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Training Log Archive: nmulder

In the 7 days ending Feb 10, 2019:

activity # timemileskm+m
  Mountain Biking2 3:01:49 38.66(12.8/h) 62.22(20.5/h) 820
  Road Running3 2:42:51 16.94(9:37) 27.26(5:58) 394
  Paddling1 1:11:45 7.15(10:02) 11.5(6:14)
  Gym1 1:00:00
  Trail Running1 22:52 3.11(7:22) 5.0(4:34) 68
  Orienteering1 15:44 1.54(10:13) 2.48(6:21) 51
  Total9 8:35:01 67.39 108.46 1333

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MoTuWeThFrSaSu

Sunday Feb 10, 2019 #

7 AM

Road Running (Broadacres) 1:01:40 [3] 11.26 km (5:29 / km) +139m 5:09 / km
ahr:113 max:152 shoes: Asics DynaFlyte Grey/Lime

Loop around Fourways Gardens and Broadacres.

Saturday Feb 9, 2019 #

7 AM

Trail Running (Rustenburg ) 22:52 [5] 5.0 km (4:34 / km) +68m 4:17 / km
ahr:169 max:175 shoes: Salomon Sense Pro 4 Blue

Lebone Parkrun out behind Rustenburg. Very slow and twisty route along a single track path, lots of small climbs and loose gravel as well to slow your speed down. Really enjoyed it. Got 2nd place about 90s behind the winner.

88/69

Friday Feb 8, 2019 #

5 PM

Mountain Biking (Chartwell) 59:31 [3] 21.85 km (22.0 kph) +238m
ahr:106 max:143 shoes: Specialized Epic FSR Mthn 2014

Av 22.0
Mx 50.1

Thursday Feb 7, 2019 #

7 AM

Road Running (Jukskei Park) 1:09:53 [3] 11.0 km (6:21 / km) +152m 5:57 / km
ahr:138 max:157 shoes: Asics DynaFlyte Grey/Lime

Drop car off for service and run home through Jukskei Park.
6 PM

Paddling (Emmarentia) 1:01:45 [5] 10.0 km (6:11 / km)
ahr:158 max:172 shoes: K1 (CS Maxi)

2 min faster than previous week.

Paddling warm up/down (Emmarentia ) 10:00 [2] 1.5 km (6:40 / km)
shoes: K1 (CS Maxi)

Wednesday Feb 6, 2019 #

7 AM

Mountain Biking 2:02:18 [3] 40.37 km (19.8 kph) +582m
ahr:119 max:150 shoes: Specialized Epic FSR Mthn 2014

Out to Logwood area.

Av 19.8
Mx 62.6
1 PM

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

6 PM

Road Running (Saints) 31:18 [2] 5.0 km (6:16 / km) +103m 5:41 / km
ahr:124 max:152 shoes: Asics DynaFlyte Grey/Lime

Easy TT with Steph.

Monday Feb 4, 2019 #

1 PM

Orienteering (Golden Harvest ) 15:44 [2] 2.48 km (6:21 / km) +51m 5:45 / km
ahr:136 max:151 shoes: Salomon Sense Pro 4 Blue

Test ran the senior boys course at schools league
Race at Golden Harvest Park. Course was set at the ideal level for them. Winning time was about 12 mins with about 10+ boys going faster than my jogging / no mistakes time, even one novice from Northcliff. Some great talent out there.

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