An e-mail newsletter from Agapé Athletics ClubEditor: Marieta Bortoli 082 466 7031 23 July 2018

www.agape.org.za

E-mail: marietabortoli@gmail.com

NB

- Next league race – SMU Half Marathon – 25 August- Spring function – 1 September- Agapé race (Jacaranda City Challenge) – 13 October. Members to assist.

PLEASE DIARIZE !!!!!!

Editorial

I am still looking for at least two more marshal captains and one parking captain. Thank you to those who have responded, you will be contacted with final details soon. (This is not the normal marshalling on race day, these people will have to take charge of a couple of people and oversee them on race day)

I have attached the new invite for our function on 1 September. Please confirm your attendance with Marix or myself.

Notice Board Additions

◊ Wierie Road Race◊

Attachments

□ Spring function invite

Birthday Greetings

May God look down and bless you now when your birthday’s here and keep you in His loving care each day throughout the year, and may He grant you happiness in everything you do – today, to-morrow, always, every day your whole life through!

Pierre Cronje 27 July Maureen Mashiane 27 JulyOlivia Kruger 29 July Tania Oelofse 29 JulyHester Strydom 29 July Adele Boshoff 31 July

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Personalia

Welcome new and former members

Elise Loubser (Social member)

Congratulations

Congratulations to the following members:

Thank you’s

In the mailbox

General

Clothing available:Buffs @ R100 Ladies skirts @ R200 Second skins @ R220Age tags @ R30

Please contact Marietjie if you wish to purchase some of the items: Cell: 072 541 7268 E-mail: ventermarix9@gmail.comThe items will also be available at races, please visit our gazebo

Race reports/Upcoming race information

Race Results

League results

Training/Health snippets

This article originally appeared in Runner’s World a few years ago. The article remains popular on-line, and the rules are as good now as they were when first published.

In most cases, these rules started out as a lightbulb over one runner’s head. After a while, that run-ner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to ac-cepted wisdom. Along with each of the rules we present, however, we list the exception. Why? Be-cause, as you also learned in grade school, there’s an exception to every rule.

1. The Specificity RuleThe most effective training mimics the event for which you’re training.

This is the cardinal rule of training for any activity. If you want to run a 10-K at seven-minute-per-mile pace, you need to do some running at that pace. “Runners are best served by running at goal pace and in the expected environment of that race,” says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.

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The Exception: It’s impractical to wholly mimic a race—particularly longer distances—in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).

2. The 10-Percent RuleIncrease weekly training mileage by no more than 10 percent per week.

Joe Henderson, the first editor of Runner’s World, and Joan Ullyot, M.D., author of three women’s running books, first popularized the 10-percent prescription in the 1980s. “I noticed that runners who increased their training load too quickly were incurring injuries,” says Dr. Ullyot.

The Exception: If you’re starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you’re close to your normal training load.

3. The 2-Hour RuleWait for about two hours after a meal before running.

“For most people, two hours is enough time for food to empty from the stomach, especially if it’s high in carbohydrate,” says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. “If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting.

The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that’s high in protein and fat.

4. The 10-Minute RuleStart every run with 10 minutes of walking and slow running, and do the same to cool down.

“A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature,” says Jerry Napp, a Tampa Bay running coach. “The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting.”

The Exception: It takes less than 10 minutes to rev up on warm days.

5. The 2-Day RuleIf something hurts for two straight days while running, take two days off.

Two straight days of pain may signal the beginning of an injury. “Even taking five days of complete rest from running will have little impact on your fitness level,” says Troy Smurawa, M.D., team physi-cian for USA Triathlon.

The Exception: If something hurts for two weeks, even if you’ve taken your rest days, see a doctor.

6. The Familiar-Food RuleDon’t eat or drink anything new before or during a race or hard work out.

Stick to what works for you. “Your gastrointestinal tract becomes accustomed to a certain mix of nu-trients,” says Dallow. “You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added.”

