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Training Log Archive: Rob1280

In the 7 days ending Mar 24:

activity # timemileskm+m
  Cycle2 7:16:18 103.76(14.3/h) 166.99(23.0/h) 1012
  Climbing 3 3:30:00 490
  Run4 3:22:09 25.15(8:02) 40.48(5:00) 832
  Paddle1 48:08 6.25(7:42) 10.06(4:47)
  Total10 14:56:35 135.17 217.53 2334

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MoTuWeThFrSaSu

Sunday Mar 24 #

6 AM

Run 1:25:30 [3] 17.35 km (4:56 / km) +399m 4:25 / km
ahr:154 max:184 shoes: New Balance Pace

From the dam through Greenside, Parkhurst up towards Oxford rd and then home past parktown north, feeling tired by the end. With Alistair.
3 PM

Climbing 1:30:00 [3] +285m

Solo at CR. Another endurance session.

18,19,18,19,22,21,20,19,20, (21a),18,20,18,20,18,20x4 (speed route)

Saturday Mar 23 #

7 AM

Cycle 6:00:27 [3] 138.35 km (23.0 kph) +562m
ahr:138 max:168 shoes: Scott Scale 910

Long flat ride along the harties canals, one on the way out and another part of the way back, interesting sections past all the commercial farming but the wind and corrugated section made this slow towards the end. Good time on the bike!

Friday Mar 22 #

6 AM

Cycle 1:15:51 [3] 28.64 km (22.7 kph) +451m
ahr:120 max:148 shoes: Scott Scale 910

Quiet cradle loop with Bron.
1 PM

Climbing 1:00:00 [3] +100m

Bouldering at CR. 11x6A,9x6A+ all onsight except 1 or 2, then 2 failed 6B attempts.

Thursday Mar 21 #

6 AM

Run 49:26 [3] 10.84 km (4:34 / km) +210m 4:10 / km
ahr:156 max:174 shoes: Saucony Freedom Iso

3x1.6k intervals, nice leg stretch!
5 PM

Paddle 48:08 [3] 10.06 km (4:47 / km)

Public holiday tt’s are for PB’s, nice bunch and nice flat conditions! Felt good

Wednesday Mar 20 #

6 AM

Run 39:11 [3] 6.55 km (5:59 / km) +101m 5:33 / km
ahr:160 max:190 shoes: Saucony Freedom Iso

Easy run with my Dad, was planning something harder but sugars were lowish, not sure about the heart rate there.

Tuesday Mar 19 #

5 AM

Run 28:02 [3] 5.74 km (4:53 / km) +123m 4:25 / km
ahr:151 max:174 shoes: Saucony Freedom Iso

Easy run.

Monday Mar 18 #

6 PM

Climbing 1:00:00 [3] +105m

CR with Murray

18L,(22),19,20L,18 Stijn’s with not crack to make it interesting,21,(23Lx),(22L)

Last two were comp routes, very cool, yellow and blue in left wing, had a nice long fall on the ground with all the slack busy clipping! My grade estimates...

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