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Training Log Archive: Rob1280

In the 7 days ending Oct 18:

activity # timemileskm+m
  Paddle4 7:28:54 47.94(9:22) 77.15(5:49) 193
  Run6 7:00:36 33.13(12:42) 53.33(7:53) 1164
  Total10 14:29:30 81.07(10:44) 130.47(6:40) 1357

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MoTuWeThFrSaSu

Sunday Oct 18 #

8 AM

Run 3:31:47 [3] 15.36 km (13:47 / km) +600m 11:32 / km
ahr:132 max:174 shoes: Saucony Peregrine 10

Saturday Oct 17 #

10 AM

Paddle 2:20:44 [3] 29.42 km (4:47 / km)
ahr:107 max:153

Lowveld croc. 5th, super happy with the result. Start 13th, 1min intervals in first 10 off, and then 30sec intervals thereafter. Caught MJ and one other stuck in narrow channel before gundu's weir, and passed them, then caught up with Alex 1:30 ahead with a good portage and put-in at the hippo portage, then had a clean day until rocky rapid around 21km, had to get out my boat, losing Alex, then I ran out of gas, lost 5min to Alex but didn't get caught by anyone else. Would have been nice to beat Alex, but beat most of my other targets on the day, with clean lines through all the big and small rapids.

Friday Oct 16 #

12 PM

Paddle 3:00:00 [2] 23.97 km (7:31 / km) +84m 7:23 / km
ahr:101 max:147

Croc tripping, one or two slow guys with plenty of swims, and general slow going. Was a great opportunity to get to know the tricky lines, definitely helped me for race day. 5hrs on the water, nearly getting dark, which would have been a problem.

Thursday Oct 15 #

6 AM

Run 37:51 [3] 7.01 km (5:24 / km) +66m 5:10 / km
ahr:144 max:165 shoes: New Balance Zante 10

15x 100m hill repeats or so...
5 PM

Paddle 49:30 [3] 10.24 km (4:50 / km) +109m 4:35 / km
ahr:164

Wednesday Oct 14 #

4 PM

Run 51:44 [3] 10.05 km (5:09 / km) +83m 4:57 / km
ahr:144 max:161 shoes: New Balance Zante 10

Tuesday Oct 13 #

5 AM

Paddle 1:18:40 [3] 13.51 km (5:49 / km)
ahr:138 max:169

Hard session testing out the river boat for the lowveld croc this weekend, not easy to hold the wave of all the fast carbon!
5 PM

Run 34:27 [3] 5.58 km (6:10 / km) +105m 5:38 / km
ahr:147 max:179 shoes: Saucony Kinvara 11

Easy one with Bron to the dam and back.

Monday Oct 12 #

6 AM

Run 55:32 [3] 10.67 km (5:12 / km) +194m 4:46 / km
ahr:140 max:177 shoes: New Balance Zante 10

Northcliff loop from the Dam with the paddlers.
4 PM

Run 29:15 [3] 4.66 km (6:17 / km) +116m 5:35 / km
ahr:118 max:130 shoes: Saucony Kinvara 11

Delta run with Bron.

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