The Exception: If you’re about to bonk, eating something new is probably better than eating noth-ing at all.

7. The Race-Recovery RuleFor each mile that you race, allow one day of recovery before returning to hard training or racing.

That means no speed workouts or racing for six days after a 10-K or 26 days after a marathon. The rule’s originator was the late Jack Foster, the masters marathon world record holder (2:11:18) from

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1974 to 1990. Foster wrote in his book, Tale of the Ancient Marathoner, “My method is roughly to have a day off racing for every mile I raced.”

The Exception: If your race effort wasn’t all-out, taking fewer recovery days is okay.

8. The Heads-Beats-Tails RuleA headwind always slows you down more than a tailwind speeds you up.

So, expect to run slower on windy days. “I disregard the watch on really windy days because head-winds cost me 15 to 25 seconds a mile, and I only get a portion of that back after I turn around,” says Monte Wells, a long time runner in Amarillo, Texas, America’s windiest city. “The key is to mon-itor your effort, not your pace. Start against the wind, so it’s at your back in the second half.”

The Exception: On point-to-point runs with the wind at your back, you’ll fly along faster than usual.

9. The Conversation RuleYou should be able to talk in complete sentences while running.

A recent study found that runners whose heart and breathing rates were within their target aerobic zones could comfortably recite the Pledge of Allegiance. Those who couldn’t were running faster than optimal.

The Exception: Talking should not be easy during hard runs, speedwork, or races.

10. The 20-Mile RuleBuild up to and run at least one 20-miler before a marathon.

“Long runs simulate the marathon, which requires lots of time on your feet,” says Gina Simmering-Lanterman, director and marathon coach of the Denver Fit training program. “And knowing that you can run 20 miles helps you wrap your head around running 26.2.”

The Exception: Some coaches believe experienced marathoners can get by with a longest run of 16 to 18 miles, while other coaches suggest runs up to 24 miles.

11. The Carbs RuleFor a few days before a long race, emphasize carbohydrates in your diet.

“Carbo-loading” became the marathoner’s mantra after Scandinavian studies in 1967 suggested cramming down carbs following a period of carb depletion produced super-charged athletes. Experts now say simply emphasizing carbs a few days before a race over two hours works just as well.

The Exception: There’s a word for carbo-loading during regular training or before a short race: gluttony.

12. The Seven-Year RuleRunners improve for about seven years.

Mike Tymn noticed this in the early 1980s and wrote about it in his National Masters News column. “My seven-year adaptation theory was based on the fact that so many runners I talked to ran their best times an average of seven years after they started,” he recalls.

The Exception: Low-mileage runners can stretch the seven years to well over a decade before plat-eauing.

13. The Left-Side-Of-The-Road RuleTo keep safe, run facing traffic.

“While running, it’s better to watch the traffic than to have it come up from behind you,” says Adam Cuevas, a marathoner and chief of the Enforcement Services Division of the California Highway

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Patrol. It’s the law in California and many other states to run on the left side unless you’re on the sidewalk.

The Exception: The right side of the road is safer when running into leftward blind curves where there’s a narrow shoulder. The right side can also be safer if there’s construction on the left side.

14. The Up-Beats-Down RuleRunning uphill slows you down more than running downhill speeds you up.

So, you can expect hilly runs to be slower than flat runs. “You don’t get all of the energy that you expend going uphill back when you run downhill,” explains Nimbus Couzin, Ph.D., a marathon-run-ning physics instructor at Indiana University Southeast. “That’s because when your feet strike the ground on a descent, a lot of energy is lost.”

The Exception: When you run point-to-point with a net elevation drop, your average pace should be faster than on a flat course.

15. The Sleep RuleSleep one extra minute per night for each mile per week that you train.

So, if you run 30 miles a week, sleep an extra half hour each night. “Sleep deprivation has a negat-ive impact on training,” says David Claman, M.D., director of the University of California-San Fran-cisco Sleep Disorders Centre. “The average person needs seven and a half to eight hours of sleep, so increase that amount when you’re training.”

