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Training Log Archive: Swisscheese

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Trail running5 8:01:33 44.53(10:49) 71.67(6:43) 3090
  100% trails and roads1 11:33 1.35(8:35) 2.17(5:20) 36
  Total6 8:13:06 45.88(10:45) 73.84(6:41) 3126
  [1-5]5 8:01:33

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MoTuWeThFrSaSu

Saturday Oct 15, 2016 #

7 AM

Trail running 3:58:51 intensity: (6:05 @1) + (6:40 @2) + (33:30 @3) + (2:19:23 @4) + (53:13 @5) 39.19 km (6:06 / km) +1943m 4:53 / km
ahr:163 max:176

Retto trail race.
The previous year's Otter race but the other way round. Very happy with my 3:54 time, even though I totally bonked on the last 2km, actually since I realized I would run under 4hrs my body went into low energy mode.
I think my strategy to but conservative on the uphills but push on the flats and especially on the downhill payed off.

Friday Oct 14, 2016 #

11 AM

Trail running 1:01:57 intensity: (36:28 @1) + (5:14 @2) + (6:42 @3) + (9:32 @4) + (4:01 @5) 7.53 km (8:14 / km) +306m 6:50 / km
ahr:124 max:179

Retto Prologue.

Thursday Oct 13, 2016 #

12 PM

Trail running 1:15:47 intensity: (1:05:18 @1) + (10:26 @2) + (3 @3) 9.82 km (7:43 / km) +481m 6:12 / km
ahr:121 max:152

Robberg trail... WOW!!!
5 PM

Trail running 51:16 intensity: (41:49 @1) + (9:27 @2) 7.09 km (7:14 / km) +162m 6:29 / km
ahr:131 max:150

Checking out the last kms of the Retto (until the Waterfall).

Wednesday Oct 12, 2016 #

4 PM

Trail running 53:42 intensity: (52:25 @1) + (1:02 @2) + (15 @3) 8.05 km (6:40 / km) +198m 5:56 / km
ahr:105 max:155

Arrived in South Africa. Enjoyed the Goukamma Nature Reserve with Sandra.

Tuesday Oct 11, 2016 #

5 PM

100% trails and roads 11:33 [0] 2.17 km (5:20 / km) +36m 4:55 / km

Very quick O2 run after work and before getting on the long trip to South Africa.

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