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Training Log Archive: Rob1280

In the 7 days ending Jan 31:

activity # timemileskm+m
  Cycle2 4:55:39 49.4(10.0/h) 79.5(16.1/h) 1309
  Run6 4:51:05 36.49(7:59) 58.72(4:57) 1033
  Paddle2 1:57:17 13.04(9:00) 20.99(5:35)
  Total10 11:44:01 98.92(7:07) 159.2(4:25) 2341

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MoTuWeThFrSaSu

Sunday Jan 31 #

6 AM

Cycle 1:24:19 [3] 22.32 km (15.9 kph) +270m
ahr:87 max:134 shoes: Scott Scale 910

Coffee ride.
5 PM

Run 35:36 [3] 7.22 km (4:56 / km) +158m 4:27 / km
ahr:148 max:173 shoes: Saucony Peregrine 10

Some 150m efforts in delta and around.

Saturday Jan 30 #

8 AM

Cycle 3:31:20 [3] 57.18 km (16.2 kph) +1038m
ahr:103 max:166 shoes: Scott Scale 910

In Nottingham road with Bron for the weekend, out to karkloof falls and back, plenty water going over, beautiful sight.

Friday Jan 29 #

6 AM

Run 32:18 [3] 7.49 km (4:19 / km) +83m 4:05 / km
ahr:154 max:179 shoes: Saucony Freedom Iso

5km tt on roads around emmarentia. 19:13. Was hard work, got to start somewhere.

Run 11:19 [3] 1.96 km (5:47 / km) +35m 5:19 / km
ahr:140 max:154 shoes: Saucony Freedom Iso

Cool down

Thursday Jan 28 #

6 AM

Run 26:35 [3] 5.02 km (5:18 / km) +108m 4:47 / km
ahr:131 max:148

4 PM

Paddle 49:16 [3] 10.12 km (4:52 / km)
ahr:166 max:176

TT, four balls 40sec apart to spread out the field and follow the rules, we had 5 bunches of 4. I started with 2nd bunch (Luke, Chizani and Sim), bunch didn’t stick together very well. So I ended up catching the slower bunch and paddling with them, the whole tt was messy as basically all bunches caught up together after 5 laps and then split up again. Hard work for the time.

Wednesday Jan 27 #

5 AM

Run 1:11:39 [3] 14.02 km (5:07 / km) +267m 4:40 / km
ahr:144 max:177 shoes: Saucony Kinvara 11

Basically a repeat of yesterday’s route but with the paddlers this time and lots of rain.

Tuesday Jan 26 #

5 AM

Run 1:01:44 [3] 12.3 km (5:01 / km) +226m 4:36 / km
ahr:158 max:180 shoes: Saucony Kinvara 11

Over Northcliff
4 PM

Paddle 1:08:01 [3] 10.86 km (6:16 / km)
ahr:139 max:177

800m in bunches of 4 with promotion/relegation for the first and last in each group to keep things honest, I went from group 1 (slow) to group 4 in the first four and then started heading back down the other way after that.

Also testing out a new paddle, a jantex gamma rio, 730cm2 face, so slightly smaller blade to what I’m used to but felt really good. Also tested a gara Odin s, 720cm2 face with a skinny shaft, enjoyed it but just wasn’t as good as the jantex.

Monday Jan 25 #

4 PM

Run 51:54 [3] 10.71 km (4:51 / km) +157m 4:31 / km
ahr:142 max:158 shoes: Saucony Freedom Iso

Usual 10km nice and easy.

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