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Training Log Archive: Rob1280

In the 7 days ending Apr 14:

activity # timemileskm+m
  AR1 7:45:00 17.71(2.3/h) 28.5(3.7/h) 850
  Run4 3:56:14 25.29(9:20) 40.7(5:48) 1848
  Climbing 2 1:50:00 165
  Cycle1 1:12:15 17.46(14.5/h) 28.1(23.3/h) 482
  Paddle1 29:29 3.07(9:37) 4.94(5:58)
  Total9 15:12:58 63.53 102.24 3345

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Sunday Apr 14 #

8 AM

Run 1:29:51 [3] 10.5 km (8:33 / km) +934m 5:55 / km
ahr:152 max:177 shoes: Brooks Pure grit 6

Fred’s Rock Rally trail run, loads of technical trail and climbing, so slow going, but I just cruised most of the way. Very cool route

Saturday Apr 13 #

9 AM

AR 7:45:00 [3] 28.5 km (3.7 kph) +850m

Boven Rock Rally with Stijn. Awesome event! Such a cool combo of AR style racing/rogaine and climbing. We really had a great adventure, exploring all the waterval Boven crags. We had a few things go wrong at the start. I punctured on the long descent and had to stop and plug and the first repel into the 3 tiers crag had a very awkward stance and wasps to make the climb back up interesting. After that we made our way around the elandskranse crags with some spectacular routes and then an out and back to the waterfall crag and then raced back home. 9 climbs of 16-20 in grade, 12km of cycling and 16km of running a mix of off trail, technical trail and dirt road.

We finished 3rd behind two local teams of proper climbers, there were loads of rules and not sure the teams ahead applied them in the same way we did but it was an epic adventure either way! Stijn to comment with the routes and crags we climbed :)

Thursday Apr 11 #

4 AM

Run 1:01:56 [3] 12.11 km (5:07 / km) +472m 4:17 / km
ahr:151 max:175 shoes: New Balance Pace

Hills with Tim. 5x800m on Bantam (eish!)
3.55,3.39,3.50,3.50,3.57
5 PM

Paddle 29:29 [3] 4.94 km (5:58 / km)
ahr:82 max:93

Scarc fund raising novice tt with a new paddler Leanne, slow but fun racing with other crews

Wednesday Apr 10 #

4 AM

Cycle 1:12:15 [3] 28.1 km (23.3 kph) +482m
ahr:112 max:165 shoes: Scott Scale 910

Craighall group from traffic circle, joined Matt and Alex in the Sani2c training. Fun ride, but early!
8 PM

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

Solid session with Stijn. 19L,22L,23L,20L,20L,18L

Tuesday Apr 9 #

4 AM

Run 54:22 [3] 11.64 km (4:40 / km) +283m 4:10 / km
ahr:151 max:173 shoes: New Balance Pace

4x8min hard.
6 PM

Climbing 50:00 [3] +75m

Climbing with Murray, 20,(XXx),(21L),(22L),22

XX because it could have been >24 and it was super crimpy, made it to last move before calling it. Pumped for the rest of the session.

Monday Apr 8 #

5 PM

Run 30:05 [3] 6.46 km (4:40 / km) +158m 4:09 / km
ahr:152 max:170 shoes: New Balance Pace

Easy run except for the delta hill! Feeling a bit lazy after a few days of no running, but climbing not as relaxed as you think!

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