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Training Log Archive: Rob1280

In the 7 days ending Jun 2:

activity # timemileskm+m
  Paddle6 7:28:24 53.08(8:27) 85.42(5:15)
  Run4 3:54:21 29.05(8:04) 46.75(5:01) 797
  Gym2 2:00:00
  Total12 13:22:45 82.13 132.17 797

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MoTuWeThFrSaSu

Sunday Jun 2 #

8 AM

Paddle 19:42 [3] 3.18 km (6:12 / km)
ahr:119 max:146

Guppy lead out again, but this time with MJ in k2. Doing a better warmup as well.

Paddle 1:55:26 [3] 23.36 km (4:56 / km)
ahr:153 max:174

K2 GCU champs, I had a much better day, but the conditions weren’t great, plenty of sinking Nelo’s out on course, effecting the results hugely! We sunk once and had a long swim. Enjoyed the day out supporting and organising a lot.

Saturday Jun 1 #

8 AM

Paddle 22:12 [3] 3.25 km (6:50 / km)
ahr:110 max:135

Leading out the guppy race. Their full course.

Paddle 1:55:39 [3] 23.68 km (4:53 / km)
ahr:157 max:177

A hard day out, ended in 12th not the result I was hoping for, off the back of 3rd bunch, 2min down on Alex and MJ.

Friday May 31 #

5 AM

Run 39:02 [3] 8.02 km (4:52 / km) +174m 4:23 / km
ahr:136 max:150 shoes: Kinvara 14 Red

Easy coffee run with Sam.

Thursday May 30 #

5 AM

Run 52:40 [3] 10.14 km (5:12 / km)
ahr:129 max:158 shoes: Hoka Mach 5

UJ track session. 8x800m.
2:52 (3:35/km)
2:49
2:47
2:45
2:44
2:46
2:45
2:45 (3:27/km)
Nice and consistent, felt good. Although GPS reading a little short on the 400m lap.
5 PM

Paddle 36:56 [3] 7.97 km (4:38 / km)
ahr:155 max:177

tt cut short, with MJ, I got forearm pump again, didn’t get in a warm up. Damn.

Wednesday May 29 #

6 AM

Run 1:36:02 [3] 18.37 km (5:14 / km) +395m 4:43 / km
ahr:138 max:165 shoes: Kinvara 14 Red

Slightly longer Wednesday hilly run, from Yield up to the top of the SABC climb and back through Westdene, lovely morning out, nice and chilled pace. Peter, Christine & Yeolandi.
11 AM

Gym 1:00:00 [3]

Lower body ball work plus day 2 set, easy going for today.
3 PM

Paddle 1:04:29 [3] 10.3 km (6:15 / km)

Installed some portage handles onto the boat and tested them out, far easier to balance the boat while running and portage speed is up nicely! Gauteng marathon champs this weekend, going to be good!

Tuesday May 28 #

5 AM

Run 21:34 [3] 4.15 km (5:12 / km) +131m 4:29 / km
ahr:133 max:148 shoes: Hoka Mach 5

wu

Run 19:34 [3] 4.98 km (3:56 / km) +69m 3:40 / km
ahr:151 max:167 shoes: Hoka Mach 5

Yield tt - tempo effort with Ben.

Run 5:29 [3] 1.08 km (5:04 / km) +30m 4:27 / km
ahr:141 max:147 shoes: Hoka Mach 5

home
5 PM

Paddle 39:10 [3] 6.26 km (6:15 / km)

Some shorter intervals in the k2 with MJ.

Monday May 27 #

5 AM

Gym 1:00:00 [3]

Gym with MJ. Day 3 set.
5 PM

Paddle 34:50 [3] 7.42 km (4:42 / km)

Easy k2 with MJ.

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