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Training Log Archive: Rob1280

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run4 3:48:09 25.9(8:48) 41.69(5:28) 929
  Dusi1 2:47:53 20.17(8:19) 32.47(5:10) 358
  Paddle4 2:29:33 19.72(7:35) 31.74(4:43)
  Climbing 2 2:00:00
  Orienteering1 32:33 3.1(10:31) 4.98(6:32) 81
  Total12 11:38:08 68.9 110.88 1368

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MoTuWeThFrSaSu

Sunday Jan 28 #

6 AM

Run 1:08:59 [3] 11.23 km (6:08 / km) +418m 5:11 / km
ahr:159 max:177 shoes: Saucony peregrine 7

Some nice Melville koppies technical trail with Alistair.
7 AM

Paddle 25:00 [3] 5.0 km (5:00 / km)

Warm up paddle.
8 AM

Paddle 45:04 [3] 10.33 km (4:22 / km)
ahr:161 max:172

Hard k2 tt after the run with a fast bunch.
9 AM

Orienteering 32:33 [3] 4.98 km (6:32 / km) +81m 6:03 / km
ahr:147 max:169 shoes: New Balance Pace

Messed up 4, not mapped so nicely, slow at 8/9, otherwise running quite slow.

Saturday Jan 27 #

7 AM

Dusi 2:47:53 [3] 32.47 km (5:10 / km) +358m 4:54 / km
ahr:118 max:166

Solid session. ~9km running with boat. With Alistair, mostly on our own.
11 AM

Climbing 1:00:00 [3]

Cityrock with Stijn. 17L,(21Lx),(19L),21*,(22),(21L). Not in ideal condition for climbing after the paddle but enjoyed it.

Thursday Jan 25 #

5 PM

Paddle 45:40 [3] 10.32 km (4:25 / km)
ahr:164 max:181

tt with Alistair. Loads of k2’s on the water, competitive paddle, ended 4th, 2nd on 2nd bunch, good speed at start and finished, felt strong.

Wednesday Jan 24 #

6 PM

Run 1:33:39 [3] 17.8 km (5:16 / km) +383m 4:45 / km
ahr:160 max:186 shoes: New Balance Pace

Metrogaine with Alistair. Interesting evening out! Planned to get all the 80 pointers which we did, but didn't take a great route out going through parkview rather than around the Zoo, which meant we lost a few 50/60 pointers out and on the way back. ~960pts.

We also got stuck in a rather interesting alleyway trying to run a more direct route from 63 - 84 which cost us a fair bit of time. Needless to say we found a rather large weed plantation (or at least it smelt like that) in between two gates that a security guard was trying to lock up.

Tuesday Jan 23 #

5 AM

Run 20:31 [3] 4.15 km (4:57 / km) +40m 4:43 / km
ahr:145 max:165 shoes: Saucony peregrine 7

Easy dog run.
5 PM

Paddle 33:49 [3] 6.09 km (5:33 / km)
ahr:152 max:178

Monday Jan 22 #

5 AM

Run 45:00 [3] 8.5 km (5:18 / km) +88m 5:02 / km
ahr:163 max:178 shoes: New Balance Pace

Park run with Ali, MJ & the hounds, comfortable pace. Need to put in some good running over next 2 weeks. Dusi coming soon and it will be low, so more running than normal i think!
5 PM

Climbing 1:00:00 [3]

Cityrock. No significant successes this evening. Got properly pumped out on a 21L and had to use the gym shoes causing plenty frustration. 18,(21Lx),(22),(20x),(20)

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