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Training Log Archive: nmulder

In the 31 days ending Jul 31, 2021:

activity # timemileskm+m
  Mountain Biking10 39:47:22 570.22(14.3/h) 917.68(23.1/h) 10280
  Gym4 4:00:00
  Trail Running3 1:39:57 10.2(9:48) 16.41(6:05) 221
  Total17 45:27:19 580.42 934.09 10501
  [1-5]17 45:26:55

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Saturday Jul 31, 2021 #

10 AM

Mountain Biking (Cradle) 4:43:19 intensity: (15:17 @1) + (1:52:23 @2) + (2:25:04 @3) + (10:35 @4) 106.43 km (22.5 kph) +862m
ahr:125 max:155 shoes: Specialized Epic FSR Mthn 2014

Ride from Sprockets out via Lanseria, Cradle, Malmani, Tartlon, Rugani and back via the silos, Waterval, Caves, Elandsdrift.

Tuesday Jul 27, 2021 #

3 PM

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

Sunday Jul 25, 2021 #

12 PM

Mountain Biking (Cradle) 4:24:33 intensity: (20:53 @1) + (1:35:41 @2) + (2:13:21 @3) + (14:38 @4) 100.34 km (22.8 kph) +847m
ahr:125 max:150 shoes: Specialized Epic FSR Mthn 2014

Rode from Pedal and Sprocket at the Malibongwe / Elandsdrift 4-way stop. Cradle loop via Elandsdrift, Tarlton and Rugani before back via Malmani and Lanseria. Not very windy today for a change, but a good couple of veld fires still burning like hell in the Cradle and Malmani areas.

Saturday Jul 24, 2021 #

11 AM

Mountain Biking (Cradle) 3:08:37 intensity: (10 @0) + (25:48 @1) + (1:03:35 @2) + (1:12:03 @3) + (27:01 @4) 75.92 km (24.2 kph) +924m
ahr:124 max:156 shoes: Specialized Epic FSR Mthn 2014

From Cedar Lakes out on the Cradle Loop + extension out to Caves t-junction. Out and back via Elandsdrift. Good NE wind so a few PB sections on the way out in the Elandsdrift area.

Thursday Jul 22, 2021 #

10 AM

Mountain Biking (Cradle) 2:17:14 intensity: (15:45 @1) + (58:55 @2) + (30:15 @3) + (31:58 @4) + (21 @5) 57.65 km (25.2 kph) +810m
ahr:125 max:162 shoes: Specialized Epic FSR Mthn 2014

Cold front conditions. Hard ride around the Cradle Loop, out via Lanseria. Fairly strong SW wind made for some PB splits along Lanseria and Cradle Moon sections but a tough time going SW along the Cradle road into the headwind. Got passed by a fast roadie at the top of the downhill to Rhino reserve, so pushed hard to keep him <1 min ahead until we got back to Steyn city.

Wednesday Jul 21, 2021 #

5 PM

Trail Running (Cedar Lakes) 30:47 intensity: (16 @1) + (1:20 @2) + (18:26 @3) + (10:36 @4) + (9 @5) 4.93 km (6:14 / km) +63m 5:52 / km
ahr:137 max:164 shoes: Salomon Sense Ride4 #1 Blue

Laps around the dams.

Tuesday Jul 20, 2021 #

3 PM

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

Sunday Jul 18, 2021 #

8 AM

Mountain Biking (Cradle) 6:01:27 intensity: (12:03 @1) + (1:37:08 @2) + (3:35:12 @3) + (36:09 @4) + (55 @5) 126.66 km (21.0 kph) +1367m
ahr:129 max:164 shoes: Specialized Epic FSR Mthn 2014

Another long ride out through the Cradle to Magalies Glider Club area. Went via Ridge Rd and Maropeng, back via Rugani Juice. The last 3 hours return were tortuous into a strong easterly headwind. Out via Sunset and back via Lanseria.

Saturday Jul 17, 2021 #

8 AM

Mountain Biking (Cradle) 4:58:16 intensity: (2 @0) + (59:14 @1) + (1:37:30 @2) + (1:58:27 @3) + (23:03 @4) 116.73 km (23.5 kph) +1243m
ahr:121 max:152 shoes: Specialized Epic FSR Mthn 2014

Long ride out via Cradle to Tarlton area. Bit of a tailwind on Malmani Rd which allowed me to get a PB. Did a few other intervals on the way back. Out via Lanseria and back via Sunset Rd.

Tuesday Jul 13, 2021 #

3 PM

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

Sunday Jul 11, 2021 #

8 AM

Mountain Biking 4:12:36 intensity: (27:54 @1) + (2:35:06 @2) + (1:07:33 @3) + (2:03 @4) 94.76 km (22.5 kph) +1196m
ahr:118 max:149 shoes: Specialized Epic FSR Mthn 2014

Slower pace as I was still tired from yesterday's ride. Went out to the Ridge road loop and did Kromdraai as a bit of extra on the way back.

Saturday Jul 10, 2021 #

9 AM

Mountain Biking (Cradle) 4:13:52 intensity: (18:02 @1) + (2:04:59 @2) + (1:38:51 @3) + (12:00 @4) 105.39 km (24.9 kph) +1282m
ahr:123 max:153 shoes: Specialized Epic FSR Mthn 2014

Visited all the far corners of the Cradle area to get enough distance for a quick 100km, including Kromdraai, Danielsrust and Muldersdrift out-and-backs. Blew at about 80km and grinded the pedals home from there.

Friday Jul 9, 2021 #

7 AM

Trail Running (Cedar Lakes) 35:30 intensity: (11 @1) + (4:45 @2) + (20:47 @3) + (9:47 @4) 5.83 km (6:06 / km) +80m 5:42 / km
ahr:135 max:153 shoes: Salomon Sense Ride4 #1 Blue

Around the estate, mixing up the usual routes a bit.

Tuesday Jul 6, 2021 #

3 PM

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

Sunday Jul 4, 2021 #

9 AM

Mountain Biking (Cradle) 3:15:35 intensity: (1:40:39 @1) + (1:20:36 @2) + (14:20 @3) 76.05 km (23.3 kph) +949m
ahr:107 max:141 shoes: Specialized Epic FSR Mthn 2014

Longer ride out to Caves junction. Strong wind from the NW later in the day.

Saturday Jul 3, 2021 #

2 PM

Mountain Biking (Cradle) 2:31:53 intensity: (12 @0) + (57:15 @1) + (1:19:36 @2) + (14:50 @3) 57.75 km (22.8 kph) +799m
ahr:109 max:138 shoes: Specialized Epic FSR Mthn 2014

Easy ride around the Cradle. Reverse, clockwise of standard Cradle loop.

Friday Jul 2, 2021 #

8 AM

Trail Running (Cedar Lakes) 33:40 intensity: (14 @1) + (1:34 @2) + (23:52 @3) + (8:00 @4) 5.65 km (5:57 / km) +78m 5:34 / km
ahr:136 max:153 shoes: Salomon Sense Ride4 #1 Blue

Run around the estate.

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