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Training Log Archive: Rob1280

In the 7 days ending Sep 20:

activity # timemileskm+m
  Run5 11:20:08 53.83(12:38) 86.63(7:51) 3553
  Cycle2 8:33:11 77.33(9.0/h) 124.44(14.5/h) 2470
  Paddle1 1:05:29 6.35(10:19) 10.22(6:25)
  Total8 20:58:48 137.51(9:09) 221.29(5:41) 6023

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MoTuWeThFrSaSu

Sunday Sep 20 #

5 AM

Cycle 2:59:45 [3] 50.79 km (17.0 kph) +687m
ahr:113 max:165 shoes: Scott Scale 910

Hola trails pink and green variations with Murray and my Dad
4 PM

Paddle 1:05:29 [3] 10.22 km (6:25 / km)
ahr:131 max:146

From Usharka marine, 5km north and 5km back, tail wind to start at around 5min/k then strong headwind on the way back paddling at 8min/k!

Saturday Sep 19 #

6 AM

Run 44:54 [3] 7.79 km (5:46 / km) +285m 4:52 / km
ahr:140 max:162 shoes: Saucony Peregrine 10

Out on the main road, then down towards sugarloaf, right at t junction and then back home along the ridge.

Friday Sep 18 #

6 AM

Run 5:41:56 [3] 35.84 km (9:32 / km) +1561m 7:50 / km
ahr:126 max:159 shoes: Saucony Peregrine 10

Run in land from Mboyti on the track that EA came in on and then out onto the road down to Manteku and the home via the coastal trails.

Thursday Sep 17 #

6 AM

Cycle 5:33:26 [3] 73.66 km (13.3 kph) +1783m
ahr:119 max:164 shoes: Scott Scale 910

Cycled out the steep Mboyti road! Proper gradient. Then right past Fraser falls, which is not far from the EA abseil point, and down to Lupatana, back via Waterfall bluff tracks, not going down to the waterfalls, and the valley towards Cutweni And then back the same route through the tea plantations.

Wednesday Sep 16 #

6 AM

Run 3:05:27 [3] 22.88 km (8:06 / km) +1006m 6:39 / km
ahr:128 max:161 shoes: Saucony Peregrine 10

Run out to Cathedral rock and back, stunning scenery as usual.

Tuesday Sep 15 #

4 PM

Run 1:09:54 [3] 12.07 km (5:48 / km) +428m 4:55 / km
ahr:147 max:174 shoes: Saucony Peregrine 10

Monday Sep 14 #

4 PM

Run 37:57 [3] 8.06 km (4:43 / km) +273m 4:02 / km
ahr:151 max:175 shoes: New Balance Zante 10

Hilly 8!

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