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Training Log Archive: Stijn

In the 7 days ending Aug 9, 2009:

activity	#	time	miles		km		+m
Mountain Biking	3	11:43:53	119.62	(10.2/h)	192.51	(16.4/h)	2805
Cycling	1	1:42:54	21.22	(12.4/h)	34.15	(19.9/h)	830
Climbing	1	1:30:00					130
Gym Bike	1	30:00	9.64	(19.3/h)	15.51	(31.0/h)
Total	5	15:26:47	150.48		242.17		3765

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Sunday Aug 9, 2009 #

Mountain Biking 6:51:57 [2] 112.29 km (16.4 kph) +1775m
ahr:135 max:181 shoes: Scott Yecora

From Waterval Boven to Ngodwana via the Vygeboom Dam and Nkomati Mine. Google Earth is a wonderful thing - planned this ride from my PC by making rally instructions using the distance tool :-) Only 6km of tar - the rest all district gravel and major forestry roads. Seth took some strain so I had a long, low-intensity ride :-)

Saturday Aug 8, 2009 #

Mountain Biking 1:43:02 [2] 22.22 km (12.9 kph) +426m
ahr:137 max:173 shoes: Scott Yecora

Rode most of the Waterval Boven singletrack, masterfully constructed by Glenn. All I can say is WOW! 20km of singletrack along the edge of the escarpment :-)

Avg 12.9, Max 52, Cad 75.

C • Stracks 3

Climbing 1:30:00 [4] +130m

Afternoon climbing at Tranquilitas and the Superbowl. Precision Feather (21) spat me off at the chains - soooo close to the onsight! 14, 17, 19, 16, 18.

Friday Aug 7, 2009 #

Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.51 km (31.0 kph)
ahr:184 max:201

5th session logged - 5 to go... ugh. So they fixed the "easy" bike (its resistance used to be slightly less than the other bikes on the same difficulty level lol) so it's going to hurt a little more to clock 500. Got 492 today @ 254W.

Wednesday Aug 5, 2009 #

Mountain Biking 3:08:54 [4] 58.0 km (18.4 kph) +604m
ahr:163 max:189 shoes: Scott Yecora

Another scenic ride with Mike starting and ending at the Oaktree garage near Krugersdorp. This man knows his singletrack - what a great ride!

C • study leave 5

Monday Aug 3, 2009 #

Cycling 1:42:54 [4] 34.15 km (19.9 kph) +830m
ahr:165 max:187 shoes: Scott Yecora

Hill repetitions of Central Avenue. Excluded the top section which isn't steep at all and was left with a 1.48km, 78m hill @ 5.3%. Intervals as follows:

Time, AHR, MHR:

1. 6:08, 170, 176
2. 6:09, 176, 181
3. 6:07, 179, 185
4. 6:06, 180, 185
5. 6:05, 180, 187
6. 6:07, 180, 185
7. 6:07, 181, 187
8. 6:12, 181, 187
9. 6:09, 181, 185
10. 5:57, 183, 186

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