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Training Log: nmulder

In the last 7 days:

activity # timemileskm+m
  Mountain Biking2 5:35:39 61.39(11.0/h) 98.79(17.7/h)
  Trail Running3 2:51:29 18.98(9:02) 30.55(5:37)
  Paddling2 1:26:00 8.7(9:53) 14.0(6:09)
  Road Running1 38:22 4.97(7:43) 8.0(4:48)
  Total7 10:31:30 94.04(6:43) 151.34(4:10)
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ThFrSaSuMoTuWe

Monday Jan 16 #

5 PM

Trail Running (Emmarentia) 33:04 [3] 6.05 km (5:28 / km)
ahr:146 shoes: Salomon Sense Mantra 4 blue/gr

Clockwise loop of Emmarentia

Paddling (Emmarentia ) 1:06:00 [3] 10.0 km (6:36 / km)

5 long laps and 4 short laps

Sunday Jan 15 #

6 AM

Trail Running long (Mellville Koppies) 1:56:01 [3] 19.5 km (5:57 / km)
ahr:146 shoes: Salomon Sense Mantra 4 blue/gr

With Rob from Emmies, out to Melville Koppies East, Koppies West (first ever visit after 35+ years living in Joburg), Alberts, Northcliff Hill, Northcliff Corner.

My hill fitness is poor.
8 AM

Paddling (Emmarentia) 20:00 [3] 4.0 km (5:00 / km)

With Rob in his Zeus K2. Only 4 laps of TT.

Saturday Jan 14 #

8 AM

Trail Running (Laudium) 22:24 [4] 5.0 km (4:29 / km)
ahr:160 shoes: Salomon Sense Mantra 4 blue/gr

Out to Laudium for their Parkrun. Double lapper around some sports fields. Spongy grass and a few uphill embankments along the way. Held back on the latter part of the first lap so that I could be shown the way. Then pushed the 2nd lap nicely.

Friday Jan 13 #

Mountain Biking (Rhenosterspruit) 3:25:11 [3] 58.59 km (17.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Long ride, out via Chartwell, Lion Park, Refilwe, Chicken Pie, then Sakata loop, down to Juskei Drift. Bridge flooded so I had to turn around and come back via Lanseria. Very humid and hot.

Av 17.1
Mx 56.9

Thursday Jan 12 #

7 AM

Mountain Biking (Kyalami) 2:10:28 [3] 40.2 km (18.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Kyalami and Summit area.

Av 18.5
Mx 58.4
6 PM

Road Running (Wanderers) 38:22 [4] 8.0 km (4:48 / km)
ahr:167 shoes: Asics DynaFlyte Grey/Lime

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