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Training Log Archive: nmulder

In the 7 days ending Apr 15, 2018:

activity	#	time	miles		km		+m
Trail Running	3	6:42:36	35.14	(11:27)	56.55	(7:07)	1250
Mountain Biking	2	4:51:26	75.4	(15.5/h)	121.35	(25.0/h)	1512
Paddling	2	2:25:47	13.67	(10:40)	22.0	(6:38)
Gym	1	1:00:00
Road Running	1	37:53	4.38	(8:39)	7.05	(5:22)	74
Orienteering	1	25:42	2.92	(8:48)	4.7	(5:28)	179	29c
Total	10	16:03:24	131.51		211.65		3015	29c

5:41

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Sunday Apr 15, 2018 #

7 AM

Trail Running race (King’s Kloof) 5:41:15 [4] 44.65 km (7:39 / km) +1089m 6:49 / km
ahr:136 max:182 shoes: Salomon Sense Pro 2 Blue

One of Nina’s races at Kings Kloof.

Started off slow knowing that we’d climb the ridge at 6km. All went well until about 10k in where I needed my first food intake, which was a bit earlier than I expected. Recovered quickly but best waterpoint was only at about 20k and I wanted to fill up a bottle with electrolyte powder. Suffered a bit before getting there and ended up stopping for a few minutes to refresh.

After that a nice run along the ridge line before descending back past Laurentia Farm and going under the road for the final 16km on the northern part of the area. Lots of MTB tracks that twisted all over the place. Got a bit much in the end but a loop of a grassy field was the straw / camel thing. Lost a place to Nando here as he was storming again towards the end whilst I was fading. Limped home a little bit slower than I wanted, but good training distance.

Saturday Apr 14, 2018 #

8 AM

Trail Running (Lonehill ) 21:50 [5] 5.0 km (4:22 / km) +85m 4:01 / km
ahr:164 max:190 shoes: Asics DynaFlyte Grey/Lime

First time on the newer course without the washed out bridge. Still my least favorite parkrun with just too many people for the venue and a crazy amount of cheating.

60/44

8 PM

Orienteering race (Jackal Creek) 25:42 [4] *** 4.7 km (5:28 / km) +179m 4:36 / km
ahr:165 max:179 29c shoes: Inov-8 X-Talon 212 Blue

Jackal Creek night-o

Finally got to orienteer at Jackal Creek for the first time.

Nice strong start until a loop 7-11 where I lost a bit of pace and focus trying to refold the map. Longish leg 13-14 saw me take a tiger line through green. Missed the indiatinct track and had to bundu bash. Maybe should have gone round and gained 15s or so. Still lacking focus after the bundu and was slow to 15 and 16, loosing a bit more time.

Second half started improving again, but lacked a bit of speed. Bit of a compass error out of 22. Then okay to the finish. Probably lost 45s in total but still happy. 2 mins down on Brad and about 20s ahead of Alex. Had a bigger lead on him at half way but he closed it down well.

Men - Splits

Friday Apr 13, 2018 #

7 AM

Mountain Biking (Cradle ) 2:28:24 [3] 60.83 km (24.6 kph) +756m
ahr:115 max:157 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Lanseria and back Elandsdrift.

Thursday Apr 12, 2018 #

7 AM

Road Running (Broadacres) 37:53 [3] 7.05 km (5:22 / km) +74m 5:06 / km
ahr:135 max:165 shoes: Asics DynaFlyte Grey/Lime

Out towards Broadacres and back.

6 PM

Paddling (Emmarentia ) 1:03:40 [4] 10.0 km (6:22 / km)
ahr:128 max:169 shoes: K1 (CS Maxi)

Fair start. Big gap ahead of me but found 3 other boats for a few laps before it split up. Ended up with Jonathan T. for the remaining laps. Got very quiet after about 7 laps as it was a shortened time trial.

Paddling warm up/down 14:00 [2] 2.0 km (7:00 / km)

Wednesday Apr 11, 2018 #

1 PM

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

Tuesday Apr 10, 2018 #

7 AM

Mountain Biking (Cradle) 2:23:02 [4] 60.52 km (25.4 kph) +756m
ahr:114 max:150 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, anti clockwise, out via lanseria, back via Elandsdrift.

Av 25.3
Mx 66.1

Monday Apr 9, 2018 #

4 PM

Trail Running (Emmarentia) 39:31 [3] 6.9 km (5:44 / km) +76m 5:26 / km
ahr:129 max:158 shoes: Salomon Sense Pro 2 Blue

Loop of Emmarentia and then down to scout hall.

5 PM

Paddling (Emmarentia ) 1:08:07 [3] 10.0 km (6:49 / km)
ahr:142 shoes: K1 (CS Maxi)

10 laps.

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