The Exception: The extra sleep may not be necessary for some high-energy folks.

16. The Refuelling Rule

Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.

“You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle,” says Nancy Clark, R.D., author of Food Guide for Marathoners. “Ideally, the carb-pro-tein ratio should be 4-to-1. Some examples would be 150 to 300 calories of low-fat chocolate milk, a recovery-sports drink, flavoured yogurt, or a bagel and peanut butter.”

The Exception: Immediate refuelling is less important if you aren’t running hard again within 24 hours.

17. The Don’t-Just-Run RuleRunners who only run are prone to injury.

“Cross-training and weight training will make you a stronger and healthier runner,” says TriEndur-ance.com multisport coach Kris Swarthout. “Low- and nonimpact sports like biking and swimming will help build supporting muscles used in running, while also giving your primary running muscles a rest.”

The Exception: The surest way to run better is to run. So, if your time is limited, devote most of it to running.

18. The Even-Pace RuleThe best way to race to a personal best is to maintain an even pace from start to finish.

Most of the 10,000-meter and marathon world records set in the last decade have featured almost metronome-like pacing. “If you run too fast early in the race, you almost always pay for it later,” warns Jon Sinclair, the U.S. 12-K record holder and now an online coach (anaerobic.net).

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The Exception: This doesn’t apply on hilly courses or on windy days, when the objective is to run an even effort.

19. The New-Shoes RuleReplace running shoes once they’ve covered 400 to 500 miles.

“But even before they have that much wear,” says Warren Greene, Runner’s World gear editor, “buy a new pair and rotate them for a while. Don’t wait until your only pair is trashed.” Consider shoes trashed when the spring is gone.

The Exception: A shoe’s wear rate can vary, depending on the type of shoe, your weight, your foot strike pattern, and the surfaces you run on.

20. The Hard/Easy RuleTake at least one easy day after every hard day of training.

“Easy” means a short, slow run, a cross-training day, or no exercise at all. “Hard” means a long run, tempo run, or speed workout. “Give your body the rest it needs to be effective for the next hard run,” says Todd Williams, a two-time U.S. Olympian and online coach at pushthepace.com. Apply the hard/easy rule to your monthly and yearly training cycles by treating yourself to one easy week each month, and one easy month each year.

The Exception: After the most exhausting long runs and speed workouts, especially if you’re 40 or older, wait for two or even three days before your next tough one.

21. The 10-Degree RuleDress for runs as if it’s 10 degrees warmer than the thermometer actually reads.

To put it another way, dress for how warm you’ll feel at mid-run—not the first mile, when your body is still heating up. This means choosing the right apparel. (See the “Dress for Success” table) “On cold days, the new soft-shell tops and tights are light, warm, and breathable,” says Emily Walzer, fabrics editor for Sporting Goods Business Magazine. “On warm days, wear a lightweight perform-ance fabric next to your skin, which will disperse sweat through evaporation.”

The Exception: There’s a limit to how many clothes you can take off without getting arrested, so if it’s in the 70s or warmer, wear minimal lightweight, light-coloured apparel.

Dress for SuccessHere’s a cheat sheet to help you dress appropriately for your runs, no matter what the thermometer says. This chart factors in the 10-Degree Rule but doesn’t account for a significant wind-chill. On very windy days, you may need to dress warmer.

TEMP BASIC APPARELabove 70 Lightweight/light-coloured singlet and shorts60 to 69 Tank top or singlet and shorts50 to 59 T-shirt and shorts40 to 49 Long-sleeve shirt and tights or shorts30 to 39 Long-sleeve shirt and tights20 to 29 Two upper-body layers and one lower-body layer10 to 19 Two upper-body layers and one lower-body layer0 to 9 Two/three upper-body layers, one/two lower-body

layersbelow 0 Three upper-body layers, two lower-body layers

22. The Speedwork-Pace Rule

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The most effective pace for VO2-max interval training is about 20 seconds faster per mile than your 5-K race pace.

