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Training Log Archive: nmulder

In the 7 days ending Sep 12, 2010:

activity # timemileskm+m
  Mountain Biking2 3:10:15 38.38(12.1/h) 61.76(19.5/h) 1166
  Gym2 2:00:00
  Road Running2 1:09:21 8.65(8:01) 13.92(4:59) 263
  Total6 6:19:36 47.03 75.68 1429

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Sunday Sep 12, 2010 #

Note

Too sick to race the Kinetic Sprint Race. Brian came in as a Super-Sub to join Landie and Ryno. They went on to win quite easily in a fast race.

Thursday Sep 9, 2010 #

6 AM

Mountain Biking 2:08:35 [2] 39.8 km (18.6 kph) +763m
ahr:116 max:158 shoes: Specialized Epic Expert 2010

Out via Barbecue Downs and then nice riding in Kyalami AH area. Came off the bike on 1 drop off. First fall in a couple of years.

Av 18.6
TE 2.1, Epoc 29, 941 kcal.
C • Gravity doing its bit to ke... 2
5 PM

Note
(sick)

Intended to paddle, but got sick through the day. Have come down with flu.

Wednesday Sep 8, 2010 #

3 PM

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

Tuesday Sep 7, 2010 #

7 AM

Mountain Biking 1:01:40 [2] 21.96 km (21.4 kph) +403m
ahr:118 max:156 shoes: Specialized Epic Expert 2010

Easy ride through Woodmead, Wendywood, Waterfall. Found a few new suburbs to explore.

Av 21.4 Mx 57.7

TE 2.3, Epoc 39, 469 kcal.
6 PM

Road Running warm up/down 8:52 [1] 1.4 km (6:20 / km) +50m 5:22 / km
ahr:137 max:149 shoes: Asics Gel Nimbus 2007

TE 1.3, Epoc 8, 53 kcal.

Road Running (Sunninghill TT) 34:14 [4] 8.0 km (4:17 / km) +116m 3:59 / km
ahr:168 max:187 shoes: Asics Gel Nimbus 2007

Good steady run. Halfway at 17:12, so negative split. Spent the 2nd lap hunting down and passing down the guy ahead of me.

0-4) 165 ahr
4-8) 175 ahr

TE 4.3, Epoc 200, 481 kcal.

Road Running warm up/down 7:58 [1] 1.4 km (5:41 / km)
ahr:111 max:128 shoes: Asics Gel Nimbus 2007

TE 1.0, 0 Epoc, 3 kcal.

Monday Sep 6, 2010 #

8 AM

Road Running 18:17 [1] 3.12 km (5:52 / km) +97m 5:04 / km
ahr:134 max:166 shoes: Asics Gel Nimbus 2007

Gentle jog to get muscles working after yesterday.

TE 1.0, Epoc 0, 11 kcal.
10 AM

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

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