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Training Log Archive: Rob1280

In the 7 days ending Jan 17, 2016:

activity	#	time	miles		km		+m
Paddle	4	4:12:07	25.14	(10:02)	40.47	(6:14)	194
Cycle	1	1:57:52	19.37	(9.9/h)	31.17	(15.9/h)	474
Run	3	1:49:46	13.28	(8:16)	21.37	(5:08)	323
Team sports	1	40:00	2.49	(16:06)	4.0	(10:00)
Swim	1	23:31	0.68	(34:24)	1.1	(21:23)
Total	9	9:03:16	60.96	(8:55)	98.1	(5:32)	992

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Sunday Jan 17, 2016 #

8 AM

Paddle 2:02:22 [3] 20.25 km (6:03 / km) +13m 6:01 / km

10 AM

Note
(injured)

Had an eventful start to the highveld croc dusi race this morning. 2km run to start, out the blocks fast, only lasted about 5m and I tripped on a rock, luckily landing square my drinking system positioned on my chest. It cushioned my blow but winded me badly in the process, lots of fun for the spectators, but as I had collected my breath d guy drove onto the nose of my boat, just cracking the top deck before stopping. Eventually got going again with fingers on right hand and toes on foot in a bit of pain. Finished the race with same foot and hand very painful. I think they are both sprained:( good race otherwise with a decent water level.

Saturday Jan 16, 2016 #

7 AM

Paddle 16:35 [3] 2.38 km (6:57 / km) +13m 6:46 / km

5 x 2000's, stopped watch and didn't start it again for 1 of them. times ranged from 9:30 to 9:55, with waves to ride.

Paddle 52:38 [3] 8.31 km (6:20 / km) +78m 6:03 / km

6 PM

Run 39:25 [3] 7.1 km (5:33 / km) +130m 5:05 / km
shoes: Asics DS trainer Orange

Run with Frank the dog from Michelle's place. Enjoyed the route, frank got tired towards the end, so had to chill.

Thursday Jan 14, 2016 #

5 PM

Paddle 32:57 [3] 4.24 km (7:46 / km) +38m 7:26 / km

Paddled with Rob Bolton, he asked me to race the highveld croc race with him this weekend, spent most of the time trying to get our seating arrangements sorted out, not so comfortable.

Wednesday Jan 13, 2016 #

5 AM

Run 44:12 [3] 8.93 km (4:57 / km) +134m 4:36 / km
ahr:164 max:180 shoes: Asics DS trainer Orange

Craighall loop with Ryan, good tempo, legs not feeling too bad after hockey.

4 PM

Cycle 13:27 [3] 3.2 km (14.3 kph) +71m
shoes: Scott Scale 910

Ride to Michelle's office.

Cycle 1:44:25 [3] 27.97 km (16.1 kph) +403m
shoes: Scott Scale 910

Ride with Michelle, Et & Wayne. Westcliff, melville, emmarentia, spruit down to jan smuts, loop of delta and home.

C • Run 5

Tuesday Jan 12, 2016 #

4 PM

Run 26:09 [3] 5.34 km (4:54 / km) +60m 4:38 / km
shoes: Asics DS trainer Orange

Marks park, emmarentia loop... Felt a bit slow.

6 PM

Team sports 40:00 [3] 4.0 km (10:00 / km)

Mixed league with Mihelle and co. Good fun. Lost 6-5.

Monday Jan 11, 2016 #

5 PM

Swim 23:31 [3] 1.1 km (21:23 / km)

Been planning a swim swim for a while. That took me a while to get around the dam, but at least it was starting to get easy towards the end. Garmin reading were very erratic, distance has been adjust here.

Paddle 27:35 [3] 5.28 km (5:14 / km) +51m 4:59 / km

Novice tt with Michelle in a mirage club boat, pulled 2 laps and started getting into a good rhythm.

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