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Training Log Archive: nmulder

In the 7 days ending Apr 13, 2014:

activity

time

miles

Mountain Biking

6:53:30

85.48

(12.4/h)

137.57

(20.0/h)

Hiking

5:45:00

16.78

(20:34)

27.0

(12:47)

Gym

2:30:00

Adventure Racing

1:35:58

13.03

(7:22)

20.97

(4:35)

Paddling

48:00

4.97

(9:39)

8.0

(6:00)

Road Running

40:05

4.41

(9:05)

7.1

(5:39)

Total

18:12:33

124.67

200.64

5:45

0:00

» now

Sunday Apr 13, 2014 #

8 AM

Adventure Racing race (Kinetic Sprint) 5:00 [5] 1.0 km (5:00 / km)
shoes: Salomon 3D S-Lab Red #4

Kinetic Sprint Race with Nathan at Heia Safari.

Started off with quick 1km sprint around the lodge with 7 CPs to spread the field. Got back in about 3rd. Had a quick transition onto bikes, leaving in 4th.

Adventure Racing (MTB) 47:13 [3] 13.97 km (3:23 / km)
shoes: Specialized Epic FSR Mthn 2014

Beautiful riding around Heia Safari on all the MTBing trails. Lots of opportunity to cut across paths and ride x-country through grassland to shorten distances. Made a couple of small nav errors and had to remind Nathan at one stage which team he was racing with. Tough race against Ps Aramex team, but they made 1 more error than we did, giving us a 3 min lead.

Av 17.7 Mx 45.3

Adventure Racing race (Trail Run / Paddle) 43:45 [5] 6.0 km (7:18 / km)
shoes: Salomon 3D S-Lab Red #4

A 5ish km run with 7 CPs. Aramex kept closing the gap on us slowly around the loop, but we hit the paddle with about 90s lead. They pushed hard to bring it down to 60s at the CP in the lake (in the middle of water hyacinth) but we held it steady after that to the finish.

Nice race, beautiful venue for paddling, running and biking. Will be back.

Sightings: Impala, Springbuck, Blesbok, Giraffe, Wildebeest, Zebra.

Saturday Apr 12, 2014 #

8 AM

Hiking (Suikerbosrand) 5:45:00 [3] 27.0 km (12:47 / km)
shoes: Salomon 3D Pro Black/Red #16

With Mac, Nathan and Hilary. Out along the eastern hiking trail. Recently mowed for the first part, but the trail has totally dissapeared on the return leg towards Lone Tree hill. We climbed to the top of the hill and came back along the road and track back to the parking.

Sihtings: Eland, Hartebeest, Blesbok.

Friday Apr 11, 2014 #

9 AM

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

12 PM

Mountain Biking (Van Gaalens) 3:48:23 [3] 58.6 km (15.4 kph)
shoes: Specialized Epic FSR Mthn 2014

With Mac from the Cheesery.

Out past the horsey place, then zig-zag up the flooded footpath, then railway track, back to concrete track and over Tannie Miems, Dagga Pad. Skipped Pompuhuis, but continued down Railway to Devin's Doors. To the river, then past Vulture restuarant, Nguni, Oom Piets, back to the River, Greek Church and back along the technical river track.

Sightings: Impala, Monkeys, Emu, Leguaan.

Av 15.3 Mx 52.1

Thursday Apr 10, 2014 #

8 AM

Road Running (Fourways Gardens) 40:05 [3] 7.1 km (5:39 / km)
shoes: Asics Gel Nimbus 2007

Macbeth Rd, Witkoppen Spruit and Fourway Gardens loop.

6 PM

Paddling warm up/down (Emmarentia) 20:00 [3] 3.0 km (6:40 / km)
shoes: K1 (CS Maxi)

Paddling (Emmarentia) 28:00 [5] 5.0 km (5:36 / km)
shoes: K1 (CS Maxi)

Dabs TT, but pulled off after 5 laps.

Wednesday Apr 9, 2014 #

6 AM

Mountain Biking (Cradle) 3:05:07 [3] 78.97 km (25.6 kph)
shoes: Specialized Epic FSR Mthn 2014

With Mac out to the Cradle road via Lanseria. Then out to Makiti, u-turn and back via Elandsdrift road.

Av 25.6
Mx 57.0

Tuesday Apr 8, 2014 #

8 AM

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

10 AM

Gym (Physio) 30:00 [3]

Monday Apr 7, 2014 #

Note
(rest day)

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