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Training Log Archive: nmulder

In the 7 days ending Jul 3, 2022:

activity # timemileskm+m
  Mountain Biking1 2:24:13 23.04(9.6/h) 37.08(15.4/h) 534
  Gym2 2:00:00
  Trail Running2 1:43:21 10.73(9:38) 17.27(5:59) 344
  Road Running1 24:02 3.09(7:47) 4.97(4:50) 83
  Total6 6:31:36 36.87 59.33 961
  [1-5]6 6:31:20
averages - weight:84.8kg

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MoTuWeThFrSaSu

Sunday Jul 3, 2022 #

9 AM

Mountain Biking (Modderfontein Reserve) 2:24:13 intensity: (24:55 @1) + (1:35:15 @2) + (21:25 @3) + (2:38 @4) 37.08 km (15.4 kph) +534m
ahr:115 max:146 shoes: Specialized Epic FSR Mthn 2014

Went to Taroko Trail Park at Modderfontein Reserve. A few of the longer loops are out of commission at the moment (looks permanent), but still a decent amount of track. I did the main long loop and then added a shorter additional loop to get some added distance. First time I've been into a newer section closer to AECI side, where you wind your way around and through old bunkers that have been totally overgrown by trees and bush. A real urban jungle that was the highlight of the ride. Don't know how it would be mapped for O', very intricate.

Saturday Jul 2, 2022 #

8 AM

Trail Running (Hartbeespoort) 23:16 intensity: (5 @0) + (23 @1) + (44 @2) + (6:03 @3) + (1:50 @4) + (14:11 @5) 4.91 km (4:44 / km) +75m 4:24 / km
ahr:153 max:173 shoes: Salomon Sense Ride4 #2 Baby Bl

Back to Skemerberg Parkrun, this time at running pace. They've removed the hill, so it was a Skemer(not)berg Parkrun. They added an extra hairpin bend to make up the distance and also added a fun section of fairy forest single track. Enjoyed it.

152 / 121

Thursday Jun 30, 2022 #

7 AM

Trail Running (Cradle Moon) 1:20:05 intensity: (11 @0) + (2:04 @1) + (32:28 @2) + (40:39 @3) + (4:43 @4) 12.37 km (6:29 / km) +268m 5:51 / km
ahr:127 max:148 weight:84.8kg shoes: Salomon Sense Ride4 #2 Baby Bl

Run around Cradle Moon, mainly on the outer perimeter areas of Red, then Yellow trails.
12 PM

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

Wednesday Jun 29, 2022 #

5 PM

Road Running (Saint Stithians) 24:02 intensity: (1:10 @1) + (2:24 @2) + (3:40 @3) + (2:56 @4) + (13:52 @5) 4.97 km (4:50 / km) +83m 4:28 / km
ahr:152 max:174 shoes: Asics DynaFlyte Grey/Lime

Still trying to speed up. Felt strong on the hills, but didn't translate it to speed.

Monday Jun 27, 2022 #

4 PM

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

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