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Training Log Archive: nmulder

In the 7 days ending Jun 16:

activity # timemileskm+m
  Trail Running3 2:39:16 15.67(10:10) 25.22(6:19) 404
  Road Running2 1:15:59 7.56(10:03) 12.16(6:15) 123
  Pilates1 1:00:00
  Gym1 1:00:00
  Total7 5:55:15 23.23 37.39 527

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MoTuWeThFrSaSu

Sunday Jun 16 #

7 AM

Trail Running (Modderfontein Reserve) 1:12:34 intensity: (30 @1) + (1:07 @2) + (34:11 @3) + (36:46 @4) 11.07 km (6:33 / km) +96m 6:17 / km
ahr:141 max:158 shoes: Salomon Sense Ride4 #4 Baby Bl

11km hiking trail route at Modderfontein / Taroko trail park. Lovely morning run.

Saturday Jun 15 #

8 AM

Trail Running (Trichardt) 24:13 intensity: (13 @1) + (10 @2) + (32 @3) + (4:10 @4) + (19:08 @5) 4.99 km (4:51 / km) +65m 4:34 / km
ahr:170 max:184 shoes: Salomon Sense Ride4 #4 Baby Bl

Terra Nova Parkrun in Trichardt. Figure of 8 loop around short grasslands on the edge of a neighbourhood. Enjoyable and well organized, with a gradual climb from 1.5 to 3.5km.

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Friday Jun 14 #

8 AM

Trail Running (Cradle Moon) 1:02:29 intensity: (18 @1) + (1:41 @2) + (17:07 @3) + (39:48 @4) + (3:35 @5) 9.17 km (6:49 / km) +243m 6:01 / km
ahr:146 max:165 shoes: Salomon Sense Ride4 #4 Baby Bl

Out at Cradle Moon. Reverse route around the dam, something different for a change. Not as cold as some other mornings this week.

Thursday Jun 13 #

12 PM

Pilates (Rivonia) 1:00:00 [3]

Wednesday Jun 12 #

8 AM

Road Running (Cedar Lakes) 30:05 intensity: (12 @1) + (3:09 @2) + (17:46 @3) + (8:58 @4) 5.06 km (5:57 / km) +71m 5:34 / km
ahr:136 max:153 shoes: Asics Gel Nimbus 25

Estate roads.

Monday Jun 10 #

8 AM

Road Running (Cedar Lakes) 45:54 intensity: (26 @1) + (5:59 @2) + (38:53 @3) + (36 @4) 7.1 km (6:28 / km) +52m 6:14 / km
ahr:129 max:146 shoes: Asics Gel Nimbus 25

Around the village part of the estate, running every little road in-and-out. Will need to do this for the whole estate one day.
5 PM

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

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