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Training Log Archive: nmulder

In the 7 days ending Jul 4, 2004:

activity # timemileskm+m
  Paddling3 3:19:35 20.51(9:44) 33.0(6:03)
  Mountain Biking2 2:14:44 36.35(16.2/h) 58.5(26.1/h)
  Road Running3 2:13:29 16.16(8:16) 26.0(5:08) 186
  Total8 7:47:48 73.01(6:24) 117.5(3:59) 186

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Sunday Jul 4, 2004 #

7 AM

Mountain Biking race (Pirates) 1:08:54 [5] 31.0 km (27.0 kph)
shoes: Scott Expert Racing Comp 2004

Pirates Road Cycle Race

With Mac, through the streets of Linden. Deon also just ahead on his road bike.

Mx 65.0
9 AM

Road Running race (Pirates 10) 56:24 [4] 10.0 km (5:38 / km)
shoes: Asics Gel Nimbus 2004

After the cycle ran the Pirates 10km with Mac.

1-5) 29:36
6) 5:45
7) 5:16
8) 5:19
9) 5:18
10) 5:05

Saturday Jul 3, 2004 #

7 AM

Mountain Biking (Peter Road) 1:05:50 [4] 27.5 km (25.1 kph)
shoes: Scott Expert Racing Comp 2004

Peter road loop.

Mx 65.0
2 PM

Paddling race (Homestead Lake) 2:04:35 [5] 21.0 km (5:56 / km)
shoes: K2 (Foxbat)

ERK Flat 21k race

Foxbat with Deon.
117% and 40th overall, 18th K2.

Friday Jul 2, 2004 #

5 PM

Paddling (Emmarentia) 45:00 [3] 7.2 km (6:15 / km)
shoes: K2 (Foxbat)

Foxbat with Mac. 6 laps.

Thursday Jul 1, 2004 #

4 PM

Paddling (Emmarentia) 30:00 [3] 4.8 km (6:15 / km)
shoes: K1 (Assegai Bigfoot)

4 laps
6 PM

Road Running (Randburg) 38:02 [4] 8.0 km (4:45 / km) +70m 4:33 / km
shoes: Asics Gel Nimbus 2004

Tuesday Jun 29, 2004 #

6 PM

Road Running (Old Parks) 39:03 [4] 8.0 km (4:53 / km) +116m 4:33 / km
shoes: Asics Gel Nimbus 2004

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