The best way to increase your aerobic capacity and long-distance speed is through VO2-max inter-val training. A pioneer of VO2-max training is Jack Daniels, Ph.D., coach at the Centre for High Alti-tude Training in Flagstaff, Arizona. “By stressing your aerobic system,” he says, “this pace optimizes the volume of blood that’s pumped and the amount of oxygen that your muscle fibres can use.”

The Exception: The exact pace is closer to 10 seconds faster per mile than 5-K race pace for fast runners, and 30 seconds faster per mile for slower runners.

23. The Tempo-Pace RuleLactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour.

This pace is about 20 seconds slower per mile than your 10-K race pace, or 30 seconds slower per mile than 5-K race pace. “The key benefit of this pace is that it’s fast enough to improve your threshold for hard endurance running, yet slow enough that you don’t overload your muscles,” says Daniels. The ideal duration of a tempo run is 20 to 25 minutes.

The Exception: The exact pace is less than 20 seconds slower per mile than 10-K race pace for faster runners and slightly more than 30 seconds slower per mile than 10-K race pace for slower runners.

24. The Long-Run-Pace RuleDo your longest training runs at least three minutes per mile slower than your 5K race pace.

“You really can’t go too slow on long runs,” says RW “Starting Line” columnist Jeff Galloway, “be-cause there are no drawbacks to running them slowly. Running them too fast, however, can com-promise your recovery time and raise your injury risk.”

The Exception: Galloway says you should run even slower on hot days.

25. The Finishing-Time RuleThe longer the race, the slower your pace.

How much slower? Jack Daniels and J.R. Gilbert spent years compiling a table (see “Predict Your Per-formance”) that shows how much you should expect to slow down from one race distance to the next. “We did some curve-fitting to come up with a formula that generates a pseudo-VO2-max for each race time,” says Daniels. They sweated the math; now you just need to sweat the race.

The Exception: Terrain, weather, or how you feel on race day could all throw off the table’s accur-acy.

Predict Your PerformanceWant to know how fast you should be able to run a marathon without actually running one? Look for your most recent race time in one of the columns on the left, then follow it across to your predicted marathon finish time. The chart is based on the best times from runners of various ability levels.

1-MILE 5-K 10-K HALF-MARA-

THONMARA-THON

4:20 15:00 31:08 1:08:40 2:23:47

4:38 16:00 33:12 1:13:19 2:33:25

4:56 17:00 35:17 1:17:58 2:43:01

5:14 18:00 37:21 1:22:38 2:52:34

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5:33 19:00 39:26 1:27:19 3:02:06

5:51 20:00 41:31 1:31:59 3:11:35

6:09 21:00 43:36 1:36:36 3:21:00

6:28 22:00 45:41 1:41:18 3:30:23

6:46 23:00 47:46 1:45:57 3:39:42

7:05 24:00 49:51 1:50:34 3:48:57

7:24 25:00 51:56 1:55:11 3:58:08

7:42 26:00 54:00 1:59:46 4:07:16

8:01 27:00 56:04 2:04:20 4:16:19

8:19 28:00 58:08 2:08:53 4:25:19

8:37 29:00

1:00:12 2:13:24 4:34:14

8:56 30:00

1:02:15 2:17:53 4:43:06

Your thought for the week

Happiness is not something ready-made. It comes from your own actions

Your smile for the week

An eighty-year-old couple were having problems remembering things, so they decided to go to their doctor to make sure nothing was wrong with them. When they arrived at the doctor's office, they explained to the doctor about the problems they were having with their memory.

After checking the couple out, the doctor told them that they were physically okay but might want to start writing things down, making notes to help them remember things. The couple thanked the doctor and left.Later that night while watching TV, the old man got up from his chair and his wife asked, "Where are you going?"He replied, "To the kitchen."

She asked, "Will you get me a bowl of ice cream?""Sure."

