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Training Log Archive: Rob1280

In the 7 days ending Feb 14:

activity # timemileskm+m
  Cycle1 14:15:13 149.24(10.5/h) 240.18(16.9/h) 3433
  Run5 4:46:00 32.74(8:44) 52.68(5:26) 1405
  Paddle3 3:06:20 21.19(8:48) 34.1(5:28)
  Total9 22:07:33 203.17(6:32) 326.96(4:04) 4838

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Saturday Feb 13 #

5 AM

Cycle 14:15:13 [3] 240.18 km (16.9 kph) +3433m
ahr:110 max:172 shoes: Trek

Cullinan to Tontledoos bike tour with Murray, Matt Ray, Ben, Quentin, Badger, Tam. I must say I underestimated it a bit, and didn’t take a proper bike light which cost me a bit. Thankfully I felt strong and rode well the whole day except for a low sugar on a but climb around 150km in.

The first half was fast and flat, we were averaging around 22km/hr, but after lunch the rain started and things started getting muddy and we hit a few big climbs, the raid conditions are not great after all the rains and this slowed us a lot.

Things got dark and the adventures began, the got a little stuck with gps nav adding an extra 3km, I think due to hand drawn tracks. Then on a fairly fast downhill I was leading and looked up to see a massive drop off into a river, it took a while to figure out what had happened but the road leading onto the bridge had been washed away, this was around 12-15km from the end. I tried to Wade across below the bridge but almost got washed away, eventually we found a shallower crossing up stream but this results in a tricky rocky crossing with 10m of washed up branches to climb over to get to the bridge.

The road conditions started getting quite bad, with a lot of washed out sections, I was riding at a good speed even though I only had an Led Lenser headlamp which had a narrow beam, suddenly I saw this massive pothole and didn’t have any time to react, front wheel went in and down, not sure exactly what happened next but I must have been knocked out for a few seconds after a hard blow to the head, struggled to piece together the weekend up to that point, but eventually figured it out after a bit of riding, after one big climb and a nice long decent we arrived at our pub accommodation with the pub staying open beyond lathe lockdown restrictions to serve us burgers and beers.

Still feeling a bit light headed today, going for a concussion screening and need to buy a new helmet and some glasses.

I thoroughly enjoyed it, was impressed with the runners who joined us, they survived well and enjoyed it too! I need to do more of this kind of thing.

Friday Feb 12 #

5 AM

Run 1:11:16 [3] 14.44 km (4:56 / km) +319m 4:27 / km
ahr:161 max:186 shoes: Saucony Kinvara 11

Crosby route with TH.

Thursday Feb 11 #

5 AM

Run 37:54 [3] 7.16 km (5:17 / km) +245m 4:31 / km
ahr:147 max:174 shoes: Saucony Kinvara 11

12x200m hill repeats, hard work towards the end!
5 PM

Paddle 48:54 [3] 10.22 km (4:47 / km)
ahr:169 max:177

Very busy tt tonight. Had a fast start, setting myself up well, but not strong enough yet to hold seeding bunch. Got into third bunch with Mark, Kelvin, Connor, Matt, Marco.

Wednesday Feb 10 #

5 AM

Run 1:21:17 [3] 13.62 km (5:58 / km) +461m 5:06 / km
ahr:143 max:175 shoes: Saucony Peregrine 10

2 laps of melville koppies east, didn't push it too hard.

Tuesday Feb 9 #

6 AM

Run 42:51 [3] 6.74 km (6:21 / km) +192m 5:34 / km
ahr:156 max:182 shoes: New Balance Zante 10

Ran to the yield 5km tt and then the tt with Bron.
4 PM

Paddle 1:03:53 [3] 10.01 km (6:23 / km)
ahr:125 max:172

Intervals with a busy hpp squad

Monday Feb 8 #

5 AM

Run 52:42 [3] 10.72 km (4:55 / km) +188m 4:31 / km
ahr:142 max:161 shoes: New Balance Zante 10

23x 30sec on 1:30 easy.
4 PM

Paddle 1:13:33 [3] 13.87 km (5:18 / km)
ahr:122 max:138

Easy laps.

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