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Training Log Archive: nmulder

In the 7 days ending Sep 20:

activity # timemileskm+m
  Mountain Biking3 15:29:14 212.4(13.7/h) 341.83(22.1/h) 3254
  Trail Running2 2:20:36 13.53(10:23) 21.78(6:27) 463
  Gym2 2:00:00
  Total7 19:49:50 225.94 363.61 3717
averages - weight:80.3kg

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MoTuWeThFrSaSu

Sunday Sep 20 #

6 AM

Mountain Biking (Derby) 8:49:17 [3] 191.78 km (21.7 kph) +1498m
ahr:119 max:155 weight:79kg shoes: Specialized Epic FSR Mthn 2014

Long ride from Greensleeves out and back to the Derby region to get onto parts of the last section of Munga Grit. Very strong winds from the N from about mid-morning, so crosswinds most of the day, and very hot conditions of about 30'C. Went through 7 water bottles during the ride and still dehydrated badly.

Saturday Sep 19 #

7 AM

Trail Running (Kings Kloof) 1:50:30 [3] 16.21 km (6:49 / km) +422m 6:02 / km
ahr:141 max:162 shoes: Salomon Sense Pro 6 Blue

Trail run and kloofing with Mac at Kings Kloof. Went up the waterfall kloof from the first view point on the hiking trail, but didn't realize initially there were 2 kloofs, so popped out somewhere unexpected and adjusted route accordingly. Otherwise nice quiet run as we were the first out on the trails.

Friday Sep 18 #

7 AM

Mountain Biking (Randfontein) 4:31:50 [3] 98.42 km (21.7 kph) +1097m
ahr:123 max:163 weight:79.9kg shoes: Specialized Epic FSR Mthn 2014

Rode from Cullinary - Lanseria out through Cradle to Krugersdorp, Randfontein and back via Waterval AH and Malmani Rd. Pumping NW headwind on the way back home.

Thursday Sep 17 #

1 PM

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

Wednesday Sep 16 #

8 AM

Trail Running (Helderfontein) 30:06 [3] 5.57 km (5:24 / km) +41m 5:13 / km
ahr:135 max:147 shoes: Salomon Sense Pro 6 Blue

Loops around the Helderfontein dams.

Tuesday Sep 15 #

7 AM

Mountain Biking (Cradle) 2:08:07 [2] 51.63 km (24.2 kph) +659m
ahr:114 max:148 weight:82kg shoes: Specialized Epic FSR Mthn 2014

Rode from Cullinary in Lanseria, out on Sunset Dr, Muldersdrift, Utopia Rd onto Deo Gratia, then out to Bidon, and clockwise around the Cradle, crossing back at Lanseria drift.

Monday Sep 14 #

1 PM

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

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