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Training Log Archive: nmulder

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Trail Running8 10:11:27 66.33(9:13) 106.75(5:44) 834
  Road Running11 5:10:35 39.74(7:49) 63.96(4:51) 380
  Mountain Biking2 3:43:12 48.83(13.1/h) 78.59(21.1/h)
  Paddling1 40:00 3.73(10:44) 6.0(6:40)
  Total22 19:45:14 158.64(7:28) 255.3(4:39) 1214

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Wednesday Nov 30, 2016 #

6 PM

Road Running (Fourways Gardens) 31:47 [3] 5.5 km (5:47 / km)
ahr:140 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

Sunday Nov 27, 2016 #

8 AM

Trail Running race (Leuwenkloof) 1:23:36 [4] 14.22 km (5:53 / km) +418m 5:08 / km
ahr:161 shoes: Salomon Sense Mantra 4 blue/gr

Gauteng Summer Series Trail Run at Leuwenkloof, Broederstroom

Nice area, would make a great long distance O-map. Felt good from the start but in a strong field. Not as fast as I could be as I was sore from the previous day. Some nice climbs and technical terrain the whole way around, including a section inside a mine shaft and sink hole.

Saturday Nov 26, 2016 #

7 AM

Trail Running race (The Mount Grace) 2:07:30 [4] 23.19 km (5:30 / km) +416m 5:03 / km
ahr:156 shoes: Salomon Sense Mantra 4 blue/gr

The Magalies Trail Challenge out at the Mount Grace Hotel

Smallish race that took place mostly on mtb trails, so not too technical. From the Mt Grace, went out east towards the Mohales Gate boundary fence. Then back along the ridgeline. Felt decent to start, but suffered at the far end and lost a few places.

Thursday Nov 24, 2016 #

6 PM

Road Running (Randburg Sports Complex) 21:52 [4] 5.0 km (4:22 / km) +36m 4:13 / km
ahr:166 shoes: Asics DynaFlyte Grey/Lime

Wednesday Nov 23, 2016 #

5 PM

Trail Running (Emmarentia ) 56:44 [3] 10.27 km (5:31 / km)
ahr:150 shoes: Salomon Sense Mantra 3 grey/or

Big loop around Emmarentia with a few side loops.
6 PM

Paddling (Emmarentia ) 40:00 [2] 6.0 km (6:40 / km)
shoes: K1 (CS Maxi)

6 laps with Mac and Rob.

Tuesday Nov 22, 2016 #

6 PM

Road Running (Sunninghill) 17:31 [4] 4.0 km (4:23 / km) +56m 4:06 / km
ahr:169 shoes: Asics DynaFlyte Grey/Lime

Legs not feeling too light after Saturday's trail race.

Saturday Nov 19, 2016 #

6 AM

Trail Running race (Thumper Charity Run) 1:46:03 [5] 17.43 km (6:05 / km)
ahr:160 shoes: Asics DynaFlyte Grey/Lime

Ran the Thumper Trail Race at Kings Kloof / Laurentia Farm. Brilliant race organized by Nina that featured quite a few extreme off-trail sections and four big climbs.

I started well, settling into a bunch of 4 running for 3rd-6th place. Was strongest on the off trail sections, but lost out on the flatter trail sections. They almost got away from me at about 10k just before the water point but I recovered well and reeled them back in.

The big surge occurred as we went over the final hill with a big downhill down the old oxwagon trail back to the farm in the offering. I had a good run down the trail but could only hold onto 5th. I ran out of legs at the bottom as we traversed a bit of flatter found, but had enough of a gap to keep the position.

Very happy with my run again. Training going well. Need to come back to this venue for some good quality hill training.

Friday Nov 18, 2016 #

6 AM

Mountain Biking (Logwood) 2:03:19 [2] 42.47 km (20.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Out via Elandsdrift, Logwood, back via Nooitgedacht.

