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Training Log Archive: nmulder

In the 7 days ending Jan 19:

activity # timemileskm+m
  Hiking2 15:36:00 42.79(21:53) 68.86(13:36) 2114
  Gym1 1:00:00
  Road Running1 25:13 3.11(8:07) 5.0(5:03) 103
  Total4 17:01:13 45.89 73.86 2217

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Sunday Jan 19 #

5 AM

Hiking (Afriski) 2:11:00 [3] 11.5 km (11:23 / km) +383m 9:46 / km
ahr:112 max:149 shoes: Salomon S-Lab Amphib2 Blue

A shorter trekking session out to the peak at the top of Afriski and then along an adoining ridge and back.

Saturday Jan 18 #

4 AM

Hiking (Afriski) 13:25:00 [3] 57.36 km (14:02 / km) +1731m 12:12 / km
ahr:118 max:161 shoes: Salomon 3D Pro Royal #17

Team training from Afriski in a clockwise loop to the escarpment, including a quick stop at Tugela Falls. Cool and overcast, with a good downpour on the way back for the last 3 hours or so. A bit of jogging now and again.

Wednesday Jan 15 #

12 PM

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

6 PM

Road Running (Saints ) 25:13 [3] 5.0 km (5:03 / km) +103m 4:34 / km
max:170 (injured) shoes: Asics DynaFlyte Grey/Lime

Intended to do 8, but developed a niggle and cut onto the 5.

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