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Training Log Archive: nmulder

In the 30 days ending Jun 30, 2020:

	activity	#	time	miles		km		+m
	Mountain Biking	13	33:48:57	433.05	(12.8/h)	696.92	(20.6/h)	9447
	Gym	8	8:00:00
	Trail Running	9	7:56:43	48.4	(9:51)	77.9	(6:07)	925
	Road Running	4	2:52:17	18.53	(9:18)	29.82	(5:47)	433
	Total	34	52:37:57	499.98		804.64		10805
averages - weight:83.1kg

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Tuesday Jun 30, 2020 #

1 PM

Road Running (Fourways Gardens) 31:42 [3] 5.53 km (5:44 / km) +84m 5:20 / km
ahr:140 max:165 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop, clockwise. Knees still a bit sore, so will take an easier week.

Sunday Jun 28, 2020 #

2 PM

Mountain Biking (Northern Farm) 3:00:14 [3] 52.37 km (17.4 kph) +631m
ahr:125 max:151 shoes: Specialized Epic FSR Mthn 2014

Northern Farm ride. Very quiet in the afternoon. Did the first 2/3rd of black route, until the end of the Equestrian canal, then back to the car park.

Mx 44.9

Saturday Jun 27, 2020 #

9 AM

Mountain Biking (Cradle) 4:18:06 [3] 99.12 km (23.0 kph) +1240m
ahr:121 max:169 shoes: Specialized Epic FSR Mthn 2014

Long ride through the Cradle region. Heavy headwind going out, getting stronger on the way back home.

Out via Lanseria, then Sterkfontein leg, the Ridge Road loop on the other side of the R563 Hekpoort road, clockwise. Back via the Kromdraai loop and Refilwe crossing.

Highest HR achieved 500m from home when my handlebar was clipped by a car undertaking, just squeezing past me and another car in the left lane. Caught the guy at the next traffic light in order to vent at him on driving protocol.

Mx 70.6

Friday Jun 26, 2020 #

2 PM

Mountain Biking (Cradle Moon) 1:50:41 [3] 28.27 km (15.3 kph) +437m
ahr:122 shoes: Specialized Epic FSR Mthn 2014

Cradle Moon, starting on blue and then following the whole Yellow route.

Mx 35.3

4 PM

Trail Running (Cradle Moon) 1:02:09 [3] 8.8 km (7:04 / km) +161m 6:28 / km
ahr:132 max:158 shoes: Salomon Sense Pro 6 Blue

Cradle Moon on the hiking trail plus an extra out and back to Finfoot weir. Got the start of the route a bit wrong last week, so full hiking trail is actually about 8.4 km.

Thursday Jun 25, 2020 #

1 PM

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

Wednesday Jun 24, 2020 #

10 AM

Mountain Biking (Kyalami) 2:11:59 [2] 38.82 km (17.6 kph) +505m
ahr:107 max:136 shoes: Specialized Epic FSR Mthn 2014

Very easy ride out on the tracks in Helderfontein, Kyalami and Beaulieu, back via Riversands.

Mx 48.6

Tuesday Jun 23, 2020 #

12 PM

Trail Running (Cradle Moon) 2:25:08 [3] 21.64 km (6:42 / km) +352m 6:12 / km
ahr:137 max:163 weight:82.4kg shoes: Salomon Sense Pro 6 Blue

Long run at Cradle Moon on large parts of yellow, then green and onto parts of red trail in reverse.

Monday Jun 22, 2020 #

1 PM

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

3 PM

Trail Running (Helderfontein) 30:05 [3] 5.33 km (5:39 / km)
ahr:143 max:162 weight:83.2kg shoes: Salomon Sense Pro 6 Blue

A few laps around the fields and dams.

Sunday Jun 21, 2020 #

11 AM

Mountain Biking (Lanseria) 4:09:00 [3] 78.86 km (19.0 kph) +1300m
ahr:125 max:152 weight:82.7kg shoes: Specialized Epic FSR Mthn 2014

Out via Chartwell, North Champagne tracks, Lanseria tracks. Went down to Lanseria Drift to see what the water level is at present on the Jukskei. Probably about 15cm, so quite crossable if I do the Rhenosterspruit loop some time. Turned back though, Lanseria settlement, over the newly rebuilt bridge at Lanseria Parkrun, then Maggie's Farm, and then the eastern and southern arms of the Cradle mtb track till Bidon. From there Muldersdrifts, Logwood and took new shortcut to Rudi's Roses, then back home through Farmall and Chartwell.

Mx 58.5

Saturday Jun 20, 2020 #

4 PM

Trail Running (Helderfontein) 39:08 [3] 6.93 km (5:39 / km) +62m 5:24 / km
ahr:143 max:159 shoes: Salomon Sense Pro 6 Blue

Loops around the Helderfontein dams.

Friday Jun 19, 2020 #

2 PM

Mountain Biking (Cradle Moon) 1:53:52 [3] 29.28 km (15.4 kph) +473m
ahr:139 shoes: Specialized Epic FSR Mthn 2014

Blue loop onto full Red, then start of Yellow before finishing off Blue. Could have slapped the butt of a giraffe, if I had been brave enough, as I cycled past...

Mx 33.2

4 PM

Trail Running (Cradle Moon) 50:28 [3] 8.0 km (6:19 / km) +155m 5:45 / km
ahr:153 weight:83.2kg shoes: Salomon Sense Pro 6 Blue

Ran the new hiking trail route. Very fun and scenic. '10km' is actually only 8km.

