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Training Log Archive: nmulder

In the 28 days ending Feb 28, 2022:

activity # timemileskm+m
  Mountain Biking8 18:46:34 269.79(14.4/h) 434.18(23.1/h) 5408
  Gym6 6:00:00
  Trail Running1 23:00 3.03(7:36) 4.88(4:43) 37
  Total15 25:09:34 272.81 439.05 5445
  [1-5]15 25:08:46

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Monday Feb 28, 2022 #

4 PM

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

Saturday Feb 26, 2022 #

6 AM

Mountain Biking (Cradle) 5:05:36 intensity: (51:57 @1) + (2:53:43 @2) + (1:06:42 @3) + (13:14 @4) 111.77 km (21.9 kph) +1045m
ahr:117 max:153 shoes: Specialized Epic FSR Mthn 2014

Long ride from Bru Cafe. Out via Caves, Tarlton, Death-by-Corrugation to R500 tar road. On the road got passed by one roadie, then another. Looked over my shoulder and saw about 100 cyclist bearing down on me just as I turned off back to Magaliesburg.... seems I found the Berge and Dale cycle race route. From Magaliesburg back on the traditional Reydal route and Caves.

Friday Feb 25, 2022 #

6 AM

Mountain Biking (Chartwell) 1:32:53 intensity: (36:40 @1) + (45:23 @2) + (10:36 @3) + (14 @4) 29.25 km (18.9 kph) +505m
ahr:110 max:145 shoes: Specialized Epic FSR Mthn 2014

From Cedar Lakes around Chartwell and Farmall. Luckily I've been given permission to take the moon boot off for some cycling.

Thursday Feb 24, 2022 #

12 PM

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

Have been put into a moon boot for 2 weeks to help with plantar fasciitis recovery.

Wednesday Feb 23, 2022 #

6 AM

Mountain Biking (Chartwell) 1:03:59 intensity: (41 @0) + (24:25 @1) + (37:20 @2) + (1:33 @3) 21.39 km (20.1 kph) +341m
ahr:108 max:131 shoes: Specialized Epic FSR Mthn 2014

Chartwell ride from Cedar Lakes.

Tuesday Feb 22, 2022 #

6 AM

Mountain Biking (Cradle) 1:58:39 intensity: (7 @0) + (30:38 @1) + (1:06:03 @2) + (19:06 @3) + (2:45 @4) 50.47 km (25.5 kph) +583m
ahr:114 max:151 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Valverde out to Danielsrust and Caves.

Monday Feb 21, 2022 #

4 PM

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

Saturday Feb 19, 2022 #

5 AM

Mountain Biking (Cradle) 3:12:48 intensity: (19:17 @1) + (1:24:35 @2) + (47:33 @3) + (36:46 @4) + (4:37 @5) 80.27 km (25.0 kph) +1031m
ahr:126 max:175 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Went out along various out-and-back sections. Lots of rain showers around, I avoided them nicely for about 2hrs and then got thumped on. Many other riders out there looking very drenched.

Thursday Feb 17, 2022 #

1 PM

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

Started doing a 2nd session of gym training every week to help keep my strength and fitness up during injury.

Wednesday Feb 16, 2022 #

6 AM

Mountain Biking (Chartwell) 1:03:18 intensity: (18:43 @1) + (30:54 @2) + (13:41 @3) 22.6 km (21.4 kph) +382m
ahr:113 max:138 shoes: Specialized Epic FSR Mthn 2014

From Cedar Lakes out to Chartwell area.

Monday Feb 14, 2022 #

4 PM

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

Sunday Feb 13, 2022 #

Note

Had entered the Heronbridge Urban Series #2 race, but too injured to run. Just watched instead.



Saturday Feb 12, 2022 #

8 AM

Trail Running (Bapsfontein) 23:00 intensity: (27 @1) + (1:24 @2) + (3:00 @3) + (54 @4) + (17:15 @5) 4.88 km (4:43 / km) +37m 4:33 / km
ahr:164 max:184 shoes: Salomon Sense Ride4 #2 Baby Bl

Bapsfontein Hotel Parkrun, the new replacement for the Bapsfontein Parkrun which closed during Covid.

Did a short warm-up before to test the right foot... pain 2/10. Started off okay at about 4:30 pace and managed to ignore the pain. Afterwards 5/10 and later in the day 8/10, so not good.

Was challenging for the win, but foot didn't feel good and have lost a bit of speed recently. Was close to 100% but I was still up the a late attack until a slow starter flew by both of us at 3.5km. Settled for 3rd after that.

Otherwise quite a nice parkrun with an out-and-back lollipop. Thick grass and bush on the sides of the trail but a clearly graded wide track, so very easy to marshal. Not much mud given the rain of late.

136 / 109

Friday Feb 11, 2022 #

6 AM

Mountain Biking (Cradle) 2:07:21 intensity: (26:43 @1) + (46:33 @2) + (35:59 @3) + (18:02 @4) + (4 @5) 54.8 km (25.8 kph) +682m
ahr:121 max:161 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out via Lanseria to Caves and back via Bidon and Elandsdrift. Kept a nice speed going, with some motivation curtesy a roadie drafting me along the Caves section.

Thursday Feb 10, 2022 #

4 PM

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

Monday Feb 7, 2022 #

Note

Planner and control placer for Schools League event at Pinnacle College / Summit College.

Nice area to work with and managed to get some interesting controls and route choices in there that caught a few people off guard, especially those who had studied the previous map in detail and didn't read the new map for changes to fences and gates.

Sunday Feb 6, 2022 #

6 AM

Mountain Biking (Cradle) 2:42:00 intensity: (13:14 @1) + (1:23:48 @2) + (39:15 @3) + (25:17 @4) + (26 @5) 63.62 km (23.6 kph) +839m
ahr:124 max:163 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out via Elandsdrift & Bidon, then clockwise loop of Kromdraai and an out and back to Danielsdrift before heading back along Cradle road and Elandsdrift. A good headwind on the return.

Extremely busy out there with tons of cyclists, mostly small groups and individuals.

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