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Training Log Archive: Rob1280

In the 7 days ending Aug 20:

activity # timemileskm+m
  Run6 7:32:59 45.96(9:51) 73.96(6:07) 2115
  Climbing 2 1:30:00
  Paddle1 30:19 3.06(9:54) 4.93(6:09)
  Gym2 23:07
  Total11 9:56:25 49.02 78.89 2115

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MoTuWeThFrSaSu

Sunday Aug 20 #

7 AM

Run 2:08:19 [3] 21.81 km (5:53 / km) +562m 5:13 / km
ahr:150 max:176 shoes: Sense Pro 2 Light blue

Melville koppies east and west, alberts farm, north cliff and home. Comfortable pace.

Saturday Aug 19 #

6 AM

Run 2:08:27 [3] 16.52 km (7:46 / km) +1082m 5:51 / km
ahr:137 max:174 shoes: Sense Pro 2 Light blue

Great run at klipriversberg with Warrick and Ross. Similar to last week. Felt stronger this time.

Friday Aug 18 #

2 PM

Climbing 30:00 [3]

City rock bouldering. 8x5C's and 6x6A's
3 PM

Run 27:32 [3] 4.4 km (6:15 / km)
ahr:150 max:161

Orbitrek in the gym on high resistance.

Thursday Aug 17 #

4 AM

Run 1:12:53 [3] 13.26 km (5:30 / km) +253m 5:01 / km
ahr:149 max:175 shoes: New Balance Pace

Parkhurst and westcliff with Janneke, comfortable pace.
5 PM

Paddle 30:19 [3] 4.93 km (6:09 / km)
ahr:96 max:140

Women's day tt with Bron. Nice chilled paddle.

Wednesday Aug 16 #

4 PM

Run 55:22 [3] 11.33 km (4:53 / km) +77m 4:43 / km
ahr:155 max:177 shoes: New Balance Pace

2km warm up and 2km warm down. Plus 3x1.6km intervals.

Tuesday Aug 15 #

5 AM

Run 40:26 [3] 6.64 km (6:05 / km) +141m 5:30 / km
ahr:153 max:184 shoes: New Balance Pace

2km warm up and 2km warm down. 12x100m hill sprints at the top of orange. 26/27sec.
5 PM

Gym 10:00 [3]
ahr:110 max:132

Monday Aug 14 #

6 PM

Gym 13:07 [3]
ahr:96 max:145

7 PM

Climbing 1:00:00 [3]

Third week of th climbing comp. better than last week but still missed a relatively easy B1.

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