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Training Log Archive: nmulder

In the 7 days ending Oct 17:

activity # timemileskm+m
  Mountain Biking2 4:07:53 67.02(16.2/h) 107.85(26.1/h) 1257
  Orienteering1 1:20:06 3.02(26:33) 4.85(16:30) 170
  Road Running1 23:04 3.12(7:23) 5.02(4:36) 65
  Total4 5:51:03 73.15(4:48) 117.73(2:59) 1493
  [1-5]4 5:49:34

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MoTuWeThFrSaSu

Sunday Oct 17 #

6 AM

Mountain Biking (Cradle) 2:47:03 intensity: (22:57 @1) + (1:31:03 @2) + (43:03 @3) + (10:00 @4) 69.87 km (25.1 kph) +764m
ahr:120 max:157 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out to Caves and back with a loop of Oak Tree junction and Danielsrust.

Saturday Oct 16 #

7 AM

Orienteering (Kloofendal) 1:20:06 intensity: (1:29 @0) + (54:38 @1) + (18:16 @2) + (5:43 @3) 4.85 km (16:30 / km) +170m 14:02 / km
ahr:97 max:130 shoes: Salomon Sense Ride4 #1 Blue

Putting out controls for a joint ROC / Friends of Kloofendal open event. Went very well, about 44 attendees, of which only about 6 had done O' before.

Friday Oct 15 #

7 AM

Mountain Biking (Cradle) 1:20:50 intensity: (2:32 @1) + (16:43 @2) + (24:17 @3) + (32:07 @4) + (5:11 @5) 37.98 km (28.2 kph) +493m
ahr:138 max:174 shoes: Specialized Epic FSR Mthn 2014

From Sprockets out on the Cradle, anti-clockwise. Out via Lanseria, bank Elandsdrift. Good high speed session.

Wednesday Oct 13 #

5 PM

Road Running (Ferndale) 23:04 intensity: (22 @1) + (34 @2) + (3:17 @3) + (5:36 @4) + (13:15 @5) 5.02 km (4:36 / km) +65m 4:19 / km
ahr:156 max:175 shoes: Asics DynaFlyte Grey/Lime

Handicap Time Trial. Slower people off first based on their expected finish time. Although I ran 30s faster than I stated I would, I didn't catch anyone, so everyone was running even faster! Good sports psychology experiment.

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