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Training Log Archive: nmulder

In the 31 days ending Dec 31, 2021:

activity # timemileskm+m
  Mountain Biking2 4:58:46 69.53(14.0/h) 111.89(22.5/h) 1463
  Road Running7 4:09:56 26.04(9:36) 41.91(5:58) 698
  Trail Running7 3:37:37 24.71(8:48) 39.77(5:28) 455
  Gym2 2:00:00
  Total18 14:46:19 120.28 193.58 2616
  [1-5]18 14:45:47

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Thursday Dec 30, 2021 #

7 AM

Mountain Biking (Cradle) 3:13:07 intensity: (46:28 @1) + (1:24:28 @2) + (48:37 @3) + (13:34 @4) 74.87 km (23.3 kph) +929m
ahr:118 max:155 shoes: Specialized Epic FSR Mthn 2014

Out to Cradle, with turnaround at Sterkfontein Caves.

Wednesday Dec 29, 2021 #

7 AM

Trail Running (Cradle Moon) 1:01:02 intensity: (1:48 @1) + (1:29 @2) + (24:42 @3) + (32:30 @4) + (33 @5) 10.0 km (6:06 / km) +133m 5:43 / km
ahr:141 max:161 shoes: Salomon 3D S-Lab Red #4

Ran trails at Cradle Moon. Followed bits of yellow to make a 10k loop whilst Steph ran 5k on the pink loop.

Tuesday Dec 28, 2021 #

8 AM

Mountain Biking (Lanseria) 1:45:39 intensity: (34:13 @1) + (45:18 @2) + (25:30 @3) + (38 @4) 37.02 km (21.0 kph) +535m
ahr:113 max:143 shoes: Specialized Epic FSR Mthn 2014

Tracks out to Lanseria area. Pretty wet after Monday's downpours. 70mm of rain in half a day.

Saturday Dec 25, 2021 #

8 AM

Trail Running (Harrismith) 23:21 intensity: (12 @1) + (21 @2) + (20 @3) + (1:28 @4) + (21:00 @5) 4.93 km (4:44 / km) +70m 4:25 / km
ahr:169 max:178 shoes: Salomon 3D S-Lab Red #4

Harrismith Parkrun in the Platberg Nature Reserve. A lollipop loop through Kings Plantation, as there is a washed-out bridge on the normal route passing the Botanical Gardens dams. It meant a good solid uphill pull for 2.3km before heading back down to the main gate.

The reserve is in pretty sad state (municipal run) and the gardens are now nothing but a ruin.

130 / 103

Friday Dec 24, 2021 #

6 AM

Road Running (Cedar Lakes) 31:50 intensity: (42 @1) + (15:08 @2) + (15:13 @3) + (47 @4) 5.4 km (5:54 / km) +88m 5:27 / km
ahr:125 max:143 shoes: Asics DynaFlyte Grey/Lime

Roads around the estate.

Sunday Dec 19, 2021 #

10 AM

Road Running (Cedar Lakes) 31:42 intensity: (9 @0) + (33 @1) + (9:54 @2) + (17:02 @3) + (3:22 @4) + (42 @5) 5.55 km (5:43 / km) +91m 5:17 / km
ahr:130 max:167 shoes: Salomon 3D S-Lab Red #4

Pretty wet with a light drizzle, so ran around the Estate on the roads again.

Saturday Dec 18, 2021 #

7 AM

Trail Running (Bloemfontein) 23:45 intensity: (21 @1) + (3:05 @2) + (8:13 @3) + (3:53 @4) + (8:13 @5) 5.03 km (4:44 / km)
ahr:147 max:177 shoes: Salomon 3D S-Lab Red #4

Down in Bloemfontein, so did the Heidedal Parkrun. Small turnout of only 9 people in cold, damp weather. This was an improvement on their previous 3 Saturdays though, where they had heavy rain every time.

Wasn't expecting much in terms of wow, but did actually enjoy the Parkrun in the end. It was essentially a run around cricket, rubgy and soccer fields, but the grass was knee high and the embankments were technical. Had to nav my own was as well, as 2nd place was about 6 mins behind me.

129 / 102 (100 different SA, so joined the Windgat club)

Thursday Dec 16, 2021 #

4 PM

Road Running (Kensington) 1:00:30 intensity: (10 @0) + (21 @1) + (8:58 @2) + (28:25 @3) + (21:55 @4) + (41 @5) 10.05 km (6:01 / km) +243m 5:22 / km
ahr:137 max:161 shoes: Asics DynaFlyte Grey/Lime

Running around the hills of Kensington, including a bit around Langermann koppie.

