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Training Log Archive: nmulder

In the 7 days ending Aug 18, 2019:

activity	#	time	miles		km		+m
Mountain Biking	2	4:41:56	74.83	(15.9/h)	120.43	(25.6/h)	1527
Trail Running	3	3:23:07	14.99	(13:33)	24.12	(8:25)	592
SUP	1	1:00:30	2.58	(23:28)	4.15	(14:35)
Gym	1	1:00:00
Road Running	2	47:32	6.21	(7:39)	10.0	(4:45)	124
Total	9	10:53:05	98.61		158.7		2243

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Sunday Aug 18, 2019 #

7 AM

Trail Running (Zingela Safaris) 1:57:13 [2] 11.76 km (9:58 / km) +330m 8:44 / km
ahr:109 max:150 shoes: Salomon Sense Pro 5 Blue

Easy run testing a loop for the Cyanosis Tugela race. From camp, out around the back of Hippo, then crossed the river, contour path past the big waterfall, back down to the river, Cleaver Rock and back down river track to camp.

Saturday Aug 17, 2019 #

7 AM

Trail Running (Zingela Safaris) 52:30 [2] 7.0 km (7:30 / km) +138m 6:50 / km
ahr:122 shoes: Salomon Sense Pro 5 Blue

Ran a few trails at Zingela. MacDonalds, View Point, to Waterfall, u-turn back down the river bed to camp. Brilliant Safari Orienteering map in the valley.

Friday Aug 16, 2019 #

7 AM

Trail Running (Cradle Moon) 33:24 [3] 5.36 km (6:14 / km) +124m 5:35 / km
ahr:136 max:153 shoes: Salomon Sense Pro 5 Blue

Parts of the red loop at Cradle Moon.

8 AM

SUP (Cradle Moon) 1:00:30 [3] 4.15 km (14:35 / km)
ahr:99 max:113 shoes: Red 9'8" Ride SUP

1.5 laps of the dam edge, turning at the big tree in the water.

Thursday Aug 15, 2019 #

8 AM

Mountain Biking (Cradle) 2:19:18 [4] 60.16 km (25.9 kph) +771m
ahr:130 max:164 shoes: Specialized Epic FSR Mthn 2014

Lanseria / Elandsdrift

Av 25.9
Mx 64.8

6 PM

Road Running (Randburg) 23:11 [4] 5.0 km (4:38 / km) +43m 4:27 / km
ahr:166 shoes: Asics DynaFlyte Grey/Lime

Wednesday Aug 14, 2019 #

1 PM

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

6 PM

Road Running (Saints) 24:21 [3] 5.0 km (4:52 / km) +81m 4:30 / km
ahr:160 max:176 shoes: Asics DynaFlyte Grey/Lime

Tuesday Aug 13, 2019 #

8 AM

Mountain Biking (Cradle ) 2:22:38 [4] 60.27 km (25.4 kph) +756m
ahr:124 max:158 shoes: Specialized Epic FSR Mthn 2014

Lanseria / Elandsdrift.

Av 25.3
Mx 67.9

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