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Training Log Archive: nmulder

In the 31 days ending Jan 31, 2019:

activity	#	time	miles		km		+m
Mountain Biking	5	11:24:22	142.48	(12.5/h)	229.3	(20.1/h)	2065
Road Running	10	5:18:16	38.63	(8:14)	62.17	(5:07)	753
Trail Running	7	4:09:30	28.83	(8:39)	46.4	(5:23)	186
Gym	4	4:00:00
Paddling	3	2:47:29	15.91	(10:32)	25.6	(6:33)
Orienteering	1	27:48	2.11	(13:10)	3.4	(8:11)	95
Total	30	28:07:25	227.96		366.87		3099

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Thursday Jan 31, 2019 #

5 PM

Trail Running (Emmarentia ) 32:44 [3] 5.4 km (6:04 / km)
ahr:128 max:141 shoes: Salomon Sense Pro 4 Blue

Lap of Emmarentia Park.

6 PM

Paddling (Emmarentia) 1:03:45 [4] 10.0 km (6:23 / km)
ahr:145 max:165 shoes: K1 (CS Maxi)

Good start and decent for first 3 or 4 laps.

Wednesday Jan 30, 2019 #

7 AM

Mountain Biking 2:43:02 [3] 52.89 km (19.5 kph) +738m
ahr:113 max:145 shoes: Specialized Epic FSR Mthn 2014

Out via Refilwe. Chicken Pie loop, cradle track to Logwood trails. Back via Culterra.

Av 19.4
Mx 64.8

1 PM

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

6 PM

Road Running (Saints) 40:49 [4] 8.0 km (5:06 / km) +268m 4:22 / km
ahr:158 max:176 shoes: Specialized Epic FSR Mthn 2014

TT with Mac and Brigitte.

Tuesday Jan 29, 2019 #

9 AM

Trail Running (Big Red Barn) 1:45:50 [3] 16.0 km (6:37 / km) +143m 6:20 / km
ahr:131 max:148 shoes: Salomon Sense Pro 4 Blue

Ran at Big Red Barn, mostly Route 2. Lots of changes for the O map.

Sunday Jan 27, 2019 #

9 AM

Orienteering (St Johns and Rodean) 27:48 [4] 3.4 km (8:11 / km) +95m 7:10 / km
ahr:160 max:169 shoes: Salomon Sense Pro 4 Blue

First Urban event of the year on St Johns and Rodean maps. 1:2500.

Started nicely on the St Johns section. Got a bit held up by slow runnners in one or two parts early on, but then settled down. Got the best route choices until 9 where I overshot went entering the courtyard. (15s). Then a few long legs before next mistake on way to 14. Didn’t read t at a building was actually a wall and impassable. Found the map confusing (20s). Then okay all the way to Rodean.

First time I’ve been on this map but managed okay. Very technical. Went for the faster path options in most places. Maybe lost some time 21-22 going right even though it looked faster. Also went left on small track 23-24 which may have cost 10s. Around 25 I took the small track around the water tanks and o think this was faster. Went long way 25-26 and don’t think it worked.

Finished 2nd begins Alex by about a minute which is fair for me. Jeremy was 7s faster but mispunched.

Men - Splits

Saturday Jan 26, 2019 #

8 AM

Trail Running (Klerksdorp) 21:20 [5] 5.0 km (4:16 / km) +10m 4:13 / km
ahr:171 max:177 shoes: Salomon Sense Pro 4 Blue

Parkrun in Klerksdorp. An enjoyable double-lapper in a small nature reserve next to a dam. Coolish weather compared to the last few weeks. Finished 2 secs off my SA Parkrun PBs (Bulithando and Brakpan), which was unexpected given how poor I’ve felt in my running recently.

86/68

Friday Jan 25, 2019 #

7 AM

Mountain Biking (Lanseria) 2:04:57 [3] 37.87 km (18.2 kph)
ahr:111 max:146 shoes: Specialized Epic FSR Mthn 2014

Lanseria + loop.

Av 18.1
Mx 61.8

5 PM

Paddling (Emmarentia) 47:18 [3] 7.0 km (6:45 / km)
shoes: K1 (CS Maxi)

7 laps. Got forced off the water by high winds before a storm.

Thursday Jan 24, 2019 #

6 PM

Road Running (Randburg) 23:39 [4] 5.0 km (4:44 / km) +42m 4:32 / km
ahr:160 max:168 shoes: Asics DynaFlyte Grey/Lime

Wednesday Jan 23, 2019 #

7 AM

Mountain Biking (Chartwell) 1:39:57 [3] 32.61 km (19.6 kph)
ahr:115 max:147 shoes: Specialized Epic FSR Mthn 2014

Av 19.5
Mx 62.5

1 PM

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

6 PM

Road Running (Saints) 40:31 [4] 8.0 km (5:04 / km) +134m 4:40 / km
ahr:163 max:172 shoes: Asics DynaFlyte Grey/Lime

Ran with Mac.

