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Training Log Archive: nmulder

In the 7 days ending Mar 30, 2014:

activity # timemileskm+m
  Mountain Biking3 4:22:20 63.65(14.6/h) 102.44(23.4/h)
  Gym4 3:30:00
  Paddling1 1:00:00 6.21(9:39) 10.0(6:00)
  Trail Running1 52:24 6.21(8:26) 10.0(5:14)
  Hiking1 25:00 1.24(20:07) 2.0(12:30)
  Road Running1 18:06 1.86(9:43) 3.0(6:02)
  Total11 10:27:50 79.19 127.44
  [1-5]10 10:02:50

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MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

8 AM

Paddling (Emmarentia) 1:00:00 [4] 10.0 km (6:00 / km)
shoes: K1 (CS Maxi)

Nice wave from laps 2 to 4, but then very lonely. Got front row seat to some argy-bargy on the water. :-)

Saturday Mar 29, 2014 #

7 AM

Mountain Biking (Cradle) 1:40:45 [3] 42.96 km (25.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Ride from Something Country around the Cradle loop with Mac. Clockwise to Elandsdrift T-junction, then u-turn and back.

Av 25.6
Mx 56.6

Sightings: Giraffe, Lion staring at Giraffe.
9 AM

Hiking 25:00 [0] 2.0 km (12:30 / km)
shoes: Salomon 3D S-Lab Red #4

Mac's first training back on foot. :-)

Friday Mar 28, 2014 #

9 AM

Gym (Physio) 30:00 [3]

Plyometrics, strength.

Thursday Mar 27, 2014 #

8 AM

Mountain Biking 1:33:31 [3] 36.95 km (23.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Out past Lanseria on the shorter Toadbury Hall loop.

Calf is a bit stiff after last night and hammies are very tight from gym work this week.

Av 23.7
Mx 60.9

Sightings: Springbok

Wednesday Mar 26, 2014 #

7 AM

Road Running (Tezula) 18:06 [2] 3.0 km (6:02 / km)
shoes: Asics Gel Nimbus 2007

3 and a bit laps.

I am now officially un-injured. :-)
C • Hooray 3
1 PM

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

7 PM

Trail Running race (Moon Chaser Night Trail) 52:24 [4] 10.0 km (5:14 / km)
shoes: Salomon 3D S-Lab Red #4

First proper run back, a nice trail race... Calf held nicely. No pain, just a feeling that it was understrength. Tried to keep a steady pace. Had Nico with me for the first half before being dropped.

Tuesday Mar 25, 2014 #

7 AM

Mountain Biking (Lonehill) 1:08:04 [3] 22.53 km (19.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Around Lonehill greenbelts and Fourways.

Av 19.8
Mx 52.9
11 AM

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

Plyometrics and strength for the calf and hammie.

Monday Mar 24, 2014 #

8 AM

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

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