Training Log: Rowan
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Running | 4 | 3:34:21 | 21.52 | (9:58) | 34.63 | (6:11) | 460 | | | | |
| Cycling | 1 | 1:01:23 | 16.06 | (15.7/h) | 25.85 | (25.3/h) | 240 | | | | |
| Total | 5 | 4:35:44 | 37.58 | (7:20) | 60.48 | (4:34) | 700 | | | | |
Cycling 1:01:23 [3] 25.85 km (25.3 kph) +240m
ahr:152
Home to Evans Pass and return. Hard work grinding uphill
10 AM
Running 59:37 [3] 10.01 km (5:57 / km)
ahr:150
Ferrymead loop with Zoe. Finished with a 5 min km.
Running 1:09:10 [3] 11.12 km (6:13 / km) +260m 5:34 / km
ahr:159 max:194
Hill efforts up Rapaki after jogging there to warm up. Did 5 x 2 minute efforts from the bottom gate to gate and about 15m past it and then jogged back downhill between. Jogged home to cool down.
7 AM
Running 1:05:30 [3] 10.1 km (6:29 / km) +200m 5:54 / km
ahr:150
Run from home up Rapaki to just past the poplars and back.
6 AM
Running 20:04 [3] 3.4 km (5:54 / km)
ahr:152
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