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Training Log Archive: nmulder

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Mountain Biking7 12:21:06 134.61(10.9/h) 216.64(17.5/h)
  Hiking1 9:20:00 15.53(36:03) 25.0(22:24)
  Paddling2 2:58:30 14.29(12:29) 23.0(7:46)
  Gym1 1:00:00
  Trail Running1 32:06 3.73(8:37) 6.0(5:21)
  Total11 26:11:42 168.17 270.64

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

7 AM

Paddling (Gordon's Bay) 2:00:00 [3] 14.0 km (8:34 / km)

Paddled with team in Ocean Duos from Gordon's Bay to Steenbrus river mouth and back. Nice boats. Wind picked up a bit on the way back but died down again as we approached Gordon's Bay.
12 PM

Mountain Biking (Bottlery Hills) 1:28:26 [3] 19.88 km (13.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Cycled around Bottlery Hills with team. Repeat of Friday's loop with Mac.

Av 13.4
Mx 40.3

Saturday Jan 28, 2017 #

4 AM

Mountain Biking (Jonkershoek) 2:58:12 [3] 34.35 km (11.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Training camp with Cyanosis (Mac, Rob, Sue with Michael Owen guiding and Robyn for the bike before jetting off to NZ)

Rode from Owen House up through Jonkershoek forests to the bench and gen back down to south side. Finished back at Owen's for transition to foot.

Av 11.5
Mx 40.5
9 AM

Hiking (Jonkershoek) 9:20:00 [3] 25.0 km (22:24 / km)
shoes: Salomon Fellraiser yellow / bl

Mountain trekking. Up from main offices up through Disa George to the gaps through the Twins. Then along the main ridge to Virgin Peaks and then eventually down to the saddle to join the Boland trail back to the offices. Cool day brut still lots of exposure. Really good but tough mountaineering.
7 PM

Mountain Biking (Stellenbosch) 41:29 [3] 15.15 km (21.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Ride back from Jonkershoek to Mac place in Stellenbosch. Nice and fast.

Av 21.9
Mx 45.9

Friday Jan 27, 2017 #

3 PM

Mountain Biking (Bottlery Hills) 1:32:18 [3] 21.87 km (14.2 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode a whole lot of tracks in the Bottlery Hills area with Mac.

Av 14.2
Mx 42.3

Thursday Jan 26, 2017 #

5 AM

Mountain Biking (Cradle) 3:33:34 [3] 83.33 km (23.4 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle ride. Out via Elandsdrift, Cradle Rd, kromdraai loop clockwise on the dirt, caves, back along Cradle Rd and Lanseria.

Av 23.4
Mx 63.0

Wednesday Jan 25, 2017 #

5 PM

Mountain Biking (Chartwell) 1:35:42 [3] 31.56 km (19.8 kph)
shoes: Specialized Epic FSR Mthn 2014

Chartwell loops.

Av 19.7
Mx 57.3

Tuesday Jan 24, 2017 #

Mountain Biking (Chartwell) 31:25 [3] 10.5 km (20.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Very short cycle curtailed by a snapped gear cable. Some hard tempo riding on the way back home on my single speed. Luckily was still only 5k from home.

Av 20.0
Mx 41.7

Monday Jan 23, 2017 #

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

5 PM

Trail Running (Emmarentia ) 32:06 [3] 6.0 km (5:21 / km)
ahr:140 shoes: Salomon Sense Mantra 4 blue/gr

Loop of Emmarentia.

Paddling (Emmarentia ) 58:30 [3] 9.0 km (6:30 / km)
shoes: K1 (CS Maxi)

5 long laps, 3 short laps

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