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Training Log Archive: The Mac

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  Cycling - Rd 1 4:58:06 74.63(4:00) 120.1(2:29) 1892
  Running 3 2:14:46 14.6(9:14) 23.5(5:44) 329
  High Performance2 2:01:16
  Total6 9:14:08 89.23 143.6 2221

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

7 AM

Cycling - Rd (94.7 Cycle Ride ) 4:58:06 [5] 120.1 km (2:29 / km) +1892m 2:18 / km

did the first half of 94.7 with debbie and her A batch ladies, met up with Alex & Jane who were keen to ride the first half again to see if they could find Sahra. We had a awesome ride and by the time i got home i was properly tied. Worked hard with Deb's earlier in the day with a top speed of 81.9km/h and an average pace of 24.6km/h for the 120.1km

Friday Nov 18, 2011 #

5 AM

Running 42:28 [3] 7.8 km (5:27 / km) +102m 5:07 / km
shoes: Gel - Nimbus12

good early morning run on Canyon route, need to get on to the trails soon :-)

Thursday Nov 17, 2011 #

3 PM

High Performance 1:00:53 [3]
shoes: Gel - Nimbus12

Performance training with Morne, worked on core stability and had the pleasure of having a facia release session double OUCH WTF!!!
5 PM

Running 49:54 [3] 7.9 km (6:19 / km) +121m 5:52 / km
shoes: Gel - Nimbus12

Had a slower run around the canyon on the normal route, felt ok considering the performance training with Morne earlier in the day.

Tuesday Nov 15, 2011 #

4 PM

High Performance 1:00:23 [3]
shoes: Gel - Nimbus12

Performance training with Morne, worked on stability and legs. Ouch!

Monday Nov 14, 2011 #

4 PM

Running 42:24 [3] 7.8 km (5:26 / km) +106m 5:05 / km
shoes: Gel - Nimbus12

Easy run on the Canyon Route!

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