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Training Log Archive: Rob1280

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Cycle	20	24:12:00	444.2	(18.4/h)	714.88	(29.5/h)	8001
Run	25	22:54:09	173.03	(7:56)	278.47	(4:56)	6649
Total	43	47:06:09	617.24	(4:35)	993.35	(2:51)	14650

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Sunday May 31, 2020 #

7 AM

Run 48:42 [3] 11.05 km (4:24 / km) +272m 3:55 / km
ahr:158 max:185 shoes: Saucony Freedom Iso

WU, 5k tt, WD. Was hoping for sub 19, but I’ll have to give it another go. Garmin connect says around 44m of climb, seems accurate, with two slower km’s, but the distance was funny, I felt like I had to run an extra 200m to make it to 5k, but Strava distance matches my watch.

3:32 168bpm
4:03 179bpm
4:02 181bpm
3:49 180bpm
3:54 181bpm
19:20

C • 19.20 2

Saturday May 30, 2020 #

8 AM

Run 50:35 [3] 10.78 km (4:42 / km) +247m 4:13 / km
ahr:153 max:170 shoes: Saucony Kinvara 11

Just ran at an enjoyable effort. Finishing at the Woolies for a coffee.

2 PM

Cycle 1:05:22 [3] 29.08 km (26.7 kph) +318m
ahr:130 max:165 shoes: Silverback Scalera 1.0

Indoor ride with Bron.

Friday May 29, 2020 #

6 AM

Run 1:17:27 [3] 14.44 km (5:22 / km) +269m 4:54 / km
ahr:139 max:163 shoes: Saucony Kinvara 11

Easy one through craighall and up Gordon around delta.

6 PM

Cycle 35:54 [3] 20.34 km (34.0 kph) +50m
shoes: Silverback Scalera 1.0

Back to some indoor again. Not going to over do it again.

Thursday May 28, 2020 #

6 AM

Run 43:10 [3] 9.06 km (4:46 / km) +224m 4:15 / km
ahr:147 max:178 shoes: Saucony Kinvara 11

4 x 400m hill repeats with long recovery jog.

1:47 4:30/k 167bpm
1:49 4:35/k 171bpm
1:51 4:39/k 170bpm
1:51 4:39/k 170bpm

Wednesday May 27, 2020 #

6 AM

Run 50:32 [3] 10.17 km (4:58 / km) +320m 4:18 / km
ahr:141 max:161 shoes: Saucony Kinvara 11

Testing my 10k tt loop, Garmin connect says 140m climb, not matching my watch today.

Tuesday May 26, 2020 #

6 AM

Cycle 1:19:28 [3] 33.46 km (25.3 kph) +536m
ahr:140 max:169 shoes: Silverback Scalera 1.0

Chilly morning out and about the suburbs.

Monday May 25, 2020 #

6 AM

Run 56:58 [3] 10.7 km (5:19 / km) +244m 4:47 / km
ahr:144 max:163 shoes: Saucony Freedom Iso

Tried hard to keep HR low, even walked a bit, but i need some more recovery I guess.

Sunday May 24, 2020 #

6 AM

Run 1:24:49 [3] 17.59 km (4:49 / km) +395m 4:20 / km
ahr:144 max:165 shoes: Saucony Kinvara 11

Scouting for a flat 5km and 10km route in my radius. Found a decent 5km route with around 40m of gain, and the 10km from my place has around 120m depending on where it's calculated.

Saturday May 23, 2020 #

6 AM

Run 1:06:05 [3] 12.19 km (5:25 / km) +267m 4:53 / km
ahr:139 max:162 shoes: Saucony Peregrine 10

Easy effort around delta.

Friday May 22, 2020 #

6 AM

Run 31:19 [3] 7.75 km (4:02 / km) +219m 3:32 / km
ahr:168 max:182 shoes: Saucony Kinvara 11

Hard tt effort. Feeling almost back to full running strength.

C • Nice! 12

Thursday May 21, 2020 #

6 AM

Run 1:13:26 [3] 15.22 km (4:50 / km) +345m 4:20 / km
ahr:144 max:175 shoes: Saucony Kinvara 11

Easy on the flats a bit harder on the ups.

Wednesday May 20, 2020 #

Cycle 40:26 [3] 21.4 km (31.8 kph) +222m
shoes: Silverback Scalera 1.0

Chilled ride

6 AM

Run 1:05:45 [3] 14.53 km (4:31 / km) +312m 4:05 / km
ahr:150 max:174 shoes: Saucony Kinvara 11

Devonshire zigzagging with a few efforts.

