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Training Log Archive: nmulder

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  Mountain Biking3 9:34:36 147.55(15.4/h) 237.46(24.8/h) 3465
  Gym7 7:00:00
  Road Running6 2:37:25 18.06(8:43) 29.06(5:25) 385
  Total16 19:12:01 165.6 266.51 3850

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Thursday Jan 28, 2021 #

10 AM

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

Wednesday Jan 27, 2021 #

5 PM

Road Running (Ferndale) 23:57 [4] 5.0 km (4:47 / km) +76m 4:27 / km
ahr:148 max:169 shoes: Asics DynaFlyte Grey/Lime

First time trial back.
6 PM

Road Running warm up/down 6:05 [3] 0.9 km (6:46 / km)
shoes: Asics DynaFlyte Grey/Lime

Tuesday Jan 26, 2021 #

10 AM

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

Sunday Jan 24, 2021 #

6 AM

Road Running (Craigavon) 30:40 [3] 5.59 km (5:29 / km) +55m 5:14 / km
ahr:141 max:164 shoes: Asics DynaFlyte Grey/Lime

Craigavon loop and Cedar Square.

Friday Jan 22, 2021 #

5 AM

Road Running 33:04 [3] 6.14 km (5:23 / km) +88m 5:01 / km
ahr:149 max:167 shoes: Asics DynaFlyte Grey/Lime

Fourways Garden loop with a bit extra.

Thursday Jan 21, 2021 #

1 PM

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

Wednesday Jan 13, 2021 #

8 AM

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

Tuesday Jan 12, 2021 #

6 AM

Road Running (Fourways Gardens) 31:18 [3] 5.46 km (5:44 / km) +77m 5:21 / km
ahr:139 max:164 shoes: Asics DynaFlyte Grey/Lime

The Fourways Gardens loop.

Monday Jan 11, 2021 #

3 PM

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

Sunday Jan 10, 2021 #

6 AM

Mountain Biking (Cradle) 2:16:07 [4] 59.51 km (26.2 kph) +851m
ahr:131 max:172 shoes: Specialized Epic FSR Mthn 2014

Standard Cradle loop, out via Lanseria and back via Elandsdrift. Better splits on the way out than earlier in the week, but slower on the way home by 1.5 min.

Saturday Jan 9, 2021 #

6 AM

Road Running (Fourways Gardens) 32:21 [3] 5.96 km (5:26 / km) +89m 5:03 / km
ahr:146 max:167 shoes: Asics DynaFlyte Grey/Lime

Kengies loop, clockwise.

Calf injury seems to be completely healed.

Thursday Jan 7, 2021 #

9 AM

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

Wednesday Jan 6, 2021 #

6 AM

Mountain Biking (Cradle) 2:20:54 [3] 59.53 km (25.3 kph) +906m
ahr:120 max:158 shoes: Specialized Epic FSR Mthn 2014

Checked the weather forecast before heading out; no rain until 11am. Great!

Cradle loop. Out via Lanseria. Got to just before the Rhino and Lion Park when the heavens opened and it poured down for the next 1.5 hours. Some of the hardest rain I've ever ridden in.

At least it was nice warm rain.

Monday Jan 4, 2021 #

2 PM

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

Sunday Jan 3, 2021 #

6 AM

Mountain Biking (Cradle) 2:28:48 [3] 59.21 km (23.9 kph) +889m
ahr:119 max:158 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Lanseria and back via Elandsdrift. Nice and cool after a day of rain.

Mountain Biking 2:28:47 [3] 59.21 km (23.9 kph) +819m
ahr:119 max:157

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