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Training Log Archive: Rob1280

In the 7 days ending Aug 4:

activity # timemileskm+m
  Run7 6:14:04 42.64(8:46) 68.63(5:27) 2402
  Climbing 5 5:20:00 630
  Total10 11:34:04 42.64 68.63 3032

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MoTuWeThFrSaSu

Sunday Aug 4 #

6 AM

Run 1:25:53 [3] 17.35 km (4:57 / km) +566m 4:15 / km
ahr:156 max:177 shoes: Saucony Freedom Iso

12x1km up and down Zonda Ave at around 4min/k, with 70sec rests.
3.58
4.00
3.53
3.57
3.57
3.58
3.53
4.01
3.50
3.56
3.52
4.00
11 AM

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

Feeling the climbing this week! But another good session.

17L,19L,20L,22,21,22

Saturday Aug 3 #

6 AM

Run 2:02:48 [3] 19.56 km (6:17 / km) +919m 5:05 / km
ahr:154 max:181 shoes: Brooks Pure grit 6

Solid klippies effort! With a few stops to chat along the way. Alex, Alistair, Mark, Polly and Kelvin. Smashed the segment on the technical red descent, nice and fast at the moment with all the vegetation burned away.
3 PM

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

CR with Stijn. The 23 really had my number today.
17L,17L,19L,21L,(23Lx),21,19L

Friday Aug 2 #

2 PM

Run 16:28 [3] 3.0 km (5:29 / km)
ahr:126 max:149 shoes: New Balance Pace

Warm up on the treadmill at CR

Climbing 1:20:00 [3] +195m

Stijn back for some climbing! But had to do some auto belays first. 17,18,16,18,16,18,17,20,17L,23L,(21L),22L,22L

Thursday Aug 1 #

5 AM

Run 34:28 [3] 6.56 km (5:15 / km) +309m 4:15 / km
ahr:156 max:174 shoes: New Balance Pace

8x200m hills. 43-50sec. Pushed hard.

Wednesday Jul 31 #

5 AM

Run 1:15:05 [3] 14.75 km (5:05 / km) +490m 4:22 / km
ahr:151 max:178 shoes: Saucony Freedom Iso

Easy run that didn’t feel that easy, quads feeling the stairs still.

Tuesday Jul 30 #

5 AM

Run 22:08 [3] 4.41 km (5:01 / km) +117m 4:26 / km
ahr:154 max:167 shoes: New Balance Pace

Quick leg stretch
5 PM

Climbing 1:00:00 [3] +160m

Auto belays and some lead with Jeff. 19,21,(22a),20,20,20L,(22L),19L,22,(24a),2x(6b+)

Monday Jul 29 #

6 PM

Run 17:14 [3] 3.0 km (5:45 / km)
ahr:141 max:150 shoes: New Balance Pace

CR treadmill

Climbing 1:00:00 [3] +80m

Boulder series final round. Slowly climbing the results column. This week was probably my best, could have gone one further on 12&13 and maybe 11 if I stuck it out for a bit longer. Cleaned the rest nicely.

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