825m 3:53/km
825m 3:50/km
670m 3:38/km
670m 3:54/km
825m 3:49/km

Tuesday May 19, 2020 #

6 AM

Cycle 1:18:00 [3] 39.9 km (30.7 kph) +373m
shoes: Silverback Scalera 1.0

WU plus 6th AceCycles TTT, we only had 5, so couldn't drop anyone and we had a slower rider, so way down the results.

Monday May 18, 2020 #

6 AM

Run 33:56 [3] 7.7 km (4:24 / km) +240m 3:49 / km
ahr:153 max:171 shoes: Saucony Kinvara 11

Harder effort this morning, just testing the legs, quads still not 100%. HR was mostly in control.

Sunday May 17, 2020 #

6 AM

Cycle 1:31:08 [3] 33.06 km (21.8 kph) +511m
ahr:105 max:138 shoes: Silverback Scalera 1.0

Woodmead and sunninghill with Bron, and a coffee stop on the way home. It’s cold out!

Saturday May 16, 2020 #

6 AM

Run 45:29 [3] 9.25 km (4:55 / km) +219m 4:24 / km
ahr:159 max:171 shoes: Silverback Scalera 1.0

Devonshire zigzagging, wrist HR. Needs to replace chest strap battery.

4 PM

Cycle 1:54:00 [3] 45.0 km (23.7 kph) +1200m
shoes: Silverback Scalera 1.0

WU + stage 4 of the tour for all, up alp du zwift, not a great performance at all. 63min up the alp, still a pb.

Friday May 15, 2020 #

6 AM

Run 1:41:56 [3] 20.54 km (4:58 / km) +419m 4:30 / km
ahr:151 max:185 shoes: Silverback Scalera 1.0

Thursday May 14, 2020 #

6 AM

Cycle 1:19:53 [3] 25.24 km (19.0 kph) +691m
ahr:102 max:171 shoes: Silverback Scalera 1.0

Chilled birthday ride with Bron.

3 PM

Cycle 27:24 [3] 18.92 km (41.4 kph) +164m
shoes: Silverback Scalera 1.0

WU and then a crit city lap race. B grade.

Wednesday May 13, 2020 #

6 AM

Run 1:16:26 [3] 15.12 km (5:03 / km) +354m 4:32 / km
ahr:143 max:162 shoes: Saucony Kinvara 11

Comfortable effort again. Quads heavy still, getting there slowly again. A fair bit of climbing on this route, loop around CCJ Woodmead.

6 PM

Cycle 56:04 [3] 28.23 km (30.2 kph) +490m
shoes: Silverback Scalera 1.0

4 x 6min ramps in z3-5.

Tuesday May 12, 2020 #

6 AM

Cycle 15:50 [3] 8.1 km (30.7 kph) +12m
shoes: Silverback Scalera 1.0

Cycle 27:39 [3] 20.1 km (43.6 kph) +32m
shoes: Silverback Scalera 1.0

AceCycles TTT Tempus Fugit flat route, Martin, Andy, Nick, Snowy, Patrick & Bryce, we went much better this time. 3:15 off the leaders still. 23/36 in men's and 27/58 overall. My average power was 271w.

Run 29:18 [3] 4.69 km (6:15 / km) +120m 5:32 / km
ahr:122 max:139 shoes: Nike Run Distance

Run with Bron, just around the block.

Monday May 11, 2020 #

6 AM

Run 1:11:02 [3] 14.02 km (5:04 / km) +281m 4:36 / km
ahr:135 max:153 shoes: Saucony Kinvara 11

Easy, working on the Heavy cycling legs, HR coming down nicely.

Sunday May 10, 2020 #

6 AM

Cycle 1:40:51 [3] 33.55 km (20.0 kph) +726m
ahr:104 max:153 shoes: Silverback Scalera 1.0

Suburbs with Bron. Awesome day out!

3 PM

Cycle 24:36 [3] 14.0 km (34.1 kph) +69m
shoes: Silverback Scalera 1.0

Watopia WU

Cycle 40:20 [3] 30.0 km (44.6 kph) +157m
shoes: Silverback Scalera 1.0

Tour for All: Stage 2 Longer Race. All the climbing in the for 8-10km's, I didn't push too hard, still trying to take it easy, but felt nice and strong, came off the front group going up the climb and the sat in a 30+ bunch for the rest of the race. Highest average power for a race, 272w. But I've gained another kg in lockdown, more leg muscle I guess.