Then his wife asked him, "Don't you think you should write it down, so you can remember it?"

"No, I can remember that."

"Well, I also would like some strawberries on top. You had better write that down cause I know you'll forget that," his wife said.

"I can remember that, you want a bowl of ice cream with strawberries."

She replied, "Well, I also would like whipped cream on top. I know you will forget that. You had better write it down."

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With irritation in his voice, he said, "I don't need to write that down, I can remember that." He went into the kitchen.

After about 20 minutes, he returned from the kitchen and handed her a plate of bacon and eggs.

She stared at the plate for a moment and said, "You forgot my toast."

Something to ponder over / something spiritualNext time… Katy Foster

“Next time” are two wonderful words that we hang onto in disappointing times. Like when we fail, or when it storms on our camping trip, when we lose a game, or when we’ve missed out on seeing a friend or family member.  Perhaps, as Christians, we hope for the next time to share the love of Jesus Christ with a wandering soul.  Or perhaps, we do not yet know and trust Jesus and hope for a next time to make a solid decision to give and surrender our own lives to Him.  “Next time…” gives us hope, something to look forward to.  The wonderful thing about it is that we often get many “next times,” another chance, but not always.

As Christians, we breathe in and out our faith as we wait for the most glorious next-time that there will ever be for us.  Our Lord and Saviour Jesus Christ will return as the King of all Kings, the Sovereign Lord.

 “waiting for our blessed hope, the appearing of the glory of our great God and Saviour Jesus Christ,” (Titus 2:13).  

Jesus promised He would come one more time in Revelations 22:20, “Surely, I am coming quickly!” After this next time, there will be no more.  No extensions or grace-periods for those we love.  Believers that eagerly wait for His second coming, will live eternally with Him. While those who reject the love of God through Jesus will be eternally separated from all hope, in the same moment.

What a glorious opportunity we have to open the door to eternity for another lost soul!  Philippians 2:11(NKJV) proclaims that “every tongue should confess that Jesus Christ is Lord.”

Let us ignite and re-ignite our faith and hope.  Keeping our hearts and actions pressing on until the last glorious next-time!

Come, Lord Jesus! Come!

Cancelled Races

Notice Board

Useful Links:www.raceresults.co.za/flyers - for the latest race pamphletswww.agn.co.za/#League for the latest league logs and the league points you earnedhttp://www.agn.co.za/Docs/2018/Walking/AGN%20road%20walking%20stds%20ref%20685.pdfAGN 2017 RW qualifying standards and selection criteriawww.runawaysport.co.za Run-A-Way Sport’s web sitewww.verticalhorison.co.za Trail Running www.trailseries.co.za Trail Runninghttp://www.mastersathletics.net/Age-Graded-Calculator.2595.0.html Age Graded Calculatorhttp://www.sportsinjuryclinic.net/symptom-checker By clicking where it hurts then ticking which symptoms most apply to you we can give you an indication of what injuries may apply.

Saturday 28 July Zwartkop Road Race 21.1/10/1 kmRace Organisers: Gereformeerde Kerk Wierdapark in conjunction with Denel Athletics Club

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Venue:Zwartkop Lapa, Wierda Road, CenturionGPS: S 25 50’14.25 E 28 07’28.46

21.1 km 10 km 1 km kiddies race

Entry fee R 100 R70 Free Entry fee 70+ Race day only 50% of above Entry fee Blind runners & wheelchair athletes

Race day entry only Free

Start Time 07:00 Cut-off 04:00 02:00

No pets

No iPods or listening devices are allowed

Pre-entries at: Run-A-way Sport; Sweatshop Southdowns & Dunkeld; Sportmans Warehouse Centurion; Natural Runner Highveld

www.entrytime.com

Thursday 9 August Castle Walk Road Race 10/5kmRace Organisers: Fusion Sports

Venue:Castle Walk Shopping Centre, c/o Nossob & Swakop Street, Erasmuskloof

10 km 5 kmEntry fees R 70 R 50Children under 1260+/Children under 5

R 30Free

Start time 07h00 07h15Time Limit ??

