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Training Log Archive: Rob1280

In the 7 days ending Jul 21:

activity # timemileskm+m
  Run7 4:41:56 34.11(8:16) 54.89(5:08) 2000
  Climbing 2 2:00:00 140
  Total9 6:41:56 34.11 54.89 2140

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MoTuWeThFrSaSu

Sunday Jul 21 #

7 AM

Run 28:55 [3] 5.74 km (5:02 / km) +197m 4:18 / km
ahr:149 max:167 shoes: New Balance Pace

Coldest run of the year! Short out and back from our airbnb in swartberg.

Saturday Jul 20 #

6 AM

Run 52:19 [3] 10.76 km (4:52 / km) +244m 4:22 / km
ahr:157 max:178 shoes: New Balance Pace

Out from bush willow, 1km wu, 8x1km, 4 out, 4 back, 4th was up a massive hill, 1km wd on a dirt road. Solid session!

Friday Jul 19 #

6 AM

Run 50:58 [3] 8.2 km (6:13 / km) +430m 4:55 / km
ahr:126 max:160 shoes: New Balance Pace

Easy run to Christmas bay and back with my Mom.

Thursday Jul 18 #

4 PM

Run 16:28 [3] 3.15 km (5:14 / km) +105m 4:29 / km
ahr:151 max:178 shoes: New Balance Pace

Legs are feeling a bit smashed after Northcliff yesterday, so just an easy one, down in Salt Rock visiting my folks.

Wednesday Jul 17 #

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

Climb with Ryan and Tammy. Solid! 18,19,20L,21L,22L,23,(24)
5 AM

Run 1:25:04 [3] 16.85 km (5:03 / km) +641m 4:14 / km
ahr:164 max:195 shoes: New Balance Pace

Nice hard loop of the Northcliff hills with Joe.

Tuesday Jul 16 #

5 AM

Run 30:30 [3] 6.46 km (4:43 / km) +227m 4:01 / km
ahr:155 max:172 shoes: New Balance Pace

10x1min on/off

Monday Jul 15 #

5 AM

Run 17:42 [3] 3.72 km (4:45 / km) +158m 3:55 / km
ahr:145 max:168 shoes: New Balance Pace

Around the block
5 PM

Climbing 1:00:00 [3] +50m

Boulder series 2. Flashed 1-8 again and made some better progress on the rest.

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