Training Log Archive: Rob1280In the 7 days ending Jan 6, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jan 6, 2019 #
6 AM
Run 1:47:34 [3] 18.58 km (5:47 / km) +554m 5:02 / km
ahr:163 max:184 shoes: Brooks Pure grit 6
Melville koppies east and west, alberts farm and Northcliff with Alex.
10 AM
Climbing 1:00:00 [3] +75m
CR with Murray. 17L,19L,(21),18L,(21)
Saturday Jan 5, 2019 #
5 AM
Cycle 3:54:04 [3] 97.06 km (24.9 kph) +1011m
ahr:121 max:162 shoes: Silverback Kansas 2010
Cradle ride with Bron, her speed is picking nicely! Weather was perfect for riding this morning.
Friday Jan 4, 2019 #
2 PM
Climbing 40:00 [3] +60m
CR with Fred. 18,17L,(21L),(20L). Good long leads the last two.
Thursday Jan 3, 2019 #
5 AM
Run 24:51 [3] 4.73 km (5:15 / km) +110m 4:43 / km
ahr:143 max:168 shoes: Saucony Freedom Iso
6x200m hills. Left calf is still a bit tender when I run.
3 PM
Climbing 30:00 [3] +60m
CR auto belays. 16,20,(22)x2,(21). Got 2 moves higher on both the 22&21, 21 feels in reach but the 22, gets too sloppey
5 PM
Paddle 17:28 [3] 3.21 km (5:26 / km)
Short tt, unexpected low sugar made for a terrible paddle.
Wednesday Jan 2, 2019 #
3 PM
Climbing 1:00:00 [3] +120m
CR auto belays. 15,20,18,19,19,(22),18,21,(22)
Tuesday Jan 1, 2019 #
5 AM
Cycle 2:21:02 [3] 47.01 km (20.0 kph) +584m
ahr:134 max:164 shoes: Scott Scale 910
Happy New Year! Pink route at Holla, was probably my favourite of them all! So much flowing single track.
Monday Dec 31, 2018 #
5 AM
Paddle 1:28:51 [3] 15.51 km (5:44 / km)
ahr:105 max:127
Easy paddle with my dad at Dudley Pringle dam.
4 PM
Run 46:08 [3] 9.22 km (5:00 / km) +203m 4:30 / km
ahr:153 max:176 shoes: New Balance Pace
Easy one out and back and down to Tiffany’s
Surf 20:00 [3]
Conditions same as yesterday, got up on one descent wave.