Training Log Archive: Rob1280

In the 7 days ending Dec 23, 2018:

4:27

0:00

6 AM

Run 1:31:35 [3] 13.53 km (6:46 / km) +520m 5:41 / km
ahr:161 max:181 shoes: Brooks Pure grit 6

Hard work at Melville koppies east with Pope.

10 AM

Climbing 45:00 [3]

Working some harder auto belays 18,(21)x2,(20),(22),(21) some success but not in getting to the top.

5 AM

Cycle 3:27:21 [3] 79.51 km (23.0 kph) +969m
ahr:120 max:160 shoes: Silverback Kansas 2010

Cradle with Bron, road bike this morning.

1 PM

Climbing 1:00:00 [3]

Autobelays 18,20,19,21,18,19,(21x),(22x)x2,6A,(6A+), Stijn boulders, awkward 6A, crimpy 6A+, but maybe I was just tired. Good climb

2 PM

Cycle 1:41:45 [3] 31.69 km (18.7 kph) +429m
ahr:124 max:163 shoes: Scott Scale 910

Spruit ride from Bryanston to Emmarentia with Stu Dring. Haven’t ridden this section for a while and it was good to get back on it.

6 AM

Run 47:14 [3] 8.12 km (5:49 / km) +84m 5:32 / km
ahr:148 max:160 shoes: Saucony Freedom Iso

Easy spruit run with Alex, Steph and their hounds from Riverside.

5 PM

Paddle 50:07 [3] 10.34 km (4:51 / km)

Chilled tt with Mat. Course was 300m longer tonight which is strange.

Climbing 1:00:00 [3]

CR with Stijn. 18,19,(23x),(19L),20L,(24x),18

5 AM

Run 57:35 [3] 12.71 km (4:32 / km) +127m 4:19 / km
ahr:161 max:185 shoes: New Balance Pace

Hard run on the spruit with Mark. Had a little fall under Bryanston dr bridge taking some skin off. Felt good!

5 AM

Run 42:01 [3] 8.31 km (5:04 / km) +133m 4:41 / km
ahr:150 max:168 shoes: New Balance Pace

Easy one around Bryanston

7 AM

Climbing 40:00 [3]

Early morning session with Stijn and Murray at the tranquilitas crag, (18),17. Vision Think & ??, 17 is the best route I’ve climbed at boven!