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Training Log Archive: gg

In the 7 days ending Jan 27, 2008:

activity # timemileskm+m
  Cycling3 3:44:00 46.4(4:50) 74.67(3:00)
  Trail/terrain running2 3:23:37 24.23(8:24) 39.0(5:13)
  Strength and conditioning2 1:58:00
  Swimming2 45:00
  Total5 9:50:37 70.63 113.67

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MoTuWeThFrSaSu

Sunday Jan 27, 2008 #

Swimming 20:00 [2]

Saturday Jan 26, 2008 #

Trail/terrain running 1:06:31 [2] 8.0 km (8:19 / km)
shoes: Innov8s

Checking mapping work on Hennops

Trail/terrain running hills 32:00 [5] 8.0 km (4:00 / km)
shoes: Innov8s

3 times long hill intervals - 2 times 2km (200m climb), last one only 1km (100m climb - ish), was really dehydrated in hot sun.

1st one 7.04 (ave 159 max 173)
recovery 7.13
2nd one 7.01 (ave 168 max 177)
recovery 7.00
3rd one 3.33 (ave 167 max 178)

Trail/terrain running warm up/down 5:06 [3] 1.0 km (5:06 / km)
shoes: Innov8s

Swimming 15:00 [2]

In Mulder's pool

Swimming 10:00 [2]

Friday Jan 25, 2008 #

Note

Surveying all day again

Thursday Jan 24, 2008 #

Note

Surveying 6 hours. Quite hot day

Wednesday Jan 23, 2008 #

Cycling warm up/down 20:00 [2] 6.67 km (3:00 / km)

Strength and conditioning 42:00 [1]

Note

Driving to Joburg

Tuesday Jan 22, 2008 #

Trail/terrain running long 1:40:00 [3] 22.0 km (4:33 / km)
ahr:138 shoes: Innov8s

Long run with Pekka and Matte

Cycling 45:00 [2] 15.0 km (3:00 / km)

Very easy leg loosener - knackered

Monday Jan 21, 2008 #

Cycling warm up/down 40:00 [2] 13.33 km (3:00 / km)

Cycling intervals 1:15:00 [4] 25.0 km (3:00 / km)

5 times 10 mins with 5 mins recovery, pushing hard

Cycling warm up/down 44:00 [2] 14.67 km (3:00 / km)

Strength and conditioning 1:16:00 [1]

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