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Training Log Archive: nmulder

In the 7 days ending Oct 31:

activity # timemileskm+m
  Mountain Biking2 4:08:39 60.07(14.5/h) 96.68(23.3/h) 1071
  Orienteering2 1:47:19 11.16(9:37) 17.96(5:59) 27813 /14c92%
  Gym1 1:00:00
  Road Running2 56:15 6.15(9:09) 9.89(5:41) 136
  Total7 7:52:13 77.38 124.53 148513 /14c92%
  [1-5]7 7:51:42

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Sunday Oct 31 #

8 AM

Orienteering race (Walker Fruitfrm Arboretum) 1:15:36 intensity: (41 @1) + (46 @2) + (8:29 @3) + (41:33 @4) + (24:07 @5) 12.15 km (6:13 / km) +212m 5:43 / km
ahr:153 max:171 shoes: Inov-8 X-Talon 212 Blue

Walker Fruit Farm Arboretum 1:10'000 5m
Gauteng Champs Long - M21E
10.4km 225m 28c

Used the SE part of the Arboretum map today with more bush and grassland with light rocky ground underneath.

Had a technical start before a few running legs, but then the high number of controls made it more technical than the Middle event, and we had less path running. Only a few minor mistakes, where I was slightly off line to #6, 7, 12, costing me only a few secs each. Caught myself going too far right on #9 early, as relocation would have been hard in the mixed wattle area. Went round 15-16 on the path instead of straight, costing about 15s. Went around to the south as well on 26-27, but it was a good conservative call as a straighter option might have gone badly wrong.

Although I was slower today and the Middle, the distance obviously helped and I finished 1st, about 15 min ahead of Garry M and then Nico.

Saturday Oct 30 #

11 AM

Orienteering race (Walker Fruitfrm Arboretum) 31:43 intensity: (19 @1) + (15 @2) + (37 @3) + (7:54 @4) + (22:38 @5) 5.81 km (5:28 / km) +66m 5:10 / km
ahr:160 max:173 spiked:13/14c shoes: Inov-8 X-Talon 212 Blue

Walker Fruit Farm Arboretum 1:10'000 5m
Gauteng Champs Middle - M21E
5.1km 90m 14c

Nice new area near Walkerville, S of Joburg. Quite a find with a mix of wattle plantations, bush and grassland. Middle courses made more use of the wattle areas and the nav was relatively simple.

Struggled to get into the vegetation interprestation on the map, particularly running 1-2, but felt comfortable after that. I made no mistakes apart from a route choice error 5-6 (went too straight line through the wattle blocks rather than running around) and lost 1m to Garry M, who then beat me by 1m overall. Few technical controls on the way into the finish, but couldn't pull the time back.

So finished with a 2nd place.

Friday Oct 29 #

7 AM

Road Running (Cedar Lakes) 30:19 intensity: (4 @0) + (2:16 @1) + (17:22 @2) + (10:37 @3) 4.87 km (6:14 / km) +72m 5:48 / km
ahr:119 max:139 shoes: Salomon Sense Ride4 #1 Blue

Easy run around Cedar Lakes before GOC Champs this weekend.

Thursday Oct 28 #

6 AM

Mountain Biking (Cradle) 2:36:52 intensity: (15 @0) + (20:46 @1) + (1:12:24 @2) + (32:00 @3) + (27:24 @4) + (4:03 @5) 67.9 km (26.0 kph) +710m
ahr:124 max:172 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out via Lanseria to Caves, then back via Elandsdrift, with an out-and-back detour to Muldersdrift.

Wednesday Oct 27 #

5 PM

Road Running (Ferndale) 25:56 intensity: (12 @0) + (54 @1) + (2:48 @2) + (13:18 @3) + (8:44 @4) 5.02 km (5:10 / km) +64m 4:51 / km
ahr:135 max:153 shoes: Asics DynaFlyte Grey/Lime

Easy time trial, body feeling sore.

Tuesday Oct 26 #

3 PM

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

Monday Oct 25 #

6 AM

Mountain Biking (Cradle) 1:31:47 intensity: (18:30 @1) + (1:02:09 @2) + (10:47 @3) + (21 @4) 28.77 km (18.8 kph) +361m
ahr:114 max:144 shoes: Specialized Epic FSR Mthn 2014

The Cradle MTB track from Valverde.

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