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Training Log Archive: Rob1280

In the 7 days ending Mar 31:

activity # timemileskm+m
  Cycle2 6:01:54 82.55(13.7/h) 132.86(22.0/h) 2060
  Climbing 5 4:45:00 510
  Run5 4:22:22 31.16(8:25) 50.14(5:14) 1268
  Total12 15:09:16 113.71 183.0 3838

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Sunday Mar 31 #

5 AM

Cycle 4:38:18 [3] 99.67 km (21.5 kph) +1600m
ahr:127 max:176 shoes: Scott Scale 910

From home out to the cradle and back via bryanston and then spruit. only 10-15% dirt. With Matt, Alex & Marc.
1 PM

Climbing 45:00 [3] +60m

Easy one with Murray

16L,18L,21,21

Saturday Mar 30 #

6 AM

Run 2:30:56 [3] 27.35 km (5:31 / km) +608m 4:58 / km
ahr:163 max:186 shoes: New Balance Pace

Nice long run with some of the dabs comrades crew, basically rac tara route in reverse. Tim, Alistair, Robin, Helen, Chucky
10 AM

Climbing 1:20:00 [3] +210m

Auto belays.

18,19,22,18,19,21,20,19,19,18,18,20,(21a),21
3 PM

Cycle 1:23:36 [3] 33.18 km (23.8 kph) +459m
ahr:125 max:171 shoes: Scott Scale 910

Short cradle loop with Bron.

Friday Mar 29 #

3 PM

Climbing 50:00 [3] +75m

CR with Stijn.

17,(21),(23L),21,21L

Thursday Mar 28 #

5 PM

Run 20:00 [3] 3.5 km (5:43 / km)
shoes: Saucony Freedom Iso

Warm up / run to start from Melrose
6 PM

Run race 22:13 [3] 5.42 km (4:06 / km) +116m 3:42 / km
ahr:148 max:169 shoes: Saucony Freedom Iso

JP Morgan, had a blue number so got caught up a bit at the start, pushed a bit hard in first 2k’s so ran out of some gas towards the end, happy with the time otherwise!

Wednesday Mar 27 #

5 AM

Run 38:25 [3] 7.85 km (4:54 / km) +263m 4:11 / km
ahr:146 max:166 shoes: New Balance Pace

3x1km intervals, 3:52,3:45,4:25, a bit slower than last time into a strong breeze.
5 PM

Climbing 50:00 [3] +75m

CR with Stijn. Working the lead wall again. 17L,18L,(22L),21L,20L

The 22 was hard!!! I need some more commitment here

Tuesday Mar 26 #

5 PM

Run 30:48 [3] 6.02 km (5:07 / km) +282m 4:09 / km
ahr:143 max:170 shoes: New Balance Pace

8x200m hill repeats- delta

Monday Mar 25 #

6 PM

Climbing 1:00:00 [3] +90m

CR with Murray on the lead wall. 19L,(22),20L,22L,(22L),21L

The last 21 was sketchy at end of session! Green 22 on lead from the Gauteng cup pumped my adrenaline and it properly spiked my sugars

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