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Training Log Archive: nmulder

In the 30 days ending Sep 30, 2020:

	activity	#	time	miles		km		+m
	Mountain Biking	14	51:35:29	740.02	(14.3/h)	1190.94	(23.1/h)	12536
	Trail Running	6	7:24:29	44.74	(9:56)	72.0	(6:10)	1324
	Gym	7	7:00:00
	Total	27	65:59:58	784.75		1262.94		13860
averages - weight:80.4kg

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Wednesday Sep 30, 2020 #

7 AM

Mountain Biking (Cradle) 1:32:37 [3] 38.41 km (24.9 kph) +498m
ahr:116 max:149 shoes: Specialized Epic FSR Mthn 2014

Cradle loop from Culinary Lanseria. Out via Lanseria back via Elandsdrift.

Tuesday Sep 29, 2020 #

7 AM

Trail Running (Cradle Moon) 1:05:57 [3] 10.86 km (6:04 / km) +204m 5:33 / km
ahr:142 max:164 weight:80.5kg shoes: Salomon Sense Pro 6 Blue

Easy run at Cradle Moon. Eucalyptus area, then Spookhuis and the final half of the hiking trail.

Saturday Sep 26, 2020 #

7 AM

Mountain Biking (Mini Munga) 6:38:07 [5] 152.25 km (22.9 kph) +1613m
ahr:147 max:181 weight:79.7kg shoes: Specialized Epic FSR Mthn 2014

Mini Munga 8-hr training ride from Bidon Bistro.

A long day in pretty windy conditions, maybe 30km/hr wind from SW from about mid-morning. Early sections were very enjoyable. Rode a bit with Philip vd Leeuw before he had a mechanical. Also spent most of the ride with Bonnie.

A great new section included over Hadeco Magaliesburg, which the gravel bikes are going to hate come Munga Grit. Wind picked up after that and we had strong crosswinds on New Thorndale road, then a headwind past the waterpoint at halfway.

I stepped back on the pace shortly thereafter to conserve for next weekend. Also not enough tailwind sections, it only ever seems to be head or side wind apart from short mielie section just after the highest point and the tar roads coming into the Cradle.

Thursday Sep 24, 2020 #

12 PM

Mountain Biking (Marico Pass) 1:05:49 [3] 21.38 km (19.5 kph) +602m
ahr:144 max:167 weight:80.7kg shoes: Specialized Epic FSR Mthn 2014

Spent the day scouting what I think will be the final Munga Grit route.

Rode a section, from Marico up the pass and the slate quarry road to Marico Oog. Fun and surprisingly quick, good track surface here. Quite warm, but only short 1hr ride, so very manageable. Lovely scenery, a great pass.

Tuesday Sep 22, 2020 #

Note
(sick)

Possible tick-bite fever...

Monday Sep 21, 2020 #

1 PM

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

Sunday Sep 20, 2020 #

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, 2020 #

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, 2020 #

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, 2020 #

1 PM

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

Wednesday Sep 16, 2020 #

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, 2020 #

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, 2020 #

1 PM

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

Sunday Sep 13, 2020 #

8 AM

Mountain Biking (Randfontein) 4:28:01 [3] 94.07 km (21.1 kph) +829m
ahr:112 max:154 shoes: Specialized Epic FSR Mthn 2014

Ride from Greensleeves, out to Tarlton and Randfontein before heading back past the Krugersdorp water works.

Saturday Sep 12, 2020 #

7 AM

Mountain Biking (Mini Munga) 3:53:59 [5] 106.49 km (27.3 kph) +920m
ahr:150 max:182 weight:80.6kg shoes: Specialized Epic FSR Mthn 2014

Mini Munga 6-hour Ride from Bidon Bistro

A bigger turnout again with the shorter distance. The front bunch was super-sized (maybe about 30-40) until we left the tar and it was really moving. Average speed was still 34km/hr at that point. It dropped to about 10-12 after that and even splintered going through Tarlton, with a front bunch of 4 going off the front.

Route was clockwise this time, opposite from the last 6-hour ride, so we had to go up the 'death by corregation' road. Was in a group of 7 at this stage and the pace was still ridiculous and stayed high, even catching 2 of the 4 initial lead group. I went off the back on the railway line approaching Magaliesburg. From there caught and dropped 1 other coming backwards and then got passed by 2 from behind (including MC again). Finished about 11th, finding it very tough over the last 30km from Tarlton on the way in.

