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Training Log Archive: nmulder

In the 7 days ending Jun 11, 2023:

activity # timemileskm+m
  Trail Running3 2:30:41 15.31(9:51) 24.63(6:07) 353
  Paddling2 1:42:13 9.45(10:49) 15.21(6:43) 56
  Mountain Biking1 1:37:01 24.3(15.0/h) 39.11(24.2/h) 633
  Pilates1 1:00:00
  Gym1 1:00:00
  Orienteering1 25:47 2.81(9:11) 4.52(5:42) 77
  Total7 8:15:42 51.87 83.48 1119

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MoTuWeThFrSaSu

Sunday Jun 11, 2023 #

9 AM

Orienteering race (Asidlale Adventure Park) 25:47 intensity: (20 @1) + (35 @2) + (5:35 @3) + (16:19 @4) + (2:58 @5) 4.52 km (5:42 / km) +77m 5:15 / km
ahr:147 max:168 shoes: Salomon Sense Ride4 #2 Baby Bl

Asidlale Adventure Park (old Leeukop Golf Course)
Men 4.0km 64m 17c

After lockdown, this is the first time we've run on the map since 2018. The golf course has gone to ruin in the meantime, meaning there was some interesting orienteering across flat fairways with waist-high grass.

Had a good start, nailing #1, but messed up #2. I had Matthew V-C at 2 min ahead and Connor at 1 min, but Connor was out just in time before I got there. Lost about 30s but could still see him ahead at <1 min. Rest of the course was very straight running and nailed all the controls, but I struggled to close the time gap. I went straight on #12 over the hill, but should have gone left as the control was at the foot of a steep bank that I couldn't descend quickly. From here Matthew and Connor opened to gap on the downhill legs, despite me going flat out. Connor got >1 min ahead and took the win but I managed to get 2nd just ahead of Matthew.


Men - Splits

Saturday Jun 10, 2023 #

8 AM

Trail Running (Huddle Park) 25:08 intensity: (15 @1) + (38 @2) + (46 @3) + (8:42 @4) + (14:47 @5) 5.05 km (4:59 / km) +72m 4:39 / km
ahr:160 max:179 shoes: Salomon Sense Ride4 #3 Black W

New Huddle Park parkrun, around a section of the old golf course. Lots of twists and turns on a network of trails and quite tough underfoot on the spongy grass and tree roots. Some gentle but challenging inclines as well. Very much same sort of feel as Delta parkrun.

Had a fair run, but very surprised not to go under 25 mins, so it is a slow course. Quite a lot of the field took wrong turns, including at least 5 guys ahead of me, posting ridiculously fast finish times.

190 / 140

Friday Jun 9, 2023 #

10 AM

Trail Running (Cradle Moon) 1:05:16 intensity: (35 @1) + (10:32 @2) + (43:53 @3) + (10:16 @4) 9.91 km (6:35 / km) +124m 6:12 / km
ahr:132 max:158 shoes: Salomon Sense Ride4 #3 Black W

Cradle Moon yellow route in reverse, staying in the eucalyptus areas.

Paddling (Cradle Moon) 51:01 intensity: (44:14 @1) + (6:47 @2) 7.56 km (6:45 / km) +16m 6:41 / km
ahr:102 max:112 shoes: K1 (CS Maxi)

3 laps. Very strong wind from the SW.

Thursday Jun 8, 2023 #

8 AM

Mountain Biking (Cradle) 1:37:01 intensity: (4:09 @1) + (17:39 @2) + (41:08 @3) + (34:05 @4) 39.11 km (24.2 kph) +633m
ahr:134 max:158 shoes: Specialized Epic FSR Mthn 2014

Cradle loop clockwise from Sprockets, out and back via Elandsdrift.

Surprisingly not too cold yet, still managing the morning rides without arm warmers.
12 PM

Pilates (Rivonia) 1:00:00 [3]

Tuesday Jun 6, 2023 #

9 AM

Trail Running (Cradle Moon) 1:00:17 intensity: (23 @1) + (8:00 @2) + (33:27 @3) + (18:27 @4) 9.67 km (6:14 / km) +157m 5:46 / km
ahr:136 max:155 shoes: Salomon Sense Ride4 #3 Black W

Moderate effort run at Cradle Moon, out along the dam, and then up to the rocky ridge before returning.

Paddling (Cradle Moon) 51:12 intensity: (46:00 @1) + (5:12 @2) 7.65 km (6:42 / km) +41m 6:31 / km
ahr:100 max:117 shoes: K1 (CS Maxi)

3 laps of the dam after the run.

Monday Jun 5, 2023 #

4 PM

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

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