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Training Log Archive: nmulder

In the 7 days ending Mar 27, 2005:

activity # timemileskm+m
  Mountain Biking2 5:10:28 68.57(13.3/h) 110.36(21.3/h)
  Multisport1 4:56:31 37.28(7:57) 60.0(4:57)
  Gym3 3:05:00
  Trail Running3 2:49:45 13.33(12:44) 21.45(7:55)
  Paddling2 2:27:28 18.64(7:55) 30.0(4:55)
  Swimming1 30:00 0.5(1:00:21) 0.8(37:30)
  Total12 18:59:12 138.32 222.61

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MoTuWeThFrSaSu

Sunday Mar 27, 2005 #

1 PM

Mountain Biking (Krugersdorp) 1:51:08 [3] 42.88 km (23.2 kph)
shoes: Scott Expert Racing Comp 2004

Rode Krugersdorp Hill, KHOSA.

Av 23.1
Mx 79
4 PM

Gym (PF Roodepoort) 1:20:00 [3]

Prog1
6 PM

Swimming (PF Roodepoort) 30:00 [3] 0.8 km (37:30 / km)

Saturday Mar 26, 2005 #

6 AM

Trail Running (Walter Sisulu BG) 45:00 [2] 5.15 km (8:44 / km)

Set out tagging tape for Autumn Trail Run (AR Club) at Walter Sisulu BG.
8 AM

Trail Running race (Walter Sisulu BG) 1:08:10 [4] 8.3 km (8:13 / km)

Autumn Trail Run hosted by AR Club. Raced, but fell and injured knee.

Friday Mar 25, 2005 #

9 AM

Paddling (Klip River) 1:20:00 [3] 18.0 km (4:27 / km)
shoes: K2 (Foxbat)

Team Training on Easter weekend.

Paddled Library to Rothdene Campgrounds with Mac in Foxbat. Took 1h05 for Henley Weir to Campground.
10 AM

Gym (Rothdene Campground) 30:00 [3]

Team plyometric session.
11 AM

Mountain Biking (Midvaal) 3:19:20 [3] 67.48 km (20.3 kph)
shoes: Scott Expert Racing Comp 2004

Team ride (with Arrie and Mac) back from Klip / Rothdene back to Macs place in Bassonia.

Av 20.3
Mx 65

Thursday Mar 24, 2005 #

10 AM

Trail Running (Walter Sisulu BG) 56:35 [3] 8.0 km (7:04 / km)

6 PM

Paddling (Emmarentia) 57:28 [3] 10.0 km (5:45 / km)
shoes: K1 (Assegai Bigfoot)

New PB

Paddling warm up/down (Emmarentia) 10:00 [3] 2.0 km (5:00 / km)
shoes: K1 (Assegai Bigfoot)

Wednesday Mar 23, 2005 #

5 PM

Gym (PF Roodepoort) 1:15:00 [3]

Prog1

Monday Mar 21, 2005 #

6 AM

Multisport race (Wartrail Paddle) 4:56:31 [4] 60.0 km (4:57 / km)
shoes: K1 (Assegai Bigfoot)

Wartrail Paddle from Ndlokovana to Aliwal North

River at 149 cumecs. Finished 5th on stage and 1st overall on Wartrail.

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