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Training Log Archive: nmulder

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Mountain Biking2 4:23:56 52.06(11.8/h) 83.79(19.0/h) 1259
  Road Running2 1:03:49 8.08(7:54) 13.0(4:55) 304
  Gym1 1:00:00
  Orienteering1 48:48 4.6(10:36) 7.41(6:35) 59
  Trail Running1 22:59 3.11(7:24) 5.0(4:36) 188
  Total7 7:39:32 67.85 109.2 1810

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

7 AM

Mountain Biking (Braamfontein Spruit) 2:48:16 [3] 51.8 km (18.5 kph) +825m
ahr:118 max:166 shoes: Specialized Epic FSR Mthn 2014

Long ride up the Spruit through Delta and Alberts. Then lap of Northcliff hill before dropping back to Emmies. Wheel dug into some soft stuff near Marks Park when I touched my brakes and resulted in good crash. Gear lever / cable damage, so I phoned for a pickup.

Av 18.4
Mx 56.5

Saturday Sep 29, 2018 #

8 AM

Trail Running (Edenvale) 22:59 [5] 5.0 km (4:36 / km) +188m 3:52 / km
ahr:178 max:185 shoes: Salomon Sense Pro 3 Blue

Double lapped up and down the hill next to the highway under the power lines. 3:42 first km down the hill. Was in the lead group of 3, but they dropped me on the 2nd uphill.

70/52

Friday Sep 28, 2018 #

7 AM

Mountain Biking (Chartwell) 1:35:40 [3] 31.99 km (20.1 kph) +434m
ahr:114 max:144 shoes: Specialized Epic FSR Mthn 2014

Easy riding around the dirt roads of Chartwell N and S.

Av 21.0

Thursday Sep 27, 2018 #

6 PM

Road Running (Randburg) 23:09 [4] 5.0 km (4:38 / km) +36m 4:28 / km
ahr:159 shoes: Asics DynaFlyte Grey/Lime

Still feeling awful, so only did the 5k and rather tried to increase the pace. Felt better towards the end and did some strides to cool down.

Wednesday Sep 26, 2018 #

1 PM

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

6 PM

Road Running (Saints) 40:40 [3] 8.0 km (5:05 / km) +268m 4:21 / km
ahr:166 max:185 shoes: Asics DynaFlyte Grey/Lime

Felt awful and the HR agrees. First time I haven't gone under 40 min.

Monday Sep 24, 2018 #

6 AM

Orienteering (Turfloop NR) 48:48 [3] 7.41 km (6:35 / km) +59m 6:20 / km
ahr:133 max:163 shoes: Salomon Fellraiser yellow / bl

Ran almost all the control to check their placement for SA Champs Middle. Stunning to finally run through this area, a great Nav challenge and beautiful in the early morning when still cool. No problems.

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