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Training Log Archive: nmulder

In the 7 days ending Feb 5, 2017:

activity	#	time	miles		km		+m
Trail Running	3	1:26:14	10.66	(8:06)	17.15	(5:02)
Orienteering	3	1:05:15	6.02	(10:50)	9.69	(6:44)
Gym	1	1:00:00
Paddling	1	1:00:00	5.59	(10:44)	9.0	(6:40)
Road Running	1	37:00	4.97	(7:27)	8.0	(4:38)	70
Total	9	5:08:29	27.24		43.84		70

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Sunday Feb 5, 2017 #

9 AM

Orienteering race (Woodlands) 22:23 [4] 3.3 km (6:47 / km)
ahr:165 shoes: Salomon Sense Mantra 3 grey/or

Woodlands Office Park - Urban #2

First race of the season, but didn't put together the greatest of performances. Started off well on an easyish course, but lacked any spring in my step or any speed.

First mistakes creeped in towards the end of the first loop in the northern reserve section. First didn't take the straightest line to 9, then lost concentration when I saw people stepping through uncrossable flowerbeds. :-(

Lost map contact to 13 and turned left between buildings 1 too early, 15 secs. Then big mistake running 14-16. Had to come back for 15, another 45 secs. Started catching lots of people on this last section, which was also a distraction. Tim won in under 18. Was two mins behind Alex, so still 1 min lost due to slow speed. brad and Paul snuck in ahead of me.

Saturday Feb 4, 2017 #

8 AM

Trail Running race (Valhalla) 21:53 [4] 5.0 km (4:23 / km)
ahr:175 shoes: Salomon Sense Mantra 3 grey/or

New parkrun at Valhalla to replace Voortrekker Monument which closed last week. Nice course, starting off with fields before moving onto narrow rough tracks. 1 and a half loops. Finished 9th, but thought I'd be about 20s faster after a good start.

29/22

5 PM

Orienteering (De Vos Farm) 21:04 [4] 3.31 km (6:22 / km)
ahr:151 shoes: Salomon Fellraiser yellow / bl

SOS Orienteering event at De Vos Farm with a 30 min score format. Went clockwise around the area and thought I had the best route but just a minute slower than Tim, Eugene and Brad. Damp in places but nice area and the map is more readable. Overshot 1 control.

Friday Feb 3, 2017 #

4 PM

Trail Running (Emmarentia ) 30:07 [3] 5.73 km (5:15 / km)
ahr:161 shoes: Salomon Sense Mantra 3 grey/or

Loop of Emmarentia park, clockwise.

5 PM

Paddling (Emmarentia ) 1:00:00 [3] 9.0 km (6:40 / km)
shoes: K1 (CS Maxi)

9 short laps

Thursday Feb 2, 2017 #

6 PM

Road Running (Randburg) 37:00 [4] 8.0 km (4:38 / km) +70m 4:26 / km
ahr:169 shoes: Asics DynaFlyte Grey/Lime

Started late after some bad traffic. Very quiet first lap, with a looming thunderstorm. It finally broke at the 5km mark and I was running in rivers by the 6. AsI hit the field it started hailing and I even had a few close lightnight strikes to encourage me into a fast time. Managed negative splits for the 2nd half. :-D

Wednesday Feb 1, 2017 #

1 PM

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

Tuesday Jan 31, 2017 #

9 AM

Orienteering (De Vos Farm) 21:48 [3] 3.08 km (7:05 / km)
ahr:124 shoes: Salomon Fellraiser yellow / bl

Test running the course for Saturday's SOS Wellness O event.

6 PM

Trail Running (Bryanston) 34:14 [3] 6.42 km (5:20 / km)
ahr:145 shoes: Salomon Sense Pro 2 Blue

Ran the Braamfontein spruit with Mac from his guest house down to the Bryanston parkrun loop and back.

Monday Jan 30, 2017 #

Note
(sick) (rest day)

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