Training Log Archive: Rob1280In the 7 days ending Feb 23, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Feb 23, 2014 #
6 AM
Run 55:48 [3] 11.0 km (5:04 / km)
shoes: Asics DS trainer 17
Had a good week running, we'll relatively better than any of my last 6 weeks.
8 AM
Paddle 50:30 [3] 10.0 km (5:03 / km)
In the ski again, faster than Thursday. Not sure of actual time, on bunch with Russell, Marco and Mark.
10 AM
Run (Wits sprint O) 21:06 [3] 4.0 km (5:17 / km)
shoes: Asics DS trainer 11
I lost 2 min on the first leg, trying to figure out what the grey things were and punched a wrong control. After that things went pretty well, even pipped the Pope on 2/3 legs by a second or two when I was racing Cobus, who is looking quite fit after all his drakensberg work, I hope I can keep up next weekend.
Saturday Feb 22, 2014 #
7 AM
Cycle 3:40:00 [3] 62.0 km (16.9 kph)
shoes: Scott Scale 910
Ride over breedts nek, with Murray, Alex and Steve and my pack. Can feel that I haven't shown my bike any attention of late.
Friday Feb 21, 2014 #
4 PM
Run 45:03 [3] 9.3 km (4:51 / km)
shoes: Asics DS trainer 17
Another easy run
Thursday Feb 20, 2014 #
5 AM
Run 30:00 [3] 5.0 km (6:00 / km)
Run with the hounds to and around koppies east, Zaskar off the lead the whole way, very we'll behaved.
Gym 10:00 [3]
Lunges and squats, plan to improve my leg strength, may need to start following the Stijn regime...
6 PM
Paddle 51:30 [3] 10.0 km (5:09 / km)
Easy tt in the ski, not much of a bunch to work with, I was pulling good laps times. Had a solid start, but got dusted after a few intervals from the k1's who have a lot more speed.
Wednesday Feb 19, 2014 #
5 AM
Swim 25:00 [3] 1.0 km (25:00 / km)
Easy lap around the dam
5 PM
Run 57:30 [3] 11.0 km (5:14 / km)
shoes: Asics DS trainer 17
Legs not 100% yet after dusi, but it was a good run.
Tuesday Feb 18, 2014 #
5 PM
Run (2436) 24:36 [3] 5.0 km (4:55 / km)
Monday Feb 17, 2014 #
8 PM
Team sports 40:00 [3]
Another win, plus one goal for me.