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Training Log Archive: nmulder

In the 7 days ending Feb 9:

activity # timemileskm+m
  Mountain Biking3 6:30:30 90.27(13.9/h) 145.27(22.3/h) 1306
  Trail Running3 3:05:17 18.0(10:18) 28.97(6:24) 432
  Paddling3 2:30:56 13.21(11:26) 21.26(7:06)
  Gym2 2:00:00
  Road Running1 41:48 4.97(8:25) 8.0(5:14) 137
  Total12 14:48:31 126.45 203.5 1875

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MoTuWeThFrSaSu

Sunday Feb 9 #

11 AM

Trail Running (B’sorah Farm) 1:49:28 [3] 15.11 km (7:15 / km) +307m 6:35 / km
ahr:130 max:157 shoes: Salomon Sense Pro 6 Blue

Ran the 15k hiking trail at B’sorah. Nice and tough with a few good hills. New sense pro shoes have settled down nicely.
5 PM

Paddling (Emmarentia) 37:30 [3] 5.2 km (7:13 / km)
ahr:115 shoes: K2 (Renegade)

5 laps with Steph.

Saturday Feb 8 #

8 AM

Trail Running (Hazeldean) 24:47 [4] 5.0 km (4:57 / km) +26m 4:50 / km
ahr:155 shoes: Salomon Sense Pro 6 Blue

Very enjoyable Parkrun despite some muddy conditions. Should have worn Tech amphib shoes instead of sense pro. Slippery in a few corners.

119 / 96
7 PM

Note

Orienteering night race at Ruimsig GC cancelled.

Friday Feb 7 #

6 AM

Mountain Biking (Cradle) 3:24:28 [3] 81.36 km (23.9 kph) +479m
ahr:117 max:55 shoes: Specialized Epic FSR Mthn 2014

Out and back via Elandsdrift. Anti-Clockwise around Cradle loop and clockwise around Sterkfontein loop.

Thursday Feb 6 #

2 PM

Paddling (Emmarentia) 57:12 [3] 8.06 km (7:06 / km)
ahr:143 shoes: K1 (CS Maxi)

7.5 laps, interrupted by thunder at one point.

Wednesday Feb 5 #

6 AM

Mountain Biking (Cradle) 1:27:41 [4] 29.75 km (20.4 kph) +397m
ahr:124 max:146 shoes: Specialized Epic FSR Mthn 2014

Cradle MTB loop from Bidon.
1 PM

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

6 PM

Road Running (Saints) 41:48 [4] 8.0 km (5:14 / km) +137m 4:49 / km
ahr:156 shoes: Asics DynaFlyte Grey/Lime

With Mac.

Tuesday Feb 4 #

7 AM

Mountain Biking (Chartwell) 1:38:21 [3] 34.16 km (20.8 kph) +430m
ahr:104 max:134 shoes: Specialized Epic FSR Mthn 2014

5 PM

Trail Running (Emmarentia) 51:02 [2] 8.86 km (5:46 / km) +99m 5:27 / km
ahr:137 max:156 shoes: Salomon Sense Pro 6 Blue

A bit of Montgomery Spruit and then a loop of Emmarentia gardens.
6 PM

Paddling (Emmarentia) 56:14 [3] 8.0 km (7:02 / km)
shoes: K1 (CS Maxi)

8 laps

Monday Feb 3 #

5 PM

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

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