Training Log Archive: nmulder

In the 7 days ending Nov 4, 2018:

1:34

0:00

Note

Flew to Reunion for AR World Champs

8 AM

Trail Running (Spruit ) 36:58 [3] 6.93 km (5:20 / km) +51m 5:09 / km
ahr:145 max:166 shoes: Salomon Sense Pro 3 Blue

Ran with Mac and Marika from Mac’s B&B up the Spruit past Riverclub to Sandton field and study, loop of the park and then back down.

8 AM

Trail Running (Wits Campus) 22:17 [5] 5.0 km (4:27 / km)
ahr:166 max:190 shoes: Asics DynaFlyte Grey/Lime

Wits Parkrun. Hilly course on West Campus and Sturrock Park, spent most of it running 10m behind Paul W, until he floored it in the last km.

74/56

9 AM

Road Running (Craigavon ) 30:02 [3] 5.62 km (5:21 / km)
ahr:147 max:167 shoes: Asics DynaFlyte Grey/Lime

Craigavon loop.

7 AM

Mountain Biking (Lanseria) 1:03:43 [4] 26.89 km (25.3 kph) +349m
ahr:118 max:148 shoes: Specialized Epic FSR Mthn 2014

Out to Molnjir hill and back.

Av 25.3
Mx 63.9

6 PM

Road Running (Randburg) 24:22 [3] 5.0 km (4:52 / km) +36m 4:42 / km
ahr:145 shoes: Asics DynaFlyte Grey/Lime

Road Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics DynaFlyte Grey/Lime

1 PM

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

6 PM

Road Running (Saints) 23:15 [5] 5.0 km (4:39 / km) +82m 4:18 / km
ahr:170 shoes: Asics DynaFlyte Grey/Lime

Ran with Chris Fuller, so tough one.

Road Running warm up/down 4:00 [3] 0.6 km (6:40 / km)
shoes: Asics DynaFlyte Grey/Lime

5 PM

Paddling (Emmarentia ) 32:30 [3] 5.0 km (6:30 / km)
ahr:131 max:175 shoes: K1 (CS Maxi)

5 laps. First training where the ribs / diaphragm haven’t hurt.