Training Log Archive: Rob1280In the 7 days ending Aug 6, 2017:
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Sunday Aug 6, 2017 #
8 AM
Run race 1:36:12 [3] 21.07 km (4:34 / km) +278m 4:17 / km
ahr:150 max:164 shoes: New Balance Pace
Old eds half. Quads were hurting on the hills after last two days training. Heart rate data not correct, wrist unit not picking up max properly when sweating
Saturday Aug 5, 2017 #
7 AM
Run 1:17:38 [3] 12.17 km (6:23 / km) +602m 5:07 / km
ahr:153 max:177 shoes: Sense Pro 2 Light blue
Koppies session with Alistair. Goal was for 750m of climb, so need to do a few more loops next time.
Friday Aug 4, 2017 #
2 PM
Run 44:01 [3] 4.04 km (10:54 / km) +431m 7:06 / km
ahr:137 max:176
8x westcliff steps. Heart rate not picking up so well for some reason. Hiked up, jogged down.
Team sports 45:00 [3]
Work soccer.
Thursday Aug 3, 2017 #
5 AM
Run 54:51 [3] 10.85 km (5:03 / km) +107m 4:49 / km
ahr:153 max:168 shoes: New Balance Pace
Warm up and down with 3x1.6km tempo.
5 PM
Paddle 50:50 [3]
ahr:167 max:177
Hard tt. But enjoyed it a load. Garmin says training is now unproductive!
Wednesday Aug 2, 2017 #
5 AM
Run 44:19 [3] 8.98 km (4:56 / km) +139m 4:35 / km
ahr:157 max:174 shoes: New Balance Pace
Easy Parkhurst loop
7 PM
Climbing 1:00:00 [3]
17,17L,(19L),18 fail,18 and a bit of bouldering with no real success. That 17 lead hurt a lot.
Tuesday Aug 1, 2017 #
5 AM
Run 33:15 [3] 6.02 km (5:31 / km) +77m 5:12 / km
ahr:147 max:172 shoes: New Balance Pace
1.8km warm up with 12x100m hill sprints. 5-6% gradient all at 22-24sec. Plus 1.8km warm down.
Monday Jul 31, 2017 #
6 PM
Climbing 1:00:00 [3]
Climb with Stijn. Cityrock climbing comp. no grades to go on, but 12 routes on varying grade with bonus points along the way (B1 to B4) giving you an increasing number of points. 3xB4, 3xB3, 1xB2, 3xB1 and 0x2. Giving me 113 points for the week. B1's are the big goals giving 70% of the points. Very cool evening out and something a bit different.