Sunday Jan 27 |
 | Swimming 20:00 [2] | |
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Saturday Jan 26 |
| Trail/terrain running 1:06:31 [2]8 km (8:19 / km) | |
| shoes: Innov8s |
| Checking mapping work on Hennops |
| Trail/terrain running hills 32:00 [5]8 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 km (5:06 / km) | |
| shoes: Innov8s |
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| Swimming 15:00 [2] | |
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| In Mulder's pool |
| Swimming 10:00 [2] | |
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Friday Jan 25 |
| Note | |
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| Surveying all day again |
Thursday Jan 24 |
| Note | |
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| Surveying 6 hours. Quite hot day |
Wednesday Jan 23 |
| Cycling warm up/down 20:00 [2]6.67 km (3:00 / km) | |
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| Strength and conditioning 42:00 [1] | |
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| Note | |
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| Driving to Joburg |
Tuesday Jan 22 |
| Trail/terrain running long 1:40:00 [3]22 km (4:33 / km) | |
| ahr:138 shoes: Innov8s |
| Long run with Pekka and Matte |
| Cycling 45:00 [2]15 km (3:00 / km) | |
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| Very easy leg loosener - knackered |
Monday Jan 21 |
| Cycling warm up/down 40:00 [2]13.33 km (3:00 / km) | |
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| Cycling intervals 1:15:00 [4]25 km (3:00 / km) | |
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| 5 times 10 mins with 5 mins recovery, pushing hard |
| Cycling warm up/down 44:00 [2]14.67 km (3:00 / km) | |
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| Strength and conditioning 1:16:00 [1] | |
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