Tuesday Jan 22, 2019 #

6 PM

Road Running (Sunninghill) 18:01 [3] 4.0 km (4:30 / km) +56m 4:13 / km
ahr:167 max:177 shoes: Asics DynaFlyte Grey/Lime

Monday Jan 21, 2019 #

5 PM

Paddling (Emmarentia ) 56:26 [3] 8.6 km (6:34 / km)
shoes: K1 (CS Maxi)

8 laps

Sunday Jan 20, 2019 #

7 AM

Mountain Biking (Kromdraai) 3:47:15 [3] 81.75 km (21.6 kph) +1005m
ahr:118 max:177 shoes: Specialized Epic FSR Mthn 2014

Cradle and Kromdraai loops. Out and back via Elandsdrift and clockwise for both loops. Cool conditions for a change but very strong winds. Headwind on the return all the way back from Sterkfontein.

Av 21.5
Mx 71.5

Saturday Jan 19, 2019 #

8 AM

Trail Running (Kroonstad) 22:15 [5] 5.0 km (4:27 / km) +10m 4:24 / km
ahr:170 shoes: Salomon Sense Pro 4 Blue

Parkrun in Kroonstad from the local agricultural high school. Nice farm tracks with a bit of soft sand in the last km. Steph’s 100.

85/67

Thursday Jan 17, 2019 #

6 PM

Road Running (Wanderers) 38:55 [4] 8.0 km (4:52 / km) +116m 4:32 / km
ahr:165 max:176

Strong cold winds after 3km and steadily increasing rain from 5km. Fun.

Wednesday Jan 16, 2019 #

1 PM

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

6 PM

Road Running (Saints) 40:08 [4] 8.0 km (5:01 / km) +137m 4:37 / km
ahr:166 max:179 shoes: Asics DynaFlyte Grey/Lime

Got caught and passed by Tim P on the 2nd lap. Very hot.

Tuesday Jan 15, 2019 #

7 AM

Mountain Biking (Chartwell) 1:09:11 [3] 24.18 km (21.0 kph) +322m
ahr:120 max:150 shoes: Specialized Epic FSR Mthn 2014

Chartwell suburbs.

Av 20.9
Mx 58.3

Saturday Jan 12, 2019 #

8 AM

Road Running (Heidelburg) 23:09 [4] 5.0 km (4:38 / km)
ahr:175 max:183 shoes: Salomon Sense Pro 4 Blue

Silveroaks Parkrun bear Heidelburg. Enjoyable route from a small school out through a farm with nicely mowed tracks and well signposted. Pushed hard for the first three and then eased off, with a gentle climb from 3-4 being the only notable hill.

Next week is Steph’s 100.

84/66

Friday Jan 11, 2019 #

8 AM

Road Running (Lonehill loop) 30:03 [3] 4.95 km (6:04 / km)
ahr:141 max:158 shoes: Asics DynaFlyte Grey/Lime

Main loop of Lonehill.

Thursday Jan 10, 2019 #

6 PM

Road Running (Cedar Lakes) 30:08 [3] 5.23 km (5:46 / km)
ahr:151 max:168 shoes: Asics DynaFlyte Grey/Lime

Out to Cedar Lakes plus Cedar square loop.

Wednesday Jan 9, 2019 #

1 PM

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

Saturday Jan 5, 2019 #

8 AM

Trail Running (Vereeniging ) 22:19 [5] 5.0 km (4:28 / km) +14m 4:24 / km
ahr:177 max:185 shoes: Salomon Sense Pro 4 Blue

Riviera-on-Vaal Parkrun. Nice Parkrun on the golf course at the Vaal river. Slightly muddy in places with the recent rains.

83/65

Friday Jan 4, 2019 #

6 PM

Road Running (Fourways Gardens) 32:53 [3] 5.99 km (5:29 / km)
ahr:148 max:164 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

Tuesday Jan 1, 2019 #

8 AM

Trail Running (Fish Hoek) 21:56 [5] 5.0 km (4:23 / km) +7m 4:21 / km
ahr:167 max:183 shoes: Salomon Sense Pro 4 Blue

Fish Hoek parkrun on New Year’s Day double. Nice double lapper around some sports fields, with the second longer lap going out into some of the duneveld. Felt pretty good and pushed the pace to stay with the leaders as long as possible.

81/63

9 AM

Trail Running (Zandvlei) 23:06 [4] 5.0 km (4:37 / km) +2m 4:37 / km
ahr:161 max:175 shoes: Salomon Sense Pro 4 Blue

Second half of the New Years double at Zandvlei. Only a short drive from Fish Hoek, so got there with plenty of time. Bigger turnout here. A good wind blowing from the SE, but also refreshing. An out and back loop course along the vlei, so quite scenic. Didn’t push as hard as first run.

82/64

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