No pets or wheelchairs on the 10km race

Pre-entries at: Run-Away-Sport; Sweat Shop Southdowns & Dunkeld West & Fourways Crossing; Curves Castle Walk Centre

Saturday 11 August Wierie Road Race 21.1/10/5/2 kmRace Organisers: Laerskool Wierdapark in conjunction with Denel Athletics Club

Venue:Laerskool Wierdapark, c/o Ruimte Rd & Willem Botha St, WierdaparkGPS: S 25 51’16.74 E 28 08’21.26

21.1 km 10 km 5 km 2 km Entry fee R 100 R80 R 60 R 30 Entry fee 70+ 50% of above Entry fee Blind runners & wheelchair athletes

Free

Start Time 06:30 07:00 07:15 Cut-off 03:00

Goodie bags to the 1st 3000 finishers

No pets

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No iPods or listening devices are allowed

Pre-entries at: Run-A-way Sport; Sweatshop Southdowns; Sportmans Warehouse Centurion; Laerskool Wierdapark

www.enteronline.com & www.wierdas.co.za

2018 AGN LEAGUE FIXTURE LISTEVENT DISTANCE DATE LEAGUE

      RR RWSMU Half Marathon 21.1/10 km 25/08 X XClover Irene Spring Race 21.1/10 km 29/09 X XCSIR Road Race 21.1/10 km 20/10 X XTom Jenkins 21.1/10 km 17/11 X X

Masters Athletics Fixture list

Local meetings4 August 2018 FSMA (throws & jumps) Pelliespark, UFS20 October 2018 SWD Oudtshoorn10 November 2018 Free State Bloemfontein

Africa ChampsDecember 2018 Africa Championships Tunisia

International Championships4-16 September 2018 WMA Champs Malaga, Spain24-30 March 2019 WMA Indoor Torun, Poland28/9-6/10 2019 30th Summer universiade Naples, Italy20/7/2020 – 1/8/2020 World Masters athletics Champs Toronto, Canada

Time Trials :

Centurion - Wednesdays at 17:15Lewende Woord Centurion

Contact Marinda    654 5800 (h) / 082 720 9017

Rietondale - Thursdays 17:30North Street, Rietondale (Rietondale Park in the street before the Crawford Stadium) 

Contact Hennie Venter 082 676 6792

Zita Park - Tuesdays at 17:30 Zita Street, Zita Park, Garsfontein

Contact Hennie Venter – 082 676 6792 Marietjie Venter – 072 541 7268

Gazebo Enquiries

Hennie Venter – 082 676 6792 Marietjie Venter – 072 541 7268

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Intercessor:

Fred Harding 076 777 7786

Agapé Executive 2017/2018

Name Position Telephone number

E-mail address

Marieta Bortoli Chairperson & editor 012 331 2089 082 466 7031

marietabortoli@gmail.com

Hennie Venter Registrar, club captain & Vice-chairperson

082 676 6792

henniev@seng.co.zajoin@agape.org.za

Marilett Jenkins Secretary 082 837 2142

marilett.jenkins@mervitzmalan.co.za

André Breytenbach

Treasurer 083 566 1090

andreb@geoscience.org.za

De Wet de Beer PRO 082 373 2987

dewet@styletechnique.co.za

Race organiserFred Harding Intercessor 076 777

7786fwhard@gmail.com

Marix Venter Clothing co-ordinator 072 541 7268

Ventermarix9@gmail.com

Suzette van Staden

General activities 083 290 6280

suzettevs971220@gmail.com

Gustav Brink Statistician 083 417 8431

gustav.brink@gmail.com

Photo corner

Agapé Executive

Marieta Bortoli Marilett Jenkins Hennie Venter

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De Wet de Beer André Breytenbach Marix Venter

Fred Harding Suzette van Staden Gustav Brink (Ex-officio)

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