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Training Log: rockman

In the last 7 days:

activity # timemileskm+m
  5k parkrun1 1:00:45 3.11(19:33) 5.0(12:09)
  rower1 20:00
  Elliptical1 11:00
  event setting/checking1 5:00
  Total4 1:36:45 3.11 5.0
  [1-5]3 1:31:45
averages - weight:75.3kg
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Tuesday Oct 17 #

9 AM

rower (PF) 15:00 [2]
weight:74.8kg

70w average, 25 s/min, steady without surges

rower (PF) 5:00 [1]

30w 25s/m easy warm down
10 AM

Elliptical 11:00 [1]

L2/ 3.6km/hr - concentrated on pushing with hands to engage upper body

Saturday Oct 14 #

5k parkrun race (newy) 1:00:45 [3] 5.0 km (12:09 / km)
weight:75.8kg shoes: armcrutches 2

steady comfortable pace - 5km time 60:45, +0:32 to cross start, so 61:17 for event time - cool, windy, overcast but dry.
- chatting with tail-runner - her family owns farm at Clandulla used for World Masters 2009, Easter 2014 etc, so passed on continuing thanks and appreciation from orienteers for access to property.

Friday Oct 13 #

event setting/checking (Cassilis ) 5:00 [0]
shoes: armcrutches

assistant to tinytoes at the Cassilis PS Small Schools Sports Workshop - a good day, as always.

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