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Training Log: nmulder

In the last 7 days:

activity # timemileskm+m
  Mountain Biking2 4:04:50 54.53(13.4/h) 87.76(21.5/h) 987
  Trail Running3 3:58:28 22.78(10:28) 36.67(6:30) 663
  Gym1 1:00:00
  Total5 9:03:18 77.32 124.43 1650
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Monday Oct 25 #

6 AM

Mountain Biking (Cradle) 1:31:47 intensity: (18:30 @1) + (1:02:09 @2) + (10:47 @3) + (21 @4) 28.77 km (18.8 kph) +361m
ahr:114 max:144 shoes: Specialized Epic FSR Mthn 2014

The Cradle MTB track from Valverde.

Sunday Oct 24 #

6 AM

Trail Running (Kings Kloof) 3:05:29 intensity: (3:31 @1) + (54:02 @2) + (1:38:08 @3) + (29:48 @4) 27.03 km (6:52 / km) +562m 6:13 / km
ahr:130 max:157 shoes: Salomon Sense Ride4 #1 Blue

Full red route at Kingskloof.

Saturday Oct 23 #

8 AM

Trail Running (Lanseria) 22:51 intensity: (8 @1) + (28 @2) + (17 @3) + (4:16 @4) + (17:42 @5) 4.85 km (4:43 / km) +55m 4:27 / km
ahr:164 max:181 shoes: Salomon Sense Ride4 #1 Blue

Lanseria Parkrun. A few small route changes near the start and finish.

Mountain Biking (Cradle) 2:33:03 intensity: (27:05 @1) + (1:06:27 @2) + (46:39 @3) + (12:46 @4) + (6 @5) 58.98 km (23.1 kph) +626m
ahr:121 max:161 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Sprockets. Out via Refilwe bridge to Caves, back via Sunset Dr.

Friday Oct 22 #

5 PM

Trail Running (Cedar Lakes) 30:08 intensity: (10 @1) + (13:07 @2) + (16:51 @3) 4.79 km (6:18 / km) +47m 6:00 / km
ahr:126 max:140 shoes: Salomon Sense Ride4 #1 Blue

Convoluted loop around the estate.

Thursday Oct 21 #

3 PM

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

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