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Training Log Archive: nmulder

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Hiking2 3:55:00 6.99(33:37) 11.25(20:53)
  Trail Running6 3:43:30 28.43(7:52) 45.75(4:53) 114
  Mountain Biking1 2:38:16 37.03(14.0/h) 59.6(22.6/h)
  Road Running3 2:18:28 16.47(8:25) 26.5(5:14) 163
  Orienteering1 35:01 3.73(9:24) 6.0(5:50)
  Total13 13:10:15 92.65(8:32) 149.1(5:18) 277

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Saturday Dec 31, 2016 #

8 AM

Trail Running (Fochville) 22:58 [4] 5.0 km (4:36 / km)
ahr:173 shoes: Salomon Sense Mantra 4 blue/gr

Ran the Fochville (Kraalkop) Parkrun. A brilliant single lap route out in a quite nature reserve area on the edge of Fochville with gentle ups and downs. Dirt track the whole way. Definitely my favourite parkrun so far.

Legs more than a bit tired from Thursdays bike, so slightly disappointed that I wasn't faster.

23/17

Thursday Dec 29, 2016 #

8 AM

Mountain Biking (Cradle loop) 2:38:16 [3] 59.6 km (22.6 kph)
ahr:116 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Lanseria and back via Elandsdrift.

Av 22.5
Mx 67.1

Sunday Dec 25, 2016 #

8 AM

Trail Running (Delta Park) 21:58 [4] 5.0 km (4:24 / km)
ahr:166 shoes: Salomon Sense Mantra 4 blue/gr

My annual xmas parkrun in Delta. Improved my time by about 3 mins. :)

Cool overcast conditions again but no rain and mud wasn't bad at all.

22/16

Saturday Dec 24, 2016 #

8 AM

Trail Running (Ebotse) 22:59 [4] 5.0 km (4:36 / km)
ahr:169 shoes: Salomon Sense Mantra 4 blue/gr

Ebotse parkrun in Benoni. Very nice course, out and back on a golf estate, but some nice thick grass in places as well as a long footpath next to the Dam. Cool overcast weather and it started raining towards the end.

21/16

Friday Dec 23, 2016 #

9 PM

Road Running (Tezula) 30:01 [3] 6.4 km (4:41 / km)
ahr:149 shoes: Asics DynaFlyte Grey/Lime

8 laps of the estate. Throat still a bit grotty but illness doesn't seem to have destroyed too much fitness.

Monday Dec 19, 2016 #

8 AM

Hiking (Tswaing Crater) 1:00:00 [1] 3.0 km (20:00 / km)
(sick) shoes: Salomon 3D Pro Black/Red #16

Hiking with the family in the Tswaing Meteorite Crater. Stunning area and pretty well managed. 2nd time I've been here and it's an improvement.

Sunday Dec 18, 2016 #

7 AM

Hiking (Suikerbosrand) 2:55:00 [1] 8.25 km (21:13 / km)
shoes: Salomon 3D Pro Black/Red #16

Hike at Suikerbosrand. Made up our own route to reduce the distance. Some nice bird sightings.

Saturday Dec 17, 2016 #

8 AM

Trail Running (Victoria Lake) 22:00 [4] 5.0 km (4:24 / km)
ahr:176 shoes: Salomon Sense Mantra 4 blue/gr

Flat and fast course, not the most interesting. Masses of litter in the park from the previous nights festivities. Ran in Trail shoes, but route is a paved double lapper, so should have had road shoes on. Lead guys went blitzing out at 3:00s. I started about 8th and pulled myself up into 5th at the end. 2nd in age group for about the 5th week in a row! Went through halfway in 10:50. Happy with my time after yesterday's 20k.

20/15

Friday Dec 16, 2016 #

7 AM

Trail Running race (Hazeldean Farm Trail) 1:51:33 [4] 20.75 km (5:23 / km) +114m 5:14 / km
ahr:160 shoes: Salomon Sense Mantra 4 blue/gr

Trail race at Hazeldean Farms east of Pretoria. Finished 4th in a small field. Nice course for the most part. Started along the Pienaars river, lots of winding MTB tracks. Also nice section through dense acacia bush. Last 6km were hairpin bends in an open field on a warm, but extremely humid morning. Not so fun. Km splits started well but dropped off gradually alll the way through the race. Felt completely shattered at the end.

Monday Dec 12, 2016 #

7 AM

Road Running (Douglasdale ) 1:10:17 [3] 12.1 km (5:49 / km) +163m 5:27 / km
ahr:133 shoes: Asics DynaFlyte Grey/Lime

Dropped off car for service and went for a run around the suburbs.

Saturday Dec 10, 2016 #

8 AM

Trail Running (Boksburg Stadium) 22:02 [5] 5.0 km (4:24 / km)
ahr:179 shoes: Salomon Sense Mantra 4 blue/gr

Bit of a boring route to start, but it gets quite nice after 1.5 Kms. A few muddy patches with the recent rains.

19/14

Thursday Dec 8, 2016 #

6 PM

Road Running (Wanderers) 38:10 [3] 8.0 km (4:46 / km)
ahr:170 shoes: Asics DynaFlyte Grey/Lime

Struggling to get running again the last few days. HR a bit higher than it should be given the effort and time.

Wednesday Dec 7, 2016 #

2 PM

Orienteering (Big Red Barn) 35:01 [4] 6.0 km (5:50 / km)
ahr:149 shoes: Inov-8 X-Talon 212 Orange

Had to wait for a hail storm to finish before I test ran the mens courses for this weekends Sprint Cup at The Big Red Barn. Ran about 18+17 mins each. Nice and fun. Challenging to run straight in a lot of the area.

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