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Training Log Archive: nmulder

In the 7 days ending Jun 28, 2020:

	activity	#	time	miles		km		+m
	Mountain Biking	4	11:21:00	135.82	(12.0/h)	218.58	(19.3/h)	2813
	Trail Running	3	3:57:22	22.23	(10:41)	35.77	(6:38)	513
	Gym	2	2:00:00
	Total	9	17:18:22	158.05		254.35		3326
averages - weight:82.8kg

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Sunday Jun 28, 2020 #

2 PM

Mountain Biking (Northern Farm) 3:00:14 [3] 52.37 km (17.4 kph) +631m
ahr:125 max:151 shoes: Specialized Epic FSR Mthn 2014

Northern Farm ride. Very quiet in the afternoon. Did the first 2/3rd of black route, until the end of the Equestrian canal, then back to the car park.

Mx 44.9

Saturday Jun 27, 2020 #

9 AM

Mountain Biking (Cradle) 4:18:06 [3] 99.12 km (23.0 kph) +1240m
ahr:121 max:169 shoes: Specialized Epic FSR Mthn 2014

Long ride through the Cradle region. Heavy headwind going out, getting stronger on the way back home.

Out via Lanseria, then Sterkfontein leg, the Ridge Road loop on the other side of the R563 Hekpoort road, clockwise. Back via the Kromdraai loop and Refilwe crossing.

Highest HR achieved 500m from home when my handlebar was clipped by a car undertaking, just squeezing past me and another car in the left lane. Caught the guy at the next traffic light in order to vent at him on driving protocol.

Mx 70.6

Friday Jun 26, 2020 #

2 PM

Mountain Biking (Cradle Moon) 1:50:41 [3] 28.27 km (15.3 kph) +437m
ahr:122 shoes: Specialized Epic FSR Mthn 2014

Cradle Moon, starting on blue and then following the whole Yellow route.

Mx 35.3

4 PM

Trail Running (Cradle Moon) 1:02:09 [3] 8.8 km (7:04 / km) +161m 6:28 / km
ahr:132 max:158 shoes: Salomon Sense Pro 6 Blue

Cradle Moon on the hiking trail plus an extra out and back to Finfoot weir. Got the start of the route a bit wrong last week, so full hiking trail is actually about 8.4 km.

Thursday Jun 25, 2020 #

1 PM

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

Wednesday Jun 24, 2020 #

10 AM

Mountain Biking (Kyalami) 2:11:59 [2] 38.82 km (17.6 kph) +505m
ahr:107 max:136 shoes: Specialized Epic FSR Mthn 2014

Very easy ride out on the tracks in Helderfontein, Kyalami and Beaulieu, back via Riversands.

Mx 48.6

Tuesday Jun 23, 2020 #

12 PM

Trail Running (Cradle Moon) 2:25:08 [3] 21.64 km (6:42 / km) +352m 6:12 / km
ahr:137 max:163 weight:82.4kg shoes: Salomon Sense Pro 6 Blue

Long run at Cradle Moon on large parts of yellow, then green and onto parts of red trail in reverse.

Monday Jun 22, 2020 #

1 PM

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

3 PM

Trail Running (Helderfontein) 30:05 [3] 5.33 km (5:39 / km)
ahr:143 max:162 weight:83.2kg shoes: Salomon Sense Pro 6 Blue

A few laps around the fields and dams.

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