Training Log Archive: nmulder

In the 7 days ending Dec 23, 2018:

2:28

0:00

9 AM

Trail Running (Haenertsburg) 34:11 [3] 4.99 km (6:51 / km) +196m 5:44 / km
ahr:142 max:164 shoes: Salomon Sense Pro 4 Blue

From Stanford Lake Cottages South towards the southern forest border of the Ebenezer map and then west along it up the steep hill and then back.

6 PM

Trail Running (Haenertsburg) 30:06 [3] 4.75 km (6:20 / km) +114m 5:39 / km
ahr:133 max:161 shoes: Salomon Sense Pro 4 Blue

With Steph. From Stanford Lake Cottages along Ebenezer dam and back through the saddle.

7 AM

Mountain Biking (Northern Farms) 1:28:39 [3] 26.35 km (17.8 kph) +268m
ahr:109 max:151 shoes: Specialized Epic FSR Mthn 2014

Short ride at Northern Farms, mixing up a bit of Black and other tracks.

Av 17.8
Mx 41.6

1 PM

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

11 AM

Mountain Biking (Kyalami) 1:12:14 [3] 23.18 km (19.3 kph)
ahr:108 max:151 shoes: Specialized Epic FSR Mthn 2014

Kyalami back roads.

Av 19.2
Mx 52.0

6 PM

Road Running (Old Parks) 33:57 [3] 5.92 km (5:44 / km)
ahr:149 max:186 shoes: Asics DynaFlyte Grey/Lime

No time trial, so did first 4km and then 4 x hill repeats (100m) of Linze road. Jog back.