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Training Log Archive: The Mac

In the 7 days ending Jun 26, 2011:

activity # timemileskm+m
  Running 3 3:00:41 17.71(10:12) 28.5(6:20) 333
  Cycling - Rd 1 1:32:42
  AR Sprint Race1 1:32:00 21.75(4:14) 35.0(2:38)
  Cycling - MTB2 1:08:40
  Strength Work Gym1 1:04:20
  Total8 8:18:23 39.46 63.5 333

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MoTuWeThFrSaSu

Sunday Jun 26, 2011 #

8 AM

AR Sprint Race race (35km sprint race) 1:32:00 [5] 35.0 km (2:38 / km)
ahr:90 max:98 shoes: Salomon Cross 1

race with Jane & Alex - 1st Mixed team and 2nd overall (2min behind male team of three Brian / Pierrs and third guy)
10 AM

Cycling - MTB (Cool down (sweep race MTB) 22:56 [3]

Saturday Jun 25, 2011 #

8 AM

Cycling - MTB 45:44 [2]

Thursday Jun 23, 2011 #

6 AM

Running 1:02:21 [4] *** 5.0 km (12:28 / km) +36m 12:02 / km
ahr:75 max:95 shoes: Salomon Cross 1

Sprint work on track 4x 200m & 2x 400m split times to follow

Wednesday Jun 22, 2011 #

4 PM

Cycling - Rd 1:32:42 [3]

Tuesday Jun 21, 2011 #

4 PM

Strength Work Gym 1:04:20 [2]
shoes: Salomon Cross 1

Gym work with Natasha
6 PM

Running (Metrorogaine) 1:34:36 [5] *** 18.5 km (5:07 / km) +261m 4:47 / km
ahr:87 max:101 shoes: Salomon Cross 1

Lisa metrorogaine race www.AR.co.za

Monday Jun 20, 2011 #

5 AM

Running tempo 23:44 [3] *** 5.0 km (4:45 / km) +36m 4:35 / km
ahr:75 max:95

5km flat course, legs little tied this morning.

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