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Training Log Archive: nmulder

In the 7 days ending Apr 14, 2019:

activity	#	time	miles		km		+m
Mountain Biking	2	6:11:54	94.26	(15.2/h)	151.69	(24.5/h)	1877
Trail Running	1	2:02:41	14.5	(8:28)	23.34	(5:15)	279
Gym	1	1:00:00
Road Running	1	30:03	3.48	(8:38)	5.6	(5:22)	56
Orienteering	1	15:44	1.49	(10:33)	2.4	(6:33)	26
Total	6	10:00:22	113.73		183.03		2238

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Sunday Apr 14, 2019 #

10 AM

Orienteering race (Edenvale) 15:44 [5] 2.4 km (6:33 / km) +26m 6:13 / km
ahr:166 max:180 shoes: Salomon Sense Pro 4 Blue

Edenvale High School
1:2'500, no contours

Urban sprint race. Generally had a good run but maybe lacking some sprint speed after yesterday's trail race. Only 10s error going to #6.

Finished 3rd, about 1.5 min down on Jeremy and 5s behind Eugene.

Mens - Splits

Saturday Apr 13, 2019 #

7 AM

Trail Running race (Danielsrust) 2:02:41 [4] 23.34 km (5:15 / km) +279m 4:58 / km
ahr:158 max:171 shoes: Salomon Sense Pro 5 Blue

Dream Resorts Trail Run at Danielsrust Game Farm in the Cradle.

Ran the 21km, but the distance was a bit more, mainly as the waterpoint marshals at 15km didn't tell us to do a u-turn and head back. Instead we did an added loop on single track and eventually found our way out.

Felt okay on the run, but technically extremely easy (jeep tracks all the way) and didn't feel so great afterwards.

Nice venue and good prizes.

Friday Apr 12, 2019 #

8 AM

Mountain Biking (Cradle) 3:49:46 [3] 91.05 km (23.8 kph) +1118m
ahr:116 max:151 shoes: Specialized Epic FSR Mthn 2014

Longer ride. Out to Cradle via Elandsdrift, then Kromdraai loop and the out-and-back to Danielsrust Game Farm. Back Elandsdrift.

Av 23.7
Mx 67.1

Wednesday Apr 10, 2019 #

9 AM

Mountain Biking (Cradle) 2:22:08 [4] 60.64 km (25.6 kph) +759m
ahr:123 max:157 shoes: Specialized Epic FSR Mthn 2014

Classic Cradle loop, out Lanseria back Elandsdrift.

Av 25.6
Mx 68.1

1 PM

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

Tuesday Apr 9, 2019 #

6 PM

Road Running (Sunninghill) 18:27 [4] 4.0 km (4:37 / km) +56m 4:19 / km
ahr:143 max:177 shoes: Asics DynaFlyte Grey/Lime

Road Running warm up/down 11:36 [2] 1.6 km (7:15 / km)
shoes: Asics DynaFlyte Grey/Lime

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