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Training Log Archive: nmulder

In the 7 days ending Feb 21, 2016:

activity	#	time	miles		km		+m
Mountain Biking	2	3:19:43	34.0	(10.2/h)	54.72	(16.4/h)
Gym	2	2:00:00
Trail Running	2	1:07:45	7.52	(9:01)	12.1	(5:36)
Orienteering	1	30:00	2.17	(13:48)	3.5	(8:34)
Road Running	1	23:45	3.11	(7:39)	5.0	(4:45)	67
Total	7	7:21:13	46.8		75.32		67

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Sunday Feb 21, 2016 #

7 AM

Mountain Biking (Heia Safari) 2:14:35 [3] 32.89 km (14.7 kph)
shoes: Specialized Epic FSR Mthn 2014

With Nathan out at Heia Safari. First the blue route, then red, with a detour into Aloe Ridge on game trails and the main entrance track.

Av 14.6
Mx 34.6

Trail Running (Heia Safari) 43:10 [3] 7.1 km (6:05 / km)
shoes: Salomon Sense Mantra 3 grey/or

With Nathan, out on the yellow route, then the perimeter tracks before coming back on the single track slalom back down the hill.

Saturday Feb 20, 2016 #

8 AM

Trail Running (Rietvlei Zoo Farm) 24:35 [3] 5.0 km (4:55 / km)
shoes: Salomon Sense Mantra 3 grey/or

Sore from this weeks Bio.

9 AM

Orienteering (Rietvlei Zoo Farm) 30:00 [1] 3.5 km (8:34 / km)
shoes: Inov-8 X-Talon 212 Orange

Club training - intervals, shadowing some of the guys.

Friday Feb 19, 2016 #

12 PM

Mountain Biking (Chartwell) 1:05:08 [3] 21.83 km (20.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Short ride in the midday sun around Chartwell.

Av 20.1
Mx 62.1

Thursday Feb 18, 2016 #

3 PM

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

6 PM

Road Running (Old Parks) 23:45 [3] 5.0 km (4:45 / km) +67m 4:27 / km
shoes: Asics Gel Nimbus 2007

Tuesday Feb 16, 2016 #

3 PM

Gym 1:00:00 [3]

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