Training Log Archive: nmulder

In the 1 days ending May 1, 2012:

activity

time

miles

Mountain Biking

57:23

13.76

(14.4/h)

22.14

(23.1/h)

Track / Speed Work

20:04

2.61

(7:41)

4.2

(4:47)

Total

1:17:27

16.37

(4:44)

26.34

(2:56)

1:17

0:00

11 AM

Mountain Biking 57:23 [3] 22.14 km (23.1 kph)
shoes: Specialized Epic Expert 2010

Short ride through Centurion. Av 23.1 Mx 48.6

5 PM

Track / Speed Work race (JCE) 12:04 [5] 3.0 km (4:01 / km) vdot: 47.6
shoes: Salomon 3D S-Lab Red/Yel #3

The 2nd squad time trial over 3000m. Surprised that I got near 12.00, but annoyed now that I didn't dip under.

Splits were 3.50, 4.08, 4.06

Track / Speed Work warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #3