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Training Log Archive: Rob1280

In the 7 days ending Mar 14:

activity # timemileskm+m
  Cycle2 6:43:45 101.44(15.1/h) 163.25(24.3/h) 2388
  Run5 4:14:25 27.95(9:06) 44.98(5:39) 720
  Paddle2 1:29:21 12.05(7:25) 19.39(4:37)
  Total9 12:27:31 141.43(5:17) 227.62(3:17) 3108

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MoTuWeThFrSaSu

Sunday Mar 14 #

6 AM

Run 1:10:28 [3] 10.59 km (6:39 / km) +146m 6:14 / km
ahr:115 max:138 shoes: Saucony Freedom Iso

Easy Linden 10km with Murray and Bron before driving down to kzn.

Saturday Mar 13 #

6 AM

Cycle 4:49:13 [3] 122.49 km (25.4 kph) +1806m
ahr:132 max:162 shoes: Trek

Out to the cradle with Ray, for a longer one. Felt good

Friday Mar 12 #

5 AM

Run 48:47 [3] 8.98 km (5:26 / km) +196m 4:54 / km
ahr:137 max:165 shoes: Saucony Kinvara 11

Giles TH route.

Thursday Mar 11 #

5 PM

Paddle 43:28 [3] 10.44 km (4:10 / km)
ahr:165 max:177

With Alex and Marco, subbing in for Ryan. Hard work out there! But fast!

Wednesday Mar 10 #

4 AM

Cycle 1:54:32 [3] 40.76 km (21.4 kph) +582m
ahr:101 max:145 shoes: Silverback Scalera 1.0

Joined ICG with Bron for their Wednesday ride and coffee. Well enjoyed!
4 PM

Run 54:39 [3] 10.7 km (5:07 / km) +173m 4:44 / km
ahr:143 max:158 shoes: Saucony Kinvara 11

Usual 10k, easy

Tuesday Mar 9 #

5 AM

Run 23:55 [3] 4.44 km (5:23 / km) +70m 5:00 / km
ahr:133 max:154 shoes: Saucony Kinvara 11

WU

Run 19:37 [3] 4.9 km (4:00 / km) +55m 3:47 / km
ahr:160 max:173 shoes: Saucony Kinvara 11

Ran the tt with MJ. Comfortable effort.
4 PM

Paddle 45:53 [3] 8.94 km (5:08 / km)
ahr:131 max:149

Easy paddle

Monday Mar 8 #

5 AM

Run 36:59 [3] 5.37 km (6:53 / km) +80m 6:25 / km
ahr:108 max:136 shoes: Nike Run Distance

Easy one with Bron.

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