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Training Log Archive: nmulder

In the 7 days ending Jun 19, 2022:

activity # timemileskm+m
  Mountain Biking2 7:13:55 97.25(13.4/h) 156.5(21.6/h) 1343
  Gym1 1:00:00
  Trail Running1 24:45 3.1(7:59) 4.99(4:58) 110
  Road Running1 24:24 3.1(7:51) 5.0(4:53) 86
  Total5 9:03:04 103.45 166.49 1538
averages - weight:84.5kg

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MoTuWeThFrSaSu

Sunday Jun 19, 2022 #

9 AM

Mountain Biking (Cradle) 4:02:50 intensity: (23:29 @1) + (1:43:01 @2) + (1:27:07 @3) + (29:13 @4) 87.04 km (21.5 kph) +643m
ahr:124 max:155 weight:84.2kg shoes: Specialized Epic FSR Mthn 2014

Long ride from Vista in the Cradle out to Tarlton and Brandvlei through the Rugani fields. Came back via the Battery Silo and Sewage Farm pass. Mild conditions, but with a tough headwind on the way home.

Saturday Jun 18, 2022 #

8 AM

Trail Running (Randburg) 24:45 intensity: (9 @1) + (14 @2) + (1:21 @3) + (3:14 @4) + (19:47 @5) 4.99 km (4:58 / km) +110m 4:28 / km
ahr:164 max:178 shoes: Salomon Sense Ride4 #2 Baby Bl

Back for my 'home' parkrun. Haven't run it since early 2019. New route in play, making it even harder than it originally was. They found a few more hills to add in. Just happy to be below 25 min.

150 up!

150 / 120

Thursday Jun 16, 2022 #

9 AM

Mountain Biking (Cradle) 3:11:05 intensity: (2:14 @1) + (27:00 @2) + (1:30:42 @3) + (1:09:56 @4) + (1:13 @5) 69.46 km (21.8 kph) +700m
ahr:137 max:162 weight:84.8kg shoes: Specialized Epic FSR Mthn 2014

Chilly morning out on the bike. Only started riding from Vista at 9am, but it was still 6'C at that stage despite no wind and bright blue skies. Temperature also only maxed out at 13'C.

Out past Caves, then Ridge road loop, Maropeng road and back via Reydahl with a short bit of extra single track there. Had to repump by front tyre twice after a bit of air loss with an iffy valve.

Wednesday Jun 15, 2022 #

5 PM

Road Running (Saint Stithians) 24:24 intensity: (12 @1) + (1:15 @2) + (6:37 @3) + (2:10 @4) + (14:10 @5) 5.0 km (4:53 / km) +86m 4:30 / km
ahr:155 max:179 shoes: Asics DynaFlyte Grey/Lime

Enjoyable run in cool weather (10'C). Felt strong.

20s improvement on previous week, improving mostly in the 4th and 5th kms.

Monday Jun 13, 2022 #

4 PM

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

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