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Training Log Archive: nmulder

In the 7 days ending Oct 14, 2018:

activity	#	time	miles		km		+m
Mountain Biking	4	11:17:48	137.49	(12.2/h)	221.27	(19.6/h)	2354
Gym	1	1:00:00
Road Running	1	22:25	3.11	(7:13)	5.0	(4:29)	36
Trail Running	1	21:16	2.93	(7:15)	4.72	(4:30)	100
Total	7	13:01:29	143.53		230.99		2490

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Saturday Oct 13, 2018 #

8 AM

Trail Running (KwaThema) 21:16 [4] 4.72 km (4:30 / km) +100m 4:04 / km
ahr:164 max:184 (injured) shoes: Salomon Sense Pro 2 Blue

Ran Bulithando Parkrun in KwaThema on the East Rand. Double lap course in a local park next to a Spruit. Course is about 250m short.

Rib injury much improved.

72/54

Friday Oct 12, 2018 #

6 AM

Mountain Biking (Spruit) 4:03:24 [3] 75.99 km (18.7 kph) +944m
ahr:120 max:194 (injured) shoes: Specialized Epic FSR Mthn 2014

Bryanston, Spruit, Delta, Emmies, Alberts, loop of Northcliff hill and then back Alberts, Spruit.

Av 18.7
Mx 58.1

Thursday Oct 11, 2018 #

7 AM

Mountain Biking (Logwood) 3:00:44 [3] 55.79 km (18.5 kph) +863m
ahr:122 max:156 (injured) shoes: Specialized Epic FSR Mthn 2014

Farmall, Logwood and back

Av 18.5
Mx 64.8

6 PM

Road Running (Randburg) 22:25 [4] 5.0 km (4:29 / km) +36m 4:20 / km
ahr:174 (injured) shoes: Asics DynaFlyte Grey/Lime

First run that isn’t too painful since the injury.

Wednesday Oct 10, 2018 #

1 PM

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

Tuesday Oct 9, 2018 #

7 AM

Mountain Biking (Lanseria) 2:13:23 [3] 42.0 km (18.9 kph) +547m
ahr:109 max:156 (injured) shoes: Specialized Epic FSR Mthn 2014

Lanseria loop. New fence by Culterra that requires a detour.

Monday Oct 8, 2018 #

7 AM

Mountain Biking (Cradle) 2:00:17 [3] 47.49 km (23.7 kph)
ahr:115 max:149 (injured) shoes: Specialized Epic FSR Mthn 2014

Cradle loop and then Sterkfontein loop starting and finishing at Bidon Bistro.

Av 24.6
Mx 51.7

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