Training Log Archive: nmulderIn the 7 days ending Aug 25, 2013:
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Sunday Aug 25, 2013 #
7 AM
Mountain Biking 4:37:35 [3] 90.79 km (19.6 kph)
shoes: Specialized Epic Expert 2010
With Nathan out to Chartwell, Lion Park, Logwood, Muldersdrift, Ruimsig, Potgieter, Fairland, Northcliff Hill, Alberts Farm and then down the spruit to Witkoppen, including loops in Emmarentia and Delta. Also took the new single track route that now stays with the spruit and cuts out Republic Road. Haven't been able to cycle that way in about 10 years now.
Av 19.6 Mx 56.4
Av 19.6 Mx 56.4
Saturday Aug 24, 2013 #
Orienteering race (Pretoria Boys High) 18:29 [4] 3.2 km (5:47 / km) +70m 5:12 / km
shoes: Salomon 3D S-Lab Red/Yel #3
Sprint race. Finished 4th behind Michael, Tim and Nico, about 3.5 mins off the pace. Michael started +3, got within sight at #9 and caught me at #13.
Couldn't believe how slow I was sprinting towards #1, but it did give me time to read the map. Only 1 route choice error, between 1-2 where I didn't cut the corner enough. Otherwise a nice complicated, compact course.
Couldn't believe how slow I was sprinting towards #1, but it did give me time to read the map. Only 1 route choice error, between 1-2 where I didn't cut the corner enough. Otherwise a nice complicated, compact course.
Friday Aug 23, 2013 #
7 AM
Mountain Biking 1:35:05 [3] 29.93 km (18.9 kph)
shoes: Specialized Epic Expert 2010
Out and around Chartwell and Lion Park.
Av 18.9 Mx 59.7
Av 18.9 Mx 59.7
5 PM
Gym (Bio) 1:00:00 [3]
Thursday Aug 22, 2013 #
6 PM
Road Running (Wanderers TT) 37:31 [4] 8.0 km (4:41 / km)
shoes: Asics Gel Nimbus 2007
Intended to do the 5km, but diverted to the 8 instead when I realised I was going slower than anticipated.
Wednesday Aug 21, 2013 #
6 AM
Mountain Biking (Cradle) 3:31:01 [3] 77.51 km (22.0 kph)
shoes: Specialized Epic Expert 2010
Out from Pineslopes to the Cradle loop with Nathan.
Av 22.0 Mx 62.8
Av 22.0 Mx 62.8