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Training Log Archive: nmulder

In the 7 days ending Jan 20, 2019:

activity	#	time	miles		km		+m
Mountain Biking	2	4:56:26	65.82	(13.3/h)	105.93	(21.4/h)	1327
Road Running	2	1:19:03	9.94	(7:57)	16.0	(4:56)	253
Gym	1	1:00:00
Trail Running	1	22:15	3.11	(7:10)	5.0	(4:27)	10
Total	6	7:37:44	78.87		126.93		1590

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Sunday Jan 20, 2019 #

7 AM

Mountain Biking (Kromdraai) 3:47:15 [3] 81.75 km (21.6 kph) +1005m
ahr:118 max:177 shoes: Specialized Epic FSR Mthn 2014

Cradle and Kromdraai loops. Out and back via Elandsdrift and clockwise for both loops. Cool conditions for a change but very strong winds. Headwind on the return all the way back from Sterkfontein.

Av 21.5
Mx 71.5

Saturday Jan 19, 2019 #

8 AM

Trail Running (Kroonstad) 22:15 [5] 5.0 km (4:27 / km) +10m 4:24 / km
ahr:170 shoes: Salomon Sense Pro 4 Blue

Parkrun in Kroonstad from the local agricultural high school. Nice farm tracks with a bit of soft sand in the last km. Steph’s 100.

85/67

Thursday Jan 17, 2019 #

6 PM

Road Running (Wanderers) 38:55 [4] 8.0 km (4:52 / km) +116m 4:32 / km
ahr:165 max:176

Strong cold winds after 3km and steadily increasing rain from 5km. Fun.

Wednesday Jan 16, 2019 #

1 PM

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

6 PM

Road Running (Saints) 40:08 [4] 8.0 km (5:01 / km) +137m 4:37 / km
ahr:166 max:179 shoes: Asics DynaFlyte Grey/Lime

Got caught and passed by Tim P on the 2nd lap. Very hot.

Tuesday Jan 15, 2019 #

7 AM

Mountain Biking (Chartwell) 1:09:11 [3] 24.18 km (21.0 kph) +322m
ahr:120 max:150 shoes: Specialized Epic FSR Mthn 2014

Chartwell suburbs.

Av 20.9
Mx 58.3

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