Av 20.6
Mx 65.0

Thursday Nov 17, 2016 #

6 PM

Road Running (Wanderers ) 22:38 [4] 5.0 km (4:32 / km)
ahr:176 shoes: Asics DynaFlyte Grey/Lime

Wednesday Nov 16, 2016 #

5 PM

Trail Running hills (Golden Harvest) 30:32 intensity: (12:00 @2) + (12:32 @3) + (6:00 @5) 5.0 km (6:06 / km)
ahr:135 shoes: Salomon Sense Mantra 3 grey/or

Warm up around the park and then 4 x hill intervals from the lake edge up to the tree stump. Approx 300m.
1:30
1:31
1:27
1:26

Tuesday Nov 15, 2016 #

6 PM

Road Running (Sunninghill) 17:05 [5] 4.0 km (4:16 / km) +56m 3:59 / km
ahr:158 shoes: Asics DynaFlyte Grey/Lime

Fast one. Very happy with the result, nice improvement from a few weeks back.

Sunday Nov 13, 2016 #

7 AM

Trail Running (Cradle Moon) 2:00:27 [2] 19.27 km (6:15 / km)
ahr:135 shoes: Salomon Sense Mantra 4 blue/gr

Long trail run at Cradle Moon (Heia Safari). Did the yellow route with the new extension to the SW where they've been dropping fences.

Saturday Nov 12, 2016 #

8 AM

Trail Running (Gillolly's Farm) 22:22 [4] 5.0 km (4:28 / km)
ahr:162 shoes: Salomon Sense Mantra 4 blue/gr

First time at Gillolly's. Times are still improving. I had Paul to help me keep the pace up.

18/13

Thursday Nov 10, 2016 #

7 AM

Mountain Biking (Elandsdrift) 1:39:53 [3] 36.12 km (21.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Toadbury Hall loop, out via Refilwe and back Elandsdrift.
Av 21.7
Mx 60.6
6 PM

Road Running (Randburg ) 9:31 [3] 2.0 km (4:46 / km)
ahr:153 shoes: Asics DynaFlyte Grey/Lime

Did the first km of the Randburg TT. No one else starting due to very ominous weather. Turned round at 1km and came back but in hindsight I could have done the 5k without getting seriously wet as the storm was very patchy.

Wednesday Nov 9, 2016 #

7 AM

Road Running (Lonehill) 54:24 [2] 9.46 km (5:45 / km)
ahr:135 shoes: Asics DynaFlyte Grey/Lime

Fourways Xing, Lonhill parks and back.

Tuesday Nov 8, 2016 #

6 PM

Road Running (Old Parks) 37:43 [3] 8.0 km (4:43 / km) +116m 4:24 / km
ahr:171 shoes: Asics DynaFlyte Grey/Lime

Sunday Nov 6, 2016 #

7 AM

Trail Running race (B'sorah Farm) 1:04:13 [4] 12.37 km (5:11 / km)
ahr:162 shoes: Salomon Sense Mantra 4 blue/gr

Trail Series #3 at B'sorah Farm.

Started in A-batch. Felt decent after the start and had a good race, but lost a bit towards the end after passing the middle koppie. A few route changes since the last time I ran this race in winter 2015, with an additional climb added.

Saturday Nov 5, 2016 #

8 AM

Road Running (Voortrekker Monument) 22:07 [3] 5.0 km (4:25 / km)
ahr:177 shoes: Asics DynaFlyte Grey/Lime

First park run at VTM. Nice challenge, the hill felt easier than I was expecting.

17/12

Thursday Nov 3, 2016 #

6 PM

Road Running (Wanderers) 38:08 [3] 8.0 km (4:46 / km)
ahr:167 shoes: Asics DynaFlyte Grey/Lime

Managed to navigate the full 8km this time. :-)

Tuesday Nov 1, 2016 #

6 PM

Road Running (Sunninghill) 37:49 [4] 8.0 km (4:44 / km) +116m 4:24 / km
ahr:168 shoes: Asics DynaFlyte Grey/Lime

19:05
18:44

Easy to start with, so nice negative split on 2nd loop.

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