

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

Wednesday Feb 3, 2021 #

6 PM

Road Running (Ferndale) 23:16 [5] 5.0 km (4:39 / km) +80m 4:18 / km
ahr:164 max:181 shoes: Asics DynaFlyte Grey/Lime

Pushing the pace a bit more.

Road Running warm up/down 7:09 [3] 1.0 km (7:09 / km)
shoes: Asics DynaFlyte Grey/Lime

Monday Feb 1, 2021 #

10 AM

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

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