C • Justin will be pleased 2

Saturday May 9, 2020 #

6 AM

Run 1:34:46 [3] 19.13 km (4:57 / km) +391m 4:30 / km
ahr:142 max:162 shoes: Saucony Kinvara 11

Devonshire and Spruit. I heard there were police in delta but not stopping people, just enforcing distancing.

4 PM

Cycle 1:00:00 [3] 32.1 km (32.1 kph) +120m
shoes: Silverback Scalera 1.0

Social ride with the Zwift Team Type 1, 258 riders, short laps in London with a sprint at the end of each one. Then regroup and easy, cool community ride!

Friday May 8, 2020 #

6 AM

Cycle 1:28:07 [3] 28.21 km (19.2 kph) +534m
ahr:107 max:147 shoes: Silverback Scalera 1.0

Out on the road around Bryanston, loads of cyclists out. Had to stop for a coffee along the way of course.

Thursday May 7, 2020 #

6 AM

Run 59:11 [3] 11.61 km (5:06 / km) +247m 4:37 / km
ahr:141 max:158 shoes: Saucony Kinvara 11

Slightly earlier run, enjoyed the sunrise, tried keeping HR under 140, there were a few hills!

7 PM

Cycle 1:30:36 [3] 50.4 km (33.4 kph) +472m
ahr:148 shoes: Silverback Scalera 1.0

WU and WTRL TTT, with Jeren, Snowy, Patrick, Ross, Nick, Andy, Bryce. I was feeling strong but for some reason got a back calf cramp around 20km into the TT, and had to stop pedalling for 20sec and the bunch just smoked me, was the 3rd person to come off, finished 7min down in the last 21km. Quite disappointing. Starting to figure the teamwork out on the TTT's now which is cool.

Wednesday May 6, 2020 #

6 AM

Run 54:08 [3] 10.26 km (5:17 / km) +297m 4:37 / km
ahr:140 max:160 shoes: Saucony Kinvara 11

Easy one on my 10k loop up to Hobart shops then towards Bryanston dr, down Cowly and back home

5 PM

Cycle 47:07 [3] 25.3 km (32.2 kph) +187m
ahr:112 max:146 shoes: Silverback Scalera 1.0

Easy ride.

Tuesday May 5, 2020 #

6 AM

Cycle 46:46 [3] 20.41 km (26.2 kph) +254m
shoes: Silverback Scalera 1.0

WU pre TTT.

Cycle 38:53 [3] 21.31 km (32.9 kph) +237m
shoes: Silverback Scalera 1.0

Road to Ruins route, with Snowy, Ross, Patrick, Martin, Nick, Shaun and Bryce. We have some techno-mechanicals, and a few drops early on that we slowed for. 34/52 teams. Interesting route, mix of gravel and tar, so we split the team into 5 road bikes and 3 gravel bikes, not sure what the best strategy was, but the guys on gravel bikes had a power advantage and pushed the pace in the 8km gravel section. Organised by ACE cycles, with a cool live stream.

8 AM

Run 26:49 [3] 5.37 km (5:00 / km) +127m 4:28 / km
ahr:143 max:156 shoes: Saucony Kinvara 11

Easy post TTT race.

Monday May 4, 2020 #

7 AM

Run 46:58 [3] 9.21 km (5:06 / km) +228m 4:32 / km
ahr:134 max:152 shoes: Saucony Kinvara 11

Easy one around Devonshire park

Sunday May 3, 2020 #

7 AM

Run 27:37 [3] 5.29 km (5:13 / km) +160m 4:32 / km
ahr:130 max:147 shoes: Saucony Kinvara 11

Easy run, quads really need some time off!

C • The Spruit 2

Saturday May 2, 2020 #

5 AM

Cycle 2:29:11 [3] 105.5 km (42.4 kph) +389m
ahr:150 max:169 shoes: Silverback Scalera 1.0

3.1w/kg average, same ride as last week, a bit faster and felt stronger, the lead rider “the beacon” only joined the group from 15km and there was almost a riot about people not sticking to the pace, eventually things settled down for a nice solid ride.

Run 13:07 [3] 2.78 km (4:43 / km) +184m 3:33 / km
ahr:147 max:160 shoes: Nike Run Distance

Around the busy block.

Friday May 1, 2020 #

7 AM

Run 44:38 [3] 10.02 km (4:27 / km) +270m 3:56 / km
ahr:155 max:172 shoes: Nike Run Distance

Hardish 10k :)

4 PM

Cycle 54:25 [3] 31.26 km (34.5 kph) +257m
ahr:131 max:157 shoes: Silverback Scalera 1.0

Easy spin.

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