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Training Log: Rob1280

In the last 7 days:

activity # timemileskm+m
  Run6 3:47:36 28.26(8:03) 45.48(5:00) 1043
  Paddle4 3:46:57 30.88(7:21) 49.69(4:34)
  Gym2 1:40:00
  Swim1 23:26 0.62(37:43) 1.0(23:26)
  Total12 9:37:59 59.76 96.17 1043
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Wednesday Jul 24 #

5 AM

Run 1:11:02 [3] 13.85 km (5:08 / km) +427m 4:27 / km
ahr:148 max:159 shoes: Hoka Mach 5

Nice and easy start but felt hard by the end, hope I'm not getting sick. Good numbers this morning. 6.

Tuesday Jul 23 #

5 AM

Run 49:16 [3] 11.09 km (4:27 / km) +351m 3:50 / km
ahr:143 max:178 shoes: Hoka Mach 5

wu plus a hard Yield tt in 19:10, was hoping for sub 19 but just wasn't fast enough today, not feeling too fast at the moment.
5 PM

Paddle 49:22 [3] 9.98 km (4:57 / km)
ahr:134 max:155

Late start but ended being way better than expected.

Monday Jul 22 #

5 AM

Gym 40:00 [3]

6 AM

Run 10:48 [3] 2.42 km (4:28 / km) +50m 4:03 / km
ahr:143 max:153 shoes: Kinvara 14 Red

Around the block.
6 PM

Swim 23:26 [3] 1.0 km (23:26 / km)
ahr:129 max:160

Been wanting to go back for a swim for a while. Short and sharp. 100m rest repeat.

Sunday Jul 21 #

6 AM

Run 35:42 [3] 6.66 km (5:22 / km) +113m 4:57 / km
ahr:141 max:151 shoes: Kinvara 14 Red

Easy Emmies run with Jess.
7 AM

Paddle 47:15 [3] 10.05 km (4:42 / km)
ahr:148 max:167

Sunday tt k2 with Jess, not our best effort, not sitting well in the boat at all.

Saturday Jul 20 #

8 AM

Paddle 1:26:45 [3] 19.57 km (4:26 / km)
ahr:139 max:167

ERK race with Luke, lekker paddle in great conditions. Finished 2nd.

Friday Jul 19 #

5 AM

Gym 1:00:00 [3]

Day 1 set, ball work and weights, box jumps and sled push.

Run 12:07 [3] 2.46 km (4:56 / km) +102m 4:05 / km
ahr:153 max:172 shoes: Hoka Mach 5

Leg stretch post gym

Thursday Jul 18 #

5 AM

Run 31:41 [3] 6.01 km (5:17 / km)
ahr:135 max:159 shoes: Hoka Mach 5

Track, with a bigger and faster squad today. 6x800, I managed to be fairly consistent at 2:56-2:59 for all.

Run 17:00 [3] 3.0 km (5:40 / km)
shoes: Hoka Mach 5

wu/wd
5 PM

Paddle 43:35 [3] 10.09 km (4:19 / km)
ahr:105 max:162

K2 with MJ, a lot better than last night but still not 100% in the nelo.

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