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Training Log Archive: nmulder

In the 7 days ending Mar 18, 2018:

activity	#	time	miles		km		+m
Mountain Biking	2	4:47:40	56.17	(11.7/h)	90.4	(18.9/h)	1357
Trail Running	2	2:36:53	15.53	(10:06)	25.0	(6:17)	739
Road Running	2	1:00:39	7.23	(8:24)	11.63	(5:13)
Gym	1	1:00:00
Orienteering	1	23:00	1.86	(12:20)	3.0	(7:40)
Total	8	9:48:12	80.8		130.03		2096

3:43

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Sunday Mar 18, 2018 #

7 AM

Trail Running race (Tornado Trail) 2:15:16 [4] 20.0 km (6:46 / km) +739m 5:43 / km
ahr:150 max:175 shoes: Salomon Sense Pro 2 Blue

Trail race organized by Shane at Nt'shonalanga near Gerardsville. Small turnout as there were 4 other trail runs in the province on the day. Very tough and technical route, even slower than Hedianga, with a few lawnmower track and some firebreak running. Dolomite terrain. Pushed it for the first 13k when chasing a guy, but had to back off as the second set of technical tracks started. Lovely venue.

Saturday Mar 17, 2018 #

8 AM

Trail Running (Atholl) 21:37 [5] 5.0 km (4:19 / km)
ahr:168 shoes: Salomon Sense Pro 2 Blue

As expected, not the most interesting parkrun, lots of loops in a small, scraggly park. Wet night and it started raining again during the run. Racing in a bunch most of the way for 2nd, got 5th but still happy with the time.

56/43

Friday Mar 16, 2018 #

6 PM

Road Running (Tezula) 21:53 [2] 3.63 km (6:02 / km)
ahr:112 max:126 shoes: Asics DynaFlyte Grey/Lime

5 laps of the estate

Thursday Mar 15, 2018 #

6 AM

Mountain Biking (Lonehill ) 1:04:07 [2] 20.06 km (18.8 kph) +355m
ahr:99 max:137 shoes: Specialized Epic FSR Mthn 2014

Short ride in Lonehill area. Legs very tired after bio session yesterday.

Av 18.8
Mx 53.4

Wednesday Mar 14, 2018 #

1 PM

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

6 PM

Road Running (Saints) 38:46 [3] 8.0 km (4:51 / km)
ahr:155 max:178 shoes: Asics DynaFlyte Grey/Lime

Good pace for the first half but eased off on the 2nd. 4km at 17:17.

Tuesday Mar 13, 2018 #

6 AM

Mountain Biking (Cradle) 3:43:33 [3] 70.34 km (18.9 kph) +1002m
ahr:106 shoes: Specialized Epic FSR Mthn 2014

Chartwell, GOG, Nooitgedacht, the new cradle MTB loop and then back via Elandsdrift, Chartwell.

Av 18.8
Mx 58.6

Monday Mar 12, 2018 #

1 PM

Orienteering (Joburg Zoo) 23:00 [2] 3.0 km (7:40 / km)
ahr:117 shoes: Salomon Sense Pro 2 Blue

Test run of all the controls before the schools league final.

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