Thursday Jun 18, 2020 #

1 PM

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

2 PM

Trail Running (Helderfontein) 30:46 [3] 5.5 km (5:36 / km)
ahr:149 max:159 shoes: Salomon Sense Pro 6 Blue

Helderfontein dams.

Wednesday Jun 17, 2020 #

11 AM

Mountain Biking (Cradle) 1:31:21 [3] 40.97 km (26.9 kph) +483m
ahr:136 max:162 shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Bidon. Out and back route, right past the Nirox circle and then out to Lanseria T-junction and u-turn back. Did a little extra out and back to Ground Cafe to get over 90 mins.

Quite a cold wet day few days, but I found a nice gap in the weather to ride. Was 10'C with a mild easterly. Not a single other biker out there.

Mx 60.3

Tuesday Jun 16, 2020 #

5 PM

Road Running (Craigavon) 30:40 [3] 4.55 km (6:44 / km) +84m 6:10 / km
ahr:147 max:160 shoes: Asics DynaFlyte Grey/Lime

Craigavon loop, including loop of Cedar Square. Very chilly conditions with a momentary gap in the rain, so lovely run.

Monday Jun 15, 2020 #

1 PM

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

Sunday Jun 14, 2020 #

4 PM

Trail Running (Helderfontein) 38:27 [3] 7.08 km (5:26 / km) +64m 5:12 / km
ahr:148 max:167 shoes: Salomon Sense Pro 6 Blue

Trails around Helderfontein dams.

Saturday Jun 13, 2020 #

12 PM

Mountain Biking (Cradle) 4:20:03 [4] 105.4 km (24.3 kph) +1330m
ahr:132 weight:83.5kg shoes: Specialized Epic FSR Mthn 2014

Long Cradle ride with Mac and Brigitte. From Broadacres to Elandsdrift, clockwise loop, adding in Sterkfontein loop (also clockwise) and an out and back along Danielsrus road. Back to main loop, continuing clockwise past Cradle Moon then dirt roads past Logwood, Sunset Rd. Added distance back down to Lanseria gate, then back via the water tower tracks before heading back home.

Very blown over the last 15km.

Av 24.3
Mx 73.0

Friday Jun 12, 2020 #

2 PM

Mountain Biking (Cradle Moon) 2:23:25 [3] 36.93 km (15.5 kph) +671m
ahr:124 shoes: Specialized Epic FSR Mthn 2014

Rode first half of blue, then most of yellow loop followed by part of red loop.

Av 15.4
Mx 38.2

Thursday Jun 11, 2020 #

1 PM

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

Wednesday Jun 10, 2020 #

9 AM

Road Running (Chartwell) 1:07:14 [3] 12.21 km (5:30 / km) +146m 5:12 / km
ahr:156 max:170 shoes: Asics DynaFlyte Grey/Lime

Out behind Broadacres and a loop around Chartwell.

Tuesday Jun 9, 2020 #

5 PM

Trail Running (Helderfontein) 50:12 [3] 9.05 km (5:33 / km) +78m 5:19 / km
ahr:151 max:165 shoes: Salomon Sense Pro 6 Blue

Trails around the Helderfontein dams.

Monday Jun 8, 2020 #

1 PM

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

Put bike in for service. Haven't had back brakes for a while and 7 loose spokes in the rear.

Sunday Jun 7, 2020 #

4 PM

Trail Running (Helderfontein) 30:20 [3] 5.57 km (5:27 / km) +53m 5:12 / km
ahr:148 max:162 shoes: Salomon Sense Pro 6 Blue

Trail loops around the Helderfontein dams.

Saturday Jun 6, 2020 #

8 AM

Mountain Biking (Cradle) 2:54:51 [4] 77.97 km (26.8 kph) +899m
ahr:134 max:165 weight:83.8kg shoes: Specialized Epic FSR Mthn 2014

Cradle ride anti-clockwise, out via Lanseria, out and back to Sterkfontein, then continued the loop, back via Elandsdrift. Pretty exhausted at the end.

Av 26.7
Mx 65.5

Friday Jun 5, 2020 #

1 PM

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

Thursday Jun 4, 2020 #

1 PM

Mountain Biking (Chartwell) 1:13:50 [3] 23.79 km (19.3 kph) +318m
ahr:120 max:150 shoes: Specialized Epic FSR Mthn 2014

Chartwell area.

Av 19.3
Mx 60.7

Wednesday Jun 3, 2020 #

10 AM

Mountain Biking (Helderfontein) 1:06:37 [2] 22.4 km (20.2 kph) +307m
ahr:116 max:143 shoes: Specialized Epic FSR Mthn 2014

Various easy loops around Helderfontein dams. Late start, so nice dry, warm and sunny.

Av 20.2
Mx 55.0

Tuesday Jun 2, 2020 #

5 PM

Road Running hills (Fourways Gardens) 42:41 [3] 7.53 km (5:40 / km) +119m 5:15 / km
ahr:147 max:175 shoes: Asics DynaFlyte Grey/Lime

Warm up to Frederick Rd and then 3 sets of 400m hill sprints. Warm down back home.

1:57 - equal PB
2:02
2:04

Monday Jun 1, 2020 #

7 AM

Mountain Biking (Cradle) 2:54:58 [3] 62.74 km (21.5 kph) +853m
ahr:123 max:154 shoes: Specialized Epic FSR Mthn 2014

Cradle loop on the MTB track. Out and back via Elandsdrift. First ride at Level 3 lockdown. A handful of other cyclists out there.

Av 21.5
Mx 68.3

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