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Training Log Archive: MikeRoss04

In the 1 days ending Oct 25, 2016:

activity	#	time	miles		km		+m
Mountain biking	1	2:24:02	21.79	(9.1/h)	35.07	(14.6/h)	725
Running	1	35:00	4.66	(7:31)	7.5	(4:40)	230
Strength	1	7:00
Total	3	3:06:02	26.45		42.57		955

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Tuesday Oct 25, 2016 #

7 AM

Mountain biking 2:24:02 [3] 35.07 km (14.6 kph) +725m
ahr:119 max:150

Fun morning exploring with Dan. We headed straight up to the blockhouse, and then along the contour path. Then down on to Tafelberg Road, and across towards Signal Hill. We found an interesting piece of single track, which we had fun exploring. Then back via the lower jeep tracks, the epic descent and Newlands Forest

Overall it was a great morning out, though I probably got quite sun-burnt...

6 PM

Running 35:00 [3] 7.5 km (4:40 / km) +230m 4:03 / km
shoes: Saucony Kinvara 6

Another weird sprint session. Warm up to the subway (via the sports centre) and then to the cattle grid. Then we did sprints starting at 30m and adding 5m each time, until we got up to about 100m. Finished off by going up to Rhodes Memorial

9 PM

Strength 7:00 [2]

The usual

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