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Training Log Archive: nmulder

In the 7 days ending Apr 27, 2008:

activity

time

miles

Mountain Biking

6:58:32

79.19

(11.4/h)

127.44

(18.3/h)

Road Running

53:33

6.21

(8:37)

10.0

(5:21)

252

Total

7:52:05

85.4

(5:32)

137.44

(3:26)

252

2:11

0:00

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Sunday Apr 27, 2008 #

Mountain Biking 2:06:38 [3] 40.06 km (19.0 kph)
shoes: Specialized Epic Comp 2006

1100 - Long easy ride at around midday. Route took me through Alberts Farm, down to Emmarentia and the spruit, loop around Delta and all the way down to Republic. U-turn and back up the spruit to Tana Rd before heading home. Quite a few people on the spruit. Was also surprised how neat and tidy the Bordeaux section is at the moment. Av 19.0 Mx 47.5

Saturday Apr 26, 2008 #

Mountain Biking 1:26:35 [1] 17.05 km (11.8 kph)
shoes: Specialized Epic Comp 2006

1100 - Scouting for the Cullinan Sprint Adventure Race. Mx 30.6 Av 11.8

Thursday Apr 24, 2008 #

Mountain Biking 1:14:08 [3] 25.59 km (20.7 kph)
shoes: Specialized Epic Comp 2006

0800 - Along Soutpans, around the back of Northcliff Hill into Florida. Back down and through Weltevreden Park. Av 20.7 Mx 60.0

Wednesday Apr 23, 2008 #

Mountain Biking 1:18:15 [3] 26.45 km (20.3 kph)
shoes: Specialized Epic Comp 2006

0815 - Ride to Emmarentia and back of Delta, up through the lane of trees. Av 20.3 Mx 49.0. Nice and quiet.

Road Running (Noordheuwel 10) 53:33 [2] 10.0 km (5:21 / km) +252m 4:45 / km
shoes: Asics Gel Nimbus 2004

1900 - First road race in yonks, at least 6 months. Started at Noordheuwel High. Probably the hilliest race I've ever run, including Florida Flat One. No respite at all until the last 400m, you were either going steep up or steep down. Luckily no one hill was ever too long, but that just meant that there were 15 or so serious climbs during the race. I felt comfortable throughout, which made the course very enjoyable. Was never going to break 50 on a course like this, so didn't even try.

Tuesday Apr 22, 2008 #

Mountain Biking 52:56 [3] 18.29 km (20.7 kph)
shoes: Specialized Epic Comp 2006

0815 - Short easy ride through Weltevreden Park. Av 20.7 Mx 48.1

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