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Training Log: Rowan

In the last 7 days:

activity	#	time	miles		km		+m
Running	3	3:31:17	20.49	(10:19)	32.97	(6:25)	580
Cycling	2	1:21:23	20.41	(15.0/h)	32.85	(24.2/h)	240
Total	5	4:52:40	40.9	(7:09)	65.82	(4:27)	820

1:22

0:00

Wednesday Apr 24 #

Running 1:22:30 [3] 11.84 km (6:58 / km) +320m 6:08 / km
ahr:162

Run from the kiwi along the Crater Rim to beyond Rapaki rock, up to Castle Rock and descent via the mtb track and pipeline. Started home via the roads until calling Jess for a pick up as was well cooked in the heat.

Tuesday Apr 23 #

Cycling 1:01:23 [3] 25.85 km (25.3 kph) +240m
ahr:152

Home to Evans Pass and return. Hard work grinding uphill

Monday Apr 22 #

10 AM

Running 59:37 [3] 10.01 km (5:57 / km)
ahr:150

Ferrymead loop with Zoe. Finished with a 5 min km.

Sunday Apr 21 #

Note
(rest day)

Saturday Apr 20 #

Running 1:09:10 [3] 11.12 km (6:13 / km) +260m 5:34 / km
ahr:159 max:194

Hill efforts up Rapaki after jogging there to warm up. Did 5 x 2 minute efforts from the bottom gate to gate and about 15m past it and then jogged back downhill between. Jogged home to cool down.

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