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Training Log Archive: Rob1280

In the 7 days ending Nov 15:

activity # timemileskm+m
  Run4 3:28:12 26.08(7:59) 41.97(4:58) 385
  Cycle2 2:05:58 21.25(10.1/h) 34.19(16.3/h) 586
  Paddle2 32:36 3.37(9:40) 5.43(6:00) 49
  Total8 6:06:46 50.7(7:14) 81.6(4:30) 1021

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MoTuWeThFrSaSu

Sunday Nov 15 #

6 AM

Cycle 1:27:20 [3] 24.02 km (16.5 kph) +380m
ahr:94 max:138 shoes: Scott Scale 910

Around the dam wall and a bit beyond.
5 PM

Run 18:21 [3] 4.06 km (4:31 / km) +36m 4:20 / km
ahr:145 max:163 shoes: Saucony Peregrine 10

Easy after driving to Port Alfred.

Saturday Nov 14 #

5 AM

Run 44:40 [3] 8.66 km (5:10 / km) +174m 4:41 / km
ahr:160 max:187 shoes: Saucony Freedom Iso

Easy delta, after two busy days at work.
4 PM

Cycle 38:38 [3] 10.17 km (15.8 kph) +206m
ahr:109 max:128 shoes: Scott Scale 910

Trails around forever resort at gariep

Wednesday Nov 11 #

Run 1:30:00 [3] 18.6 km (4:50 / km)
shoes: Saucony Kinvara 11

Run to Tyrone Harriers, 10k loop and back, easy-going. No battery.

Tuesday Nov 10 #

6 AM

Paddle 31:40 [3] 5.19 km (6:06 / km) +49m 5:49 / km
ahr:117 max:153

Monday Nov 9 #

5 AM

Run 55:11 [3] 10.66 km (5:11 / km) +176m 4:47 / km
ahr:131 max:154 shoes: Saucony Kinvara 11

Easy 10.
6 PM

Paddle 56 [3] 0.24 km (3:56 / km)
ahr:142 max:169

Testing Matt’s Nelo k2 for Thursday.

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