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Training Log Archive: Rob1280

In the 7 days ending Sep 13:

activity # timemileskm+m
  Run6 4:59:14 36.7(8:09) 59.06(5:04) 1141
  Cycle3 4:17:52 60.68(14.1/h) 97.65(22.7/h) 1110
  Paddle4 3:54:31 28.19(8:19) 45.36(5:10)
  Total12 13:11:37 125.56(6:18) 202.07(3:55) 2251

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MoTuWeThFrSaSu

Sunday Sep 13 #

6 AM

Run 44:14 [3] 8.59 km (5:09 / km) +138m 4:46 / km
ahr:135 max:151 shoes: Saucony Kinvara 11

Easy run, feeling the intervals from yesterday

Paddle 21:56 [3] 4.13 km (5:19 / km)
ahr:133 max:148

Wu

Paddle 26:27 [3] 5.03 km (5:15 / km)
ahr:153 max:171

Poor effort tt

Saturday Sep 12 #

7 AM

Cycle 2:04:03 [3] 49.51 km (23.9 kph) +620m
ahr:110 max:152 shoes: Silverback Scalera 1.0

2hrs at the Cradle with Bron.
5 PM

Run 55:13 [3] 12.02 km (4:36 / km) +188m 4:16 / km
ahr:154 max:176 shoes: Saucony Freedom Iso

4x1km on Zonda with 1km easy. Strava claims this session had my 3rd fastest 10km, need to do something about that.

3:38
3:39
3:44
3:46
Strong head wind.

Friday Sep 11 #

4 PM

Cycle 1:07:49 [3] 13.14 km (11.6 kph) +230m
ahr:116 max:143 shoes: Scott Scale 910

Chilled delta ride with Bron.

Thursday Sep 10 #

6 AM

Run 45:01 [3] 8.43 km (5:20 / km) +263m 4:37 / km
ahr:141 max:168 shoes: New Balance Zante 10

20x100m hill repeats plus some easy running.
5 PM

Paddle 48:59 [3] 10.18 km (4:49 / km)
ahr:165 max:177

Good to be back to some solid paddling form, that didn’t take too long! Most k1’s at a tt in years, I must have finished in around 12th, won my bunch and had another 4 boats at 20sec back.

Wednesday Sep 9 #

Cycle 1:06:00 [3] 35.0 km (31.8 kph) +260m
shoes: Silverback Scalera 1.0

5x 6min ramps up to 3.9w/kg, felt good.
5 AM

Run 1:21:16 [3] 15.01 km (5:25 / km) +241m 5:01 / km
ahr:130 max:152 shoes: Saucony Freedom Iso

Longer easy one, normal 10k loop plus a loop of Delta with Bron.

Tuesday Sep 8 #

5 AM

Paddle 55:00 [3] 10.0 km (5:30 / km)
ahr:121 max:138

Morning school 2x800,4x500,8x200
5 PM

Run 21:48 [3] 4.4 km (4:57 / km) +99m 4:27 / km
ahr:143 max:162 shoes: Saucony Kinvara 11

Short one.

Monday Sep 7 #

6 AM

Paddle 1:22:09 [3] 16.01 km (5:08 / km)
ahr:132 max:152

Steady grind with Ryan, Mark and Kelvin. Great conditions!
4 PM

Run 51:42 [3] 10.61 km (4:52 / km) +213m 4:26 / km
ahr:148 max:162 shoes: Saucony Freedom Iso

The usual 10k.

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