In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Paddle | 6 | 6:55:22 | 52.16 | (7:58) | 83.94 | (4:57) | | | | | |
| Run | 3 | 3:22:28 | 23.87 | (8:29) | 38.41 | (5:16) | 858 | | | | |
| Gym | 2 | 2:00:00 | | | | | | | | | |
| Total | 11 | 12:17:50 | 76.02 | | 122.35 | | 858 | | | | |
5 AM
Run 1:10:28 [3] 11.59 km (6:05 / km) +230m 5:32 / km
ahr:126 max:154 shoes: Kinvara 14 Red
Speed work on 7th, 4x200,4x400,4x200, very easy recover in between. Speed started out at 2:50 and slowed to 3:15/km by the end.
4 PM
Paddle 41:15 [3] 8.36 km (4:56 / km)
ahr:125 max:141
Easy warm-up, got some tips on paddle length for MJ and we started going better and better. Slightly longer paddle length in the back.
Paddle 42:08 [3] 10.04 km (4:12 / km)
ahr:162 max:179
Proper paddle tonight but we weren’t under pressure of getting dropped, 5 fast boats, we made a good tactical move on the last lap and took 3rd. Wayne/Brad, Luke/Alex, us, Bruno/Keegan, Ricky/Mike. No love lost on the water.
5 AM
Run 1:17:43 [3] 15.59 km (4:59 / km) +387m 4:26 / km
ahr:139 max:160 shoes: Kinvara 14 Red
Gordon Road route.
5 PM
Paddle 50:37 [3] 9.65 km (5:15 / km)
Easy paddle with a couple of portages.
5 AM
Run 54:17 [3] 11.23 km (4:50 / km) +241m 4:22 / km
ahr:138 max:174 shoes: Hoka Mach 5
Easy wu plus Yield tt in 19:22, 20min pace until last 1km with a hard push at 3:20/km effort to the end.
6 PM
Gym 1:00:00 [3]
Gym instead of paddle, day 2 set.
5 AM
Gym 1:00:00 [3]
Day 1 set with MJ.
4 PM
Paddle 1:32:47 [3] 18.01 km (5:09 / km)
No plan to start but did 3x1km with Matt Fenn and Luke, then individual 4x9min at 13k/hr ish. Got some nice mileage in, felt good.
7 AM
Paddle 1:00:53 [3] 12.79 km (4:46 / km)
ahr:138 max:174
Nice easy Sunday tt with MJ.
6 AM
Paddle 1:17:44 [3] 14.97 km (5:11 / km)
ahr:135 max:169
K1 session with MJ, easy laps plus 3x10min with a portage at the end of each. The new portage area is going to be a game changer for marathons at dabs!
2 PM
Paddle 49:58 [3] 10.12 km (4:56 / km)
ahr:158 max:199
High altitude surf ski champs, with Matt, didn’t go our way, we got knocked in on lap two and I had a bad low blood sugar in the last two laps, but still fun!
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