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Training Log Archive: nmulder

In the 7 days ending Feb 28, 2021:

	activity	#	time	miles		km		+m
	Trail Running	2	4:30:38	24.36	(11:07)	39.2	(6:54)	758
	Gym	2	2:00:00
	Road Running	2	1:54:26	13.06	(8:46)	21.01	(5:27)	280
	Orienteering	1	18:47	2.19	(8:36)	3.52	(5:20)	50	14 /	15c	93%
	Total	7	8:43:51	39.6		63.73		1088	14 /	15c	93%
averages - weight:83.2kg

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Sunday Feb 28, 2021 #

8 AM

Orienteering (Woodlands Office Park) 18:47 [4] 3.52 km (5:20 / km) +50m 4:59 / km
ahr:156 max:172 spiked:14/15c shoes: Salomon Sense Pro3 Blue/Orange

Woodlands Office Park 1:4’000 and 5m
2.7km, and 15c

Decent course although a bit boring towards the end. Made a mistake at 5, where the map is poor. Otherwise just not enough speed. Started catching Matthew from 7 onwards and took me the 2nd half of the course to draw level, so he is running well now.

Saturday Feb 27, 2021 #

5 AM

Trail Running (Kings Kloof) 2:20:59 [3] 20.51 km (6:52 / km) +359m 6:19 / km
ahr:137 max:161 shoes: Salomon Sense Pro3 Blue/Orange

Trail run at Kings Kloof with Mark K. Ran the full black route (19-21km). Long grass and damp after a heavy rainfall week.

Friday Feb 26, 2021 #

6 AM

Trail Running (B'sorah Farm) 2:09:39 [3] 18.69 km (6:56 / km) +399m 6:16 / km
ahr:140 max:171 weight:83.2kg shoes: Salomon Sense Pro3 Blue/Orange

Went out to the back of the farm to run the newish track up the grassy hill. Also came across the new downhill mtb track and ran up/down that.

C • B'sorah 3

Thursday Feb 25, 2021 #

10 AM

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

Wednesday Feb 24, 2021 #

5 PM

Road Running (Ferndale) 37:17 [5] 8.01 km (4:39 / km) +103m 4:22 / km
ahr:156 max:174 shoes: Asics DynaFlyte Grey/Lime

First time running the 8km. Same route as 5km plus an outer lap. Not as hilly as first lap, with just one long climb and descent. Happy with the time.

Tuesday Feb 23, 2021 #

5 AM

Road Running (Fourways) 1:17:09 [3] 13.0 km (5:56 / km) +177m 5:33 / km
ahr:126 max:152 shoes: Asics DynaFlyte Grey/Lime

Jukskei Park, Fourways and Magaliesig suburbs.

Monday Feb 22, 2021 #

10 AM

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

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