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Training Log Archive: nmulder

In the 7 days ending Jun 7, 2020:

	activity	#	time	miles		km		+m
	Mountain Biking	4	8:10:16	116.13	(14.2/h)	186.9	(22.9/h)	2377
	Gym	1	1:00:00
	Road Running	1	42:41	4.68	(9:07)	7.53	(5:40)	119
	Trail Running	1	30:20	3.46	(8:46)	5.57	(5:27)	53
	Total	7	10:23:17	124.27		200.0		2549
averages - weight:83.8kg

2:54

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Sunday Jun 7, 2020 #

4 PM

Trail Running (Helderfontein) 30:20 [3] 5.57 km (5:27 / km) +53m 5:12 / km
ahr:148 max:162 shoes: Salomon Sense Pro 6 Blue

Trail loops around the Helderfontein dams.

Saturday Jun 6, 2020 #

8 AM

Mountain Biking (Cradle) 2:54:51 [4] 77.97 km (26.8 kph) +899m
ahr:134 max:165 weight:83.8kg shoes: Specialized Epic FSR Mthn 2014

Cradle ride anti-clockwise, out via Lanseria, out and back to Sterkfontein, then continued the loop, back via Elandsdrift. Pretty exhausted at the end.

Av 26.7
Mx 65.5

Friday Jun 5, 2020 #

1 PM

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

Thursday Jun 4, 2020 #

1 PM

Mountain Biking (Chartwell) 1:13:50 [3] 23.79 km (19.3 kph) +318m
ahr:120 max:150 shoes: Specialized Epic FSR Mthn 2014

Chartwell area.

Av 19.3
Mx 60.7

Wednesday Jun 3, 2020 #

10 AM

Mountain Biking (Helderfontein) 1:06:37 [2] 22.4 km (20.2 kph) +307m
ahr:116 max:143 shoes: Specialized Epic FSR Mthn 2014

Various easy loops around Helderfontein dams. Late start, so nice dry, warm and sunny.

Av 20.2
Mx 55.0

Tuesday Jun 2, 2020 #

5 PM

Road Running hills (Fourways Gardens) 42:41 [3] 7.53 km (5:40 / km) +119m 5:15 / km
ahr:147 max:175 shoes: Asics DynaFlyte Grey/Lime

Warm up to Frederick Rd and then 3 sets of 400m hill sprints. Warm down back home.

1:57 - equal PB
2:02
2:04

Monday Jun 1, 2020 #

7 AM

Mountain Biking (Cradle) 2:54:58 [3] 62.74 km (21.5 kph) +853m
ahr:123 max:154 shoes: Specialized Epic FSR Mthn 2014

Cradle loop on the MTB track. Out and back via Elandsdrift. First ride at Level 3 lockdown. A handful of other cyclists out there.

Av 21.5
Mx 68.3

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