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Training Log Archive: nmulder

In the 7 days ending Mar 16, 2014:

activity

time

miles

Mountain Biking

9:21:42

142.43

(15.2/h)

229.22

(24.5/h)

Gym

2:00:00

Paddling

1:01:55

6.21

(9:58)

10.0

(6:12)

Stretching

20:00

Road Running

8:30

0.93

(9:07)

1.5

(5:40)

Total

12:52:07

149.58

240.72

4:05

0:00

» now

Sunday Mar 16, 2014 #

8 AM

Paddling (Emmarentia) 1:01:55 [3] 10.0 km (6:12 / km)
shoes: K1 (CS Maxi)

Fair for first 6 laps, then lacked staying power to go under 1h.

6 PM

Mountain Biking (Olivedale) 46:11 [2] 17.37 km (22.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Easy ride out to Jukskei Park, Olivedale and back in the evening.

Av 22.5
Mx 64.8

Saturday Mar 15, 2014 #

7 AM

Mountain Biking (Cradle) 4:05:36 [3] 102.19 km (25.0 kph)
shoes: Specialized Epic FSR Mthn 2014

Out to Cradle loop and clockwise. Added in the Sterkfontein loop as well for extra distance, then from Muldersdrift out to 14th Avenue on Potgieter and back via Fairland, Randpark and Ferndale. Had a very good pace to start with and paid for it over the last 20k.

Av 24.9
Mx 66.0

Friday Mar 14, 2014 #

8 AM

Mountain Biking (Cradle) 2:07:28 [3] 50.04 km (23.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Out through Fourways Gardens, then towards the Cradle via Toadbury Hall. U-turn at The Cradle and back.

Av 23.5
Mx 60.0

5 PM

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

Thursday Mar 13, 2014 #

8 AM

Mountain Biking (Cradle) 2:22:27 [3] 59.62 km (25.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Out on the Cradle loop, clockwise for a change. Good tail wind until Blaauwbankspruit T-junction, but not too bad on the way back.

Encountered one moerse warthog on the side of the road on the return leg.

Av 25.1
Mx 69.0

Wednesday Mar 12, 2014 #

1 PM

Stretching 20:00 [3]

Tuesday Mar 11, 2014 #

Note

Physio - have been told no running possible for a further 2 - 4 weeks.

C • great. Keep cycling and pad... 1

Monday Mar 10, 2014 #

7 AM

Road Running (Tezula) 8:30 [1] 1.5 km (5:40 / km)
shoes: Asics Gel Nimbus 2007

Two small laps of the Estate to test out the calf muscle. Still not healed :-(

4 PM

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

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