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Training Log Archive: nmulder

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Mountain Biking1 2:20:07 38.07(16.3/h) 61.27(26.2/h)
  Trail Running2 1:24:49 10.19(8:19) 16.4(5:10)
  Track / Speed Work1 4:36 0.75(6:10) 1.2(3:50)
  Total3 3:49:32 49.01(4:41) 78.87(2:55)

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

Note

Missed the O' at Unisa - Soweto due to cold / flu.

Thursday Sep 4, 2014 #

8 AM

Mountain Biking (Cradle) 2:20:07 [3] 61.27 km (26.2 kph)
shoes: Specialized Epic FSR Mthn 2014

Out to the Cradle, clockwise loop, coming back via Elandsdrift.

New Sighting: Bison!

Av 26.2 Mx 62.6
C • Bison 2

Wednesday Sep 3, 2014 #

8 PM

Trail Running race (Bryanston GC) 34:49 [4] 8.0 km (4:21 / km)
shoes: Salomon 3D S-Lab Red #4

Kinetic Night Trail race at Bryanston Golf Course.

Spongy course with thick grass layer and a few undulations. Went through half way at about 16:55ish, within sight of Piers and Philip, but lost a bit on the 2nd half as the course here is slightly harder. Finished 70s faster than my last race here 2.5 years ago, so should be happy with that. Finish position might be approx. 12th.

Trail Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Salomon 3D S-Lab Red #4

Monday Sep 1, 2014 #

5 PM

Track / Speed Work intervals 4:36 [5] 1.2 km (3:50 / km)
shoes: Salomon Sense Mantra 2 grey/or

A shortened training session as I was running out of time. Struggled to find a flat section of dirt road in the Broadacres area for some sprint intervals. Was hoping for 1km length, but in the end only did 2 x 600m at 2:18, 2:18 with 3 min rest. Will keep looking.

20 min warm up jog and 10 min cool down.
C • 600M 2

Trail Running warm up/down (Broadacres) 30:00 [3] 5.4 km (5:33 / km)
shoes: Salomon Sense Mantra 2 grey/or

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