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Training Log Archive: Rob1280

In the 7 days ending Apr 4:

activity # timemileskm+m
  Cycle4 19:09:59 260.99(13.6/h) 420.02(21.9/h) 4707
  Run3 2:18:37 16.38(8:28) 26.35(5:16) 367
  Paddle1 48:28 6.39(7:35) 10.28(4:43) 28
  Total8 22:17:04 283.75(4:43) 456.65(2:56) 5101

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MoTuWeThFrSaSu

Sunday Apr 4 #

4 AM

Cycle 3:14:22 [3] 82.05 km (25.3 kph) +1041m
ahr:113 max:142 shoes: Silverback Scalera 1.0

Ride with Anton out east, over the 3 sisters climb and Munro drive, plus the Wednesday morning loop, legs were tired otherwise good.

Saturday Apr 3 #

6 AM

Cycle 6:52:00 [3] 142.89 km (20.8 kph) +1608m
ahr:122 max:185 shoes: Scott Scale 910

Out south to the mug&bean on klipriviers dr, then with Bron on a loop that followed some of the midvaal 100miler trails, then back up to jhb followed by an ICG Wednesday loop with a Northcliff hill to end. Felt good but was empty by the end.

Friday Apr 2 #

5 AM

Cycle 6:43:00 [3] 136.97 km (20.4 kph) +1317m
ahr:116 max:160 shoes: Scott Scale 910

Ride with Murray to van Galens, then Bron joined us for 40km out and back towards breedts nek. Hot day out, but good to get some nice distance in.

Thursday Apr 1 #

6 AM

Run 58:20 [3] 9.77 km (5:58 / km) +116m 5:38 / km
ahr:127 max:153 shoes: New Balance Zante 10

Easy Linden run with Bron from the Whippet
5 PM

Paddle 48:28 [3] 10.28 km (4:43 / km) +28m 4:39 / km
ahr:167 max:175

Wednesday Mar 31 #

4 AM

Cycle 2:20:37 [3] 58.1 km (24.8 kph) +741m
ahr:127 max:174 shoes: Silverback Scalera 1.0

ICG B group + some extra km’s

Tuesday Mar 30 #

5 AM

Run 23:05 [3] 4.18 km (5:31 / km) +71m 5:05 / km
ahr:133 max:145 shoes: Saucony Kinvara 11

WU

Run 19:34 [3] 4.84 km (4:03 / km) +51m 3:51 / km
ahr:167 max:177 shoes: Saucony Kinvara 11

Not on top form but just ahead of MJ and the Kalmer sisters.

Monday Mar 29 #

5 PM

Run 37:38 [3] 7.57 km (4:58 / km) +129m 4:35 / km
ahr:140 max:161 shoes: Saucony Peregrine 10

Easy delta run.

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