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Training Log Archive: Rob1280

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Run4 6:02:45 36.16(10:02) 58.2(6:14) 151
  Paddle4 3:58:33 28.58(8:21) 46.0(5:11)
  Gym2 40:00
  Total9 10:41:18 64.75 104.2 151

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

8 AM

Paddle 20:00 [3] 3.0 km (6:40 / km)

Warm up

Paddle 50:20 [3] 10.0 km (5:02 / km)

Easy tt with Corel

Saturday Oct 1, 2016 #

7 AM

Run 3:15:00 [3] 27.5 km (7:05 / km)
shoes: Sense Pro - Blue

Solid run with Stijn at kingskloof! Stijn did an extra 3km loop at the top, felt good most of the way after my calves settled down. The running intervention is starting to work.

Friday Sep 30, 2016 #

6 PM

Paddle (ERK Night race ) 1:10:56 [3] 15.0 km (4:44 / km)

5 laps + 3 short portages. In contact with front bunch most of the way. I didn't push it too much. 5th.

Thursday Sep 29, 2016 #

5 AM

Run 1:04:35 [3] 12.1 km (5:20 / km) +151m 5:01 / km
ahr:147 max:166 shoes: Asics DS trainer Orange

From emmarentia down to delta, with one loop, with Stijn. Comfortable pace again. Biggest running week in a while!
5 PM

Paddle 47:17 [3] 10.0 km (4:44 / km)

Awesome tt, really unexpected after climbing on wednesday, my forearms were SORE. Competitive field. I had a good start on front bunch of 6 for 2.5 laps, pace increased and i came off. Waited for 2nd bunch, then we caught chris who had come off front bunch shortly after. We started working well together and then realised Alex and Ham had also fallen off the front, then we put in a few hard laps to catch them, making contact on lap 9.

The conditions were really rough, so very happy with the time... Sub 47 coming soon!

Wednesday Sep 28, 2016 #

5 AM

Run 1:25:00 [3] 15.1 km (5:38 / km)
shoes: Asics DS trainer Orange

Parkhurst and delta park with Janneke. Kept it very comfortable
7 PM

Gym (Climbing ) 30:00 [3]

At wonderwall. Haven't climbed for over 10 years! Murray took me along on his free pass. Was quite fun. Officially did 16,16,17,17 & 18

Tuesday Sep 27, 2016 #

6 AM

Paddle 50:00 [3] 8.0 km (6:15 / km)

Monday Sep 26, 2016 #

5 AM

Gym 10:00 [3]

Run 18:10 [3] 3.5 km (5:11 / km)
shoes: Asics DS trainer Orange

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