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Training Log Archive: nmulder

In the 31 days ending Dec 31, 2018:

activity	#	time	miles		km		+m
Mountain Biking	5	5:56:55	71.38	(12.0/h)	114.88	(19.3/h)	268
Trail Running	10	4:44:26	32.0	(8:53)	51.5	(5:31)	950
Gym	3	3:00:00
Road Running	2	59:06	6.79	(8:43)	10.92	(5:25)	36
Orienteering	1	18:45	0.62	(30:11)	1.0	(18:45)
Total	21	14:59:12	110.79		178.3		1254

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Saturday Dec 29, 2018 #

8 AM

Trail Running (Betty’s Bay) 21:54 [5] 5.0 km (4:23 / km)
ahr:173 max:187 shoes: Salomon Sense Pro 4 Blue

Betty’s Bay Parkrun through the botanical garden. New record turnout of about 500 for them, but managed to avoid too much chaos across the narrow footbridges. Lovely route and scenery, technical course, but it is a bit short, about 300m.

80/62

Thursday Dec 27, 2018 #

8 AM

Trail Running (Betty’s Bay) 30:43 [3] 4.76 km (6:27 / km) +12m 6:22 / km
ahr:133 max:165 shoes: Salomon Sense Pro 4 Blue

Easy run around Betty’s Bay with Steph, including a section on the shore.

Tuesday Dec 25, 2018 #

8 AM

Trail Running (Koster) 23:53 [4] 5.0 km (4:47 / km)
ahr:170 max:185 shoes: Salomon Sense Pro 4 Blue

Koster Parkrun. Not too bad a drive out here for the Christmas Day Parkrun, only 1h20. Very nice and enjoyable route around a small golf course. Small turnout of about 40 people.

79/61

Sunday Dec 23, 2018 #

9 AM

Trail Running (Haenertsburg) 34:11 [3] 4.99 km (6:51 / km) +196m 5:44 / km
ahr:142 max:164 shoes: Salomon Sense Pro 4 Blue

From Stanford Lake Cottages South towards the southern forest border of the Ebenezer map and then west along it up the steep hill and then back.

Friday Dec 21, 2018 #

6 PM

Trail Running (Haenertsburg) 30:06 [3] 4.75 km (6:20 / km) +114m 5:39 / km
ahr:133 max:161 shoes: Salomon Sense Pro 4 Blue

With Steph. From Stanford Lake Cottages along Ebenezer dam and back through the saddle.

Wednesday Dec 19, 2018 #

7 AM

Mountain Biking (Northern Farms) 1:28:39 [3] 26.35 km (17.8 kph) +268m
ahr:109 max:151 shoes: Specialized Epic FSR Mthn 2014

Short ride at Northern Farms, mixing up a bit of Black and other tracks.

Av 17.8
Mx 41.6

1 PM

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

Tuesday Dec 18, 2018 #

11 AM

Mountain Biking (Kyalami) 1:12:14 [3] 23.18 km (19.3 kph)
ahr:108 max:151 shoes: Specialized Epic FSR Mthn 2014

Kyalami back roads.

Av 19.2
Mx 52.0

6 PM

Road Running (Old Parks) 33:57 [3] 5.92 km (5:44 / km)
ahr:149 max:186 shoes: Asics DynaFlyte Grey/Lime

No time trial, so did first 4km and then 4 x hill repeats (100m) of Linze road. Jog back.

Saturday Dec 15, 2018 #

8 AM

Trail Running (Lenasia) 23:37 [4] 5.0 km (4:43 / km)
ahr:170 max:178 shoes: Salomon Sense Pro 4 Blue

Down to Lenasia for the Rose Parkrun. Nice double lapper through the park and nearby grassland. Pretty warm and humid. Course about 200m long. Still feeling sluggish, but improving.

78/60

6 PM

Orienteering (George Lea Park) 18:45 [1] 1.0 km (18:45 / km)

Score Rogaine at George Lea Park (Vernon’s farewell bash)
1:250ish map and 0 contours

Had a good walk, hitting most of the controls spot on. Overshot one and had to double back. Got 6 of the 8 questions right. Lost about 45s which allowed Elaine and Ewan to pip us by 30s - they might have jogged a bit as well. :-O

Friday Dec 14, 2018 #

7 AM

Mountain Biking (Culterra ) 1:08:45 [3] 23.31 km (20.3 kph)
ahr:107 max:133 shoes: Specialized Epic FSR Mthn 2014

Av 20.3
Mx 56.7

Thursday Dec 13, 2018 #

8 AM

Mountain Biking (Chartwell) 1:10:30 [3] 24.12 km (20.5 kph)
ahr:113 max:153 shoes: Specialized Epic FSR Mthn 2014

Chartwell suburbs.

Av 20.5
Mx 57.6

Wednesday Dec 12, 2018 #

1 PM

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

6 PM

Trail Running (Saints) 35:28 [3] 6.0 km (5:55 / km) +170m 5:11 / km
ahr:146 max:167 shoes: Salomon Sense Pro 4 Blue

Saturday Dec 8, 2018 #

8 AM

Trail Running (Krugersdorp ) 24:50 [4] 5.0 km (4:58 / km) +288m 3:51 / km
max:186 shoes: Salomon Sense Pro 4 Blue

Really enjoyable Parkrun. A good climb at halfway, but not as steep as I expected.

77/59

Friday Dec 7, 2018 #

9 AM

Mountain Biking (Chartwell North) 56:47 [2] 17.92 km (18.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Easy spin around the suburbs.

Av 18.9
Mx 47.6

Thursday Dec 6, 2018 #

6 PM

Road Running (Randburg) 25:09 [3] 5.0 km (5:02 / km) +36m 4:51 / km
max:169 shoes: Asics DynaFlyte Grey/Lime

Wednesday Dec 5, 2018 #

1 PM

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

6 PM

Trail Running (Saints) 36:00 [3] 6.0 km (6:00 / km) +170m 5:15 / km
ahr:147 max:175 shoes: Asics DynaFlyte Grey/Lime

Went to Saints TT, but no TT due to the club's annual beer run. Hadn't done enough training for that, so ran the MTB trail route instead. Very nice, will be back.

Saturday Dec 1, 2018 #

8 AM

Trail Running (Ruimsig) 23:44 [4] 5.0 km (4:45 / km)
ahr:172 max:201 shoes: Salomon Sense Pro 4 Blue

Surprisingly quite a nice route at Ruimsig, around the dam and the cricket field. Big turnout.

76/58

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