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Training Log Archive: nmulder

In the 7 days ending Nov 21:

activity # timemileskm+m
  Mountain Biking1 2:58:42 41.96(14.1/h) 67.53(22.7/h) 951
  Road Running2 1:03:41 6.42(9:56) 10.33(6:10) 167
  Gym1 1:00:00
  Trail Running1 22:34 3.1(7:17) 4.99(4:31)
  Total5 5:24:57 51.48 82.85 1119
  [1-5]5 5:24:42

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Sunday Nov 21 #

5 AM

Mountain Biking (Cradle) 2:58:42 intensity: (1:01:24 @1) + (1:22:56 @2) + (27:12 @3) + (7:10 @4) 67.53 km (22.7 kph) +951m
ahr:113 max:156 shoes: Specialized Epic FSR Mthn 2014

Out to the Cradle from Cedar Lakes via the dirt roads to N14. Then anti-clockwise via Lanseria, coming back via Muldersdrift, Random Harvest and Lions Pride.

Overcast weather with threat of rain, but it stayed dry, so a lovely morning for a ride. Also got to be the quietest Sunday morning of the year, with only about 20 bikes around the entire Cradle area. Apparently some big road cycle race on.

Saturday Nov 20 #

8 AM

Trail Running (Parys) 22:34 intensity: (12 @1) + (31 @2) + (1:56 @3) + (4:10 @4) + (15:45 @5) 4.99 km (4:31 / km)
ahr:166 max:184 shoes: Salomon 3D S-Lab Red #4

Parys Parkrun closed down and Egweni started, although 90% of the course remains the same with a different start point closer along the river front. This means three loops at the far end of the lollipop (used to be 2?), which would be a bit busy for passing if it got any busier than the 50-odd people present today.

Pushed hard from about 600m in as I realized I was racing for position and managed to hold off 3 fast masters to get a win.

125/99

Next Parkrun will probably be #100 different venue (counting international venues).

Friday Nov 19 #

7 AM

Road Running (Cedar Lakes) 31:37 intensity: (8 @0) + (35 @1) + (9:37 @2) + (17:42 @3) + (3:35 @4) 5.24 km (6:02 / km) +77m 5:38 / km
ahr:129 max:150 shoes: Salomon 3D S-Lab Red #4

Off-trail around the estate.

Thursday Nov 18 #

8 AM

Road Running (Cedar Lakes) 32:04 intensity: (7 @0) + (32 @1) + (9:52 @2) + (21:12 @3) + (21 @4) 5.09 km (6:18 / km) +91m 5:47 / km
ahr:126 max:143 shoes: Salomon 3D S-Lab Red #4

Off-trail around the estate.

Monday Nov 15 #

4 PM

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

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