Good speed training, so happy with the ride.

GPS file didn't download properly off watch again.

Friday Sep 11, 2020 #

5 PM

Mountain Biking (Cradle) 56:31 [3] 25.35 km (26.9 kph) +286m
ahr:113 max:155 shoes: Specialized Epic FSR Mthn 2014

Ride from Bidon Bistro, testing out my bike after a service. I've changed my front ring from 34T to 36T. Rest of chain drive also replaced for first time in two years. Didn't notice too any real difference on the tar climbs and flats, but definitely able to peddle for another +5km/hr faster on the downs.

Thursday Sep 10, 2020 #

7 AM

Trail Running (B'sorah Farm) 2:10:06 [3] 21.37 km (6:05 / km) +366m 5:36 / km
ahr:132 max:155 shoes: Salomon Sense Pro 6 Blue

Trail at B'sorah Farm. Went out to the far SW part, including detours to the view point and campsites.

1 PM

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

Wednesday Sep 9, 2020 #

8 AM

Trail Running (Helderfontein) 32:43 [3] 5.9 km (5:33 / km) +65m 5:15 / km
ahr:135 max:159 shoes: Salomon Sense Pro 6 Blue

Short run around the Helderfontein dams area.

Tuesday Sep 8, 2020 #

7 AM

Trail Running (Cradle Moon) 1:15:07 [3] 12.09 km (6:13 / km) +226m 5:41 / km
ahr:138 max:154 shoes: Salomon Sense Pro 6 Blue

Cradle Moon, first out on some of the yellow tracks, then hiking trail and top of the red route hill.

Monday Sep 7, 2020 #

7 AM

Mountain Biking (Cradle) 1:50:41 [4] 48.88 km (26.5 kph) +555m
ahr:124 max:155 weight:81kg shoes: Specialized Epic FSR Mthn 2014

Cradle ride from Bidon. Clockwise around the Kromdraai loop and then clockwise around Cradle loop. Cold to start.

1 PM

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

Sunday Sep 6, 2020 #

7 AM

Mountain Biking (Beaulieu) 1:59:37 [3] 41.99 km (21.1 kph) +647m
ahr:114 max:141 shoes: Specialized Epic FSR Mthn 2014

Recovery ride from home. Through Beaulieu, Kyalami AH and Saddlebrook, coming back via Mnandi and Riversands. Nice cool morning.

Saturday Sep 5, 2020 #

7 AM

Mountain Biking (Boons) 7:33:02 [4] 169.23 km (22.4 kph) +1635m
ahr:134 max:180 shoes: Specialized Epic FSR Mthn 2014

Long ride from Ground Cafe. Out via Tarlton, Death by Corrugation, then over the top of the hill and across the R500 to the far Munga tracks, including Skoolpad and the farm loop. Then down past Cyferfontein to Vlakdrift and New Thorndale. Back through Magaliesburg (stopped for water topup), up the concrete track, railway bridge, Orient and home via Tarlton. Quite sluggish towards the end, going into a mild headwind as the N wind swung to the NE.

Tough day in warm weather, hopefully a good session for me to get used to it again.

Friday Sep 4, 2020 #

3 PM

Mountain Biking (Cradle) 2:20:04 [3] 52.38 km (22.4 kph) +766m
ahr:118 max:154 shoes: Specialized Epic FSR Mthn 2014

Afternoon ride from Bidon, out through Lammermoor, Sunset rd, Lanseria, Cradle rd and then out and back to Kromdraai Cafe. Bit of a S wind, but first really warm day of summer.

Thursday Sep 3, 2020 #

1 PM

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

Wednesday Sep 2, 2020 #

1 PM

Mountain Biking (Tarlton) 3:47:47 [4] 98.68 km (26.0 kph) +931m
ahr:133 max:166 shoes: Specialized Epic FSR Mthn 2014

Load-shedding, so went for a long ride from Bidon. Lovely cold (13') and overcast day with a fairly strong N wind. Almost no other riders out there.

Out with a half loop of Cradle (anticlockwise) then past caves, Ridge Road loop and onto the Maropeng road to Orient. Big tailwind, so flew this section. From there up the railway line back to Tarlton, a bit of extra distance through the cabbages, then back home via Waterval plots and Oaktree, caves.

GPS didn't download off watch for some reason.

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