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Training Log: Rob1280

In the last 7 days:

activity # timemileskm+m
  Run4 5:01:29 31.73(9:30) 51.07(5:54)
  Cycle2 2:12:00 17.77 28.6
  Paddle2 1:14:55 8.7(8:37) 14.0(5:21)
  Total7 8:28:24 58.2 93.67
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Friday Jan 20 #

5 AM

Cycle 1:12:00 [3] 28.6 km (23.8 kph)
shoes: Scott Scale 910

Morning loop cut short for work reasons.

Thursday Jan 19 #

5 AM

Run 1:24:36 [3] 16.4 km (5:10 / km)
shoes: Asics DS trainer Orange

Solid run with Janneke and Retief
5 PM

Paddle 49:55 [3] 10.0 km (5:00 / km)

Feeling quite flat on the water tonight. 3rd bunch after getting dropped by front bunch

Wednesday Jan 18 #

5 AM

Run 34:30 [3] 7.0 km (4:56 / km)
shoes: Sense Pro - Blue

Easy emmarentia park run.
7 PM

Run 1:05:23 [3] 9.67 km (6:46 / km)
shoes: Asics DS trainer Orange

Metrogaine 1hr with Bron. Kept it clean and consistent. No mistakes. Possible a better route on the other side of the course for the 1hr, got some good points either way.

Tuesday Jan 17 #

5 AM

Cycle 1:00:00 [3]

Sunday Jan 15 #

6 AM

Run 1:57:00 [3] 18.0 km (6:30 / km)
shoes: Sense Mantra 2 - Green

Melville koppies east and west (first time Nic has ever been here!) alberts farm and Northcliff.

Paddle 25:00 [3] 4.0 km (6:15 / km)

Double with Nic. Not so comfortable.

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