Wednesday Dec 15, 2021 #

7 AM

Trail Running (Cedar Lakes ) 31:00 intensity: (8 @0) + (1:27 @1) + (6:31 @2) + (13:50 @3) + (9:04 @4) 5.06 km (6:08 / km) +83m 5:40 / km
ahr:132 max:152 shoes: Salomon 3D S-Lab Red #4

Trails around the Estate.

Monday Dec 13, 2021 #

4 PM

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

Saturday Dec 11, 2021 #

8 AM

Trail Running (Ventersburg) 23:24 intensity: (11 @2) + (19 @3) + (2:10 @4) + (20:44 @5) 4.95 km (4:44 / km) +11m 4:40 / km
ahr:168 max:175 shoes: Salomon 3D S-Lab Red #4

Drove down to Ventersburg for the Parkrun.

An enjoyable course, a double lapper and additional 300m that made good use of a very small area. Can't imagine there's a more compact Parkrun in SA. Quite a bushy forest with lots of loops, but very well marked by stones, with no chance of getting lost or making a route mistake. The low visibility meant you didn't see the adjoining tracks easily.

Tracks were quite wet after 3 weeks of heavy rain (previous weeks only had 3 and 4 competitors), but I managed to dance around the majority of the puddles. Next heavy stormed came in about an hour after we finished.

128/101

Friday Dec 10, 2021 #

8 AM

Road Running (Cedar Lakes) 31:07 intensity: (5 @0) + (31 @1) + (14:29 @2) + (16:02 @3) 5.22 km (5:58 / km) +72m 5:35 / km
ahr:124 max:140 shoes: Asics DynaFlyte Grey/Lime

Roads around the estate.

Wednesday Dec 8, 2021 #

7 AM

Road Running (Cedar Lakes) 31:29 intensity: (39 @1) + (14:53 @2) + (14:18 @3) + (1:39 @4) 5.25 km (6:00 / km) +56m 5:41 / km
ahr:124 max:151 shoes: Salomon 3D S-Lab Red #4

On the roads around the estate.

Monday Dec 6, 2021 #

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

Sunday Dec 5, 2021 #

6 AM

Trail Running (Chrissiesmere) 30:08 intensity: (43 @1) + (6:37 @2) + (20:21 @3) + (2:27 @4) 4.91 km (6:08 / km) +49m 5:51 / km
ahr:130 max:152 shoes: Salomon 3D S-Lab Red #4

Made a weekend out of the Saturday Parkrun. We stayed on a farm guest house just a few kms from the village of Chrissiesmere and I went for a run in the gentle rain around a part of the farm in the morning.

Saturday Dec 4, 2021 #

8 AM

Trail Running (Ermelo) 24:57 intensity: (22 @1) + (24 @2) + (6:01 @3) + (2:47 @4) + (15:23 @5) 4.9 km (5:06 / km) +109m 4:35 / km
ahr:158 max:176 shoes: Salomon 3D S-Lab Red #4

Kralinbergh Parkrun near Ermelo.

A very tough course, mostly weaving single track and thick soft grass over a hill and through a lot of wattle and oak trees on a country estate. Missed a couple of turnoffs by a few metres, costing about 20-30 secs and then also didn't push flat-out, but still a good 1-2 minutes slower than your normal parkrun.

Overall thoroughly enjoyed the route and would recommend it. A true trail-runners route, maybe the toughest one we've done so far? Steph managed to get the pram around in about 43 mins.

127/100

Friday Dec 3, 2021 #

7 AM

Road Running (Cedar Lakes) 32:54 intensity: (40 @1) + (9:34 @2) + (21:20 @3) + (1:20 @4) 5.71 km (5:46 / km) +83m 5:22 / km
ahr:129 max:154 shoes: Salomon 3D S-Lab Red #4

Estate loop on the roads.

Wednesday Dec 1, 2021 #

5 AM

Road Running (Cedar Lakes) 30:24 intensity: (11:19 @1) + (18:11 @2) + (54 @3) 4.75 km (6:24 / km) +64m 6:00 / km
ahr:109 max:125 shoes: Salomon 3D S-Lab Red #4

Loop of the estate, on the roads for a change.

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