Training Log: Rob1280
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Paddle | 4 | 4:47:40 | 36.57 | (7:52) | 58.85 | (4:53) | ||||||
| Run | 4 | 4:42:59 | 33.05 | (8:34) | 53.18 | (5:19) | 1268 | |||||
| Gym | 2 | 2:00:00 | ||||||||||
| Total | 10 | 11:30:39 | 69.61 | 112.03 | 1268 | |||||||
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Friday Apr 19 #
5 AM
Run 1:20:31 [3] 14.77 km (5:27 / km) +410m 4:47 / km
ahr:144 max:168 shoes: Kinvara 14 Red
TH hilbrow, nice and chilled.
Thursday Apr 18 #
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.
Wednesday Apr 17 #
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.
Tuesday Apr 16 #
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.
Monday Apr 15 #
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.
Sunday Apr 14 #
7 AM
Paddle 1:00:53 [3] 12.79 km (4:46 / km)
ahr:138 max:174
Nice easy Sunday tt with MJ.
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 14 | ||||||||||||||
| Apr 21 | | ||||||||||||||
| Apr 14 | | ||||||||||||||
| Apr 7 | | ||||||||||||||
| Mar 31 | | ||||||||||||||
| Mar 24 | |
| Week Ending | Training hours by activity | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 14 | ||||||||||||||
| Apr 21 | | ||||||||||||||
| Apr 14 | | ||||||||||||||
| Apr 7 | | ||||||||||||||
| Mar 31 | | ||||||||||||||
| Mar 24 | |
| Week Ending | Training kilometers by activity | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 140 | ||||||||||||||
| Apr 21 | | ||||||||||||||
| Apr 14 | | ||||||||||||||
| Apr 7 | | ||||||||||||||
| Mar 31 | | ||||||||||||||
| Mar 24 | |
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