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Training Log Archive: nmulder

In the 7 days ending Oct 21, 2018:

activity	#	time	miles		km		+m
Mountain Biking	3	8:01:48	101.09	(12.6/h)	162.69	(20.3/h)	1947
Road Running	3	1:28:00	11.18	(7:52)	18.0	(4:53)	227
Gym	1	1:00:00
Paddling	1	40:49	3.73	(10:57)	6.0	(6:48)
Trail Running	1	22:39	3.11	(7:17)	5.0	(4:32)	26
Total	9	11:33:16	119.11		191.69		2200

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Sunday Oct 21, 2018 #

8 AM

Mountain Biking (Braamfontein Spruit) 2:59:13 [3] 60.83 km (20.4 kph) +1077m
ahr:111 max:167 shoes: Specialized Epic FSR Mthn 2014

Up the Spruit, Delta, Alberts and over Northcliff. Back along the roads.

Av 20.3
Mx 54.0

Saturday Oct 20, 2018 #

7 AM

Trail Running (Waterberg) 22:39 [5] 5.0 km (4:32 / km) +26m 4:25 / km
ahr:169 max:187 shoes: Salomon Sense Pro 3 Blue

A stunning Parkrun in an estate nature reserve in the Waterberg. Saw Warthog, impala, kudu and wildebeest in the run. Some sandy keep tracks but quite fast if it weren’t 200m long.

Earlier 7am start, but only 2h drive. Went through to Borakolalo afterwards.

73/55

Thursday Oct 18, 2018 #

12 PM

Mountain Biking (Lanseria) 2:02:10 [3] 38.07 km (18.7 kph)
ahr:112 max:150 shoes: Specialized Epic FSR Mthn 2014

Lanseria loop up against the fence.

Av 18.6

6 PM

Road Running (Randburg) 22:59 [4] 5.0 km (4:36 / km) +36m 4:26 / km
ahr:164 max:187 shoes: Asics DynaFlyte Grey/Lime

Wednesday Oct 17, 2018 #

7 AM

Mountain Biking (Cradle) 3:00:25 [3] 63.79 km (21.2 kph) +870m
ahr:123 max:182 shoes: Specialized Epic FSR Mthn 2014

Cradle MTB Trail. Out via Logwood and back Elandsdrift.

Av 21.2
Mx 67.5

1 PM

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

6 PM

Road Running (Saints) 25:45 [3] 5.0 km (5:09 / km) +103m 4:40 / km
max:181 shoes: Asics DynaFlyte Grey/Lime

Very tired so only did 5k.

Tuesday Oct 16, 2018 #

4 PM

Paddling (Emmarentia ) 40:49 [3] 6.0 km (6:48 / km)
(injured) shoes: K1 (CS Maxi)

6 laps. Diaphragm is pretty uncomfortable when paddling.

6 PM

Road Running (Pirates) 39:16 [3] 8.0 km (4:55 / km) +88m 4:39 / km
ahr:162 max:177 (injured) shoes: Asics DynaFlyte Grey/Lime

Felt pretty bad on this run, particularly for the first 5k. Was sitting behind 2 guys at 6 and we ended up going an extra block and 200m. I think it’s part of the 5k route. Lesson: don’t follow, even in road running. :-(

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