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Training Log Archive: nmulder

In the 30 days ending Nov 30, 2019:

	activity	#	time	miles		km		+m
	Trail Running	7	5:19:25	33.95	(9:24)	54.64	(5:51)	934
	Gym	2	2:00:00
	Road Running	1	30:44	3.3	(9:19)	5.31	(5:47)	76
	Total	10	7:50:09	37.25		59.95		1010
averages - weight:84.5kg

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Saturday Nov 30, 2019 #

7 AM

Trail Running (Hoedspruit ) 23:18 [4] 5.0 km (4:40 / km) +46m 4:27 / km
ahr:167 max:181 shoes: Salomon Sense Pro 5 Blue

Single lapped through some nice bushveld on single track and Jeep track. Extremely hot, 29’C despite the 7am start and it later got to 40’C in the day.

109 / 87

Tuesday Nov 26, 2019 #

5 PM

Trail Running (Graskop) 1:13:44 [3] 9.7 km (7:36 / km) +200m 6:53 / km
ahr:130 max:154 shoes: Salomon Sense Pro 5 Blue

Jock trail and MTB tracks from Graskop.

Saturday Nov 23, 2019 #

Trail Running (Hazyview) 24:57 [4] 5.0 km (4:59 / km) +67m 4:41 / km
ahr:179 max:185 shoes: Salomon Sense Pro 5 Blue

Hazyview Parkrun around the Sabie River Sun. Extremely humid and uncomfortably warm, even at 7am.

108 / 86

Thursday Nov 21, 2019 #

8 AM

Road Running (Craigavon) 30:44 [3] 5.31 km (5:47 / km) +76m 5:24 / km
ahr:140 max:156 weight:85kg shoes: Asics DynaFlyte Grey/Lime

Craigavon loop.

Saturday Nov 16, 2019 #

8 AM

Trail Running (Dullstroom) 25:29 [4] 5.0 km (5:06 / km)
ahr:170 max:178 shoes: Salomon Sense Pro 5 Blue

Dullstroom Parkrun, a double lapper of the Dullstroom Dam. One of the nicer 2-lappers in the country.

107 / 85

Sunday Nov 10, 2019 #

7 AM

Trail Running race (Walter Sisulu Botanical G) 2:03:29 [4] 19.94 km (6:12 / km) +553m 5:26 / km
ahr:156 max:172 weight:84kg shoes: Salomon Sense Pro 5 Blue

Merrell Summer Trail Run at a Walter Sisulu BG.

Lovely morning for a run after the first summer rains last night. Cool and overcast conditions. I had a good tempo run through the entire distance, taking off 15 min from last years appalling time. Happy that my endurance seems to have survived the last couple of months of under-training.

Saturday Nov 9, 2019 #

8 AM

Trail Running (Westonaria ) 22:37 [4] 5.0 km (4:31 / km) +11m 4:28 / km
ahr:169 max:180 shoes: Salomon Sense Pro 5 Blue

Double-lapped around the sport fields in Westonaria. Felt a bit like old school cross country, but overall quite enjoyable.

Surprised that I managed a sub-23 after 25+ the last couple of weeks.

106 / 84

Friday Nov 8, 2019 #

12 PM

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

Saturday Nov 2, 2019 #

7 AM

Trail Running (Graskop) 25:51 [4] 5.0 km (5:10 / km) +57m 4:53 / km
ahr:177 max:186 shoes: Salomon Sense Pro 5 Blue

Jock Trail Parkrun, a little bit quicker than last time.

105/83

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