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Training Log Archive: apope

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Cycling1 3:44:04 58.38(15.6/h) 93.96(25.2/h) 1320
  Run1 13:16 1.87(7:05) 3.01(4:24) 48
  Total2 3:57:20 60.25(3:56) 96.97(2:27) 1368

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Sunday Nov 19, 2017 #

7 AM

Cycling 3:44:04 [3] 93.96 km (25.2 kph) +1320m

Relegated to Social Tandems after last year's 3h21. So a 7h42 start, which wasn't too bad. We seemed to start slowly and get slower until half way. Then we got some downhill and shorter uphills, which my legs could cope better with. Steph put down some power at the end and we finished quite strongly. PR'ed the Steyn City hill and the last one up to Riversands with Steph seemly having something left in the tank. All the other segments were pretty far off 2015 and 2016, but that's what you get for not doing any training. Enjoyable morning, except for the stinging in the quads :)
#13

Thursday Nov 16, 2017 #

7 PM

Run 13:16 [3] 3.01 km (4:24 / km) +48m 4:05 / km
shoes: Saucony Kinvara 3

Warmup for some strength stuff.

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