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Training Log Archive: Rob1280

In the 31 days ending Jan 31, 2013:

activity

time

miles

Paddle

17:00:49

114.39

(8:55)

184.1

(5:33)

Run

15:23:54

104.89

(8:49)

168.8

(5:28)

15:01:00

83.89

(5.6/h)

135.0

(9.0/h)

Cycle

8:29:35

108.12

(12.7/h)

174.0

(20.5/h)

Swim

2:00:14

3.42

(35:11)

5.5

(21:52)

Spinning

50:00

Total

58:45:32

414.7

667.4

averages - sleep:6.8 weight:75kg

15:01

0:00

» now

Thursday Jan 31, 2013 #

5 AM

Run (Parkview - melville) 1:02:00 [3] 10.5 km (5:54 / km)
shoes: Asics DS trainer 11

Easy run with Alex P, Vicky, Fred and Zas.

5 PM

Paddle (Dabs Dusi tt) 50:50 [3] 10.0 km (5:05 / km)

Paddle with Jane, 4.5 laps, 3km run, 2.5 laps. There weren't many guys to work with on the paddle, and it was a little messing around the turns. The run went well, as bad as I thought it was going to be, being the first run with a boat of the season.

Wednesday Jan 30, 2013 #

5 AM

Run (Craighall Loop) 1:25:00 [3] 15.3 km (5:33 / km)
shoes: Asics DS trainer 17

Easy run with Luke. Legs felt good.

Tuesday Jan 29, 2013 #

5 AM

Paddle (2000's) 40:00 [3] 7.5 km (5:20 / km)

3 x 2 laps. 10.14, 9.54, 9.56. Pulled one lap of each. Nothing too fast. In the k2 with jane, Corel in his k1.

6 PM

Run (RAC tt) 37:20 [3] 8.0 km (4:40 / km)
shoes: Asics DS trainer 17

Easy tt, legs felt ok.

Monday Jan 28, 2013 #

5 AM

Paddle (Easy Intervals) 45:00 [3] 7.0 km (6:26 / km)

It took a long time to warm up this morning, 3 laps. Followed by 8min, 6min, 4min, at 70% with Correl.

Saturday Jan 26, 2013 #

3 AM

AR (Highlands Tracks) 15:01:00 [3] 135.0 km (9.0 kph)

What a cool race. I'm not sure of the our leg times yet, but all the legs went pretty well. The hiking was always at a good, consistent speed with some running when the terrain was good, lots of climbing to see all the waterfalls. The riding was not too difficult aside from the rocky decent into T4/5 and the last 8km climb up to the finish, where i took a little strain, i should of stopped to eat something, but it was the last leg so i was just thinking about the finish. Alex Nav'd really well, i don't think we stopped for more than 5min looking for a point, this made our race and helped us finish us before the sun went down and 1min after William 'fast teams' prediction. My blood sugar was really good this race, testing between 3.9 and 5.6, maybe a little low, could of taken some more sweets to snack on. Recovery has gone well, a lot better than after the westcilff stairs session 2 weeks back.

Basically all the people i follow on AP did this race... lots of logging!

Thanks Pope for the awesome race.

Thursday Jan 24, 2013 #

5 AM

Run (Westcliff loop) 1:12:00 [3] 11.5 km (6:16 / km)
slept:6.5 shoes: Asics DS trainer 17

Nice morning run with Alex P, Vicky, Fred, Stu and Zas. Easy pace.

5 PM

Paddle (Warm up) 26:00 [3] 5.0 km (5:12 / km)

Longer warm up before the tt at a faster pace.

6 PM

Paddle (Dabs tt) 47:30 [3] 10.0 km (4:45 / km)

Season best tt. Managed to get onto front bunch, in a stronger tt field than usual, did my fair share of work, ended 4th on the bunch, didn't have enough speed to challenge, well got dropped properly in the last 300m.

Wednesday Jan 23, 2013 #

5 AM

Run (Parkview - Blairgowrie) 1:29:30 [3] 17.5 km (5:07 / km)
shoes: Asics DS trainer 17

Been missing out on some running after the stairs session, but made up for it today. Legs were much better, but not 100% yet. Started out on a loop through parkview, craighall, then extended it into Blaigowrie and back through Victory park and around the Dam.

Tuesday Jan 22, 2013 #

5 AM

Paddle (Intervals) 56:00 [3] 10.6 km (5:17 / km)

9min to 3min, 1 min rests with Jane and Correl. Sadly summer is leaving us.

5 PM

Cycle (Spruit) 1:00:00 [3] 16.0 km (16.0 kph)
shoes: Scott Spark 50

Easy ride with Hayward.

Monday Jan 21, 2013 #

5 AM

Cycle (Emmarentia) 45:00 [3] 18.0 km (24.0 kph)
shoes: Silverback Kansas 2010

Easy spin to get the legs going. Still feeling the stairs session badly.

Sunday Jan 20, 2013 #

6 AM

Run (Parkview short loop) 28:00 [3] 5.0 km (5:36 / km)
shoes: Asics DS trainer 17

I was supposed to run the rac club run, bad legs were sore from friday. Ran with Zas.

10 AM

Paddle (Highveld croc) 2:30:00 [3] 27.0 km (5:33 / km)

Paddle down the croc with Correl. Correl took a few swims, I broke the nose of my boat. Level was really good with all the rain though.

5 PM

Paddle (Intervals) 44:00 [3] 8.0 km (5:30 / km)

Session with jane in the k2, testing out a non.stop dusi mixed combo, and Correl in his k1. 7x 650m @80%, slow 350m to end each lap.

Saturday Jan 19, 2013 #

7 AM

Cycle (Olifantsfontein mtb) 1:57:00 [3] 31.0 km (15.9 kph)
shoes: Scott Spark 50

Muddy conditions out, but good ride. Nice spot at the big red barn, With Nic, Mac, Nathan, Eugene, Tony and Jane.

Friday Jan 18, 2013 #

Note
slept:7.0 weight:75kg

It's official, an XPD entry...

TEAM 16: RUSTY - SOUTH AFRICA
Danie van Aswegen
Wiehan van der Merwe
Robert Crichton
El Le Grange

C • Great stuff! 2

5 AM

Paddle (Intervals) 45:00 [3] 8.0 km (5:38 / km)

Intervals with Correl. 10min, 8min, 6min, 4min, 2min. 2 min rests. Was feeling the hard tt last night.

6 PM

Run (AR club January challenge) 41:50 [3] 5.0 km (8:22 / km)
shoes: Salomon SLabs 4

Tough challenge, tried the conservative approach for the first 2 laps, but I wasn't easy. Will post splits. Well done to Alex and Stijn on some fast reps.

2:11 1:18, Easy to start fast...
2:26 1:24
2:34 1:28
2:41 1:30
2:45 1:31 19:52
2:57 1:31
2:53 1:27
2:57 1:36
2:54 1:25
2:54 1:21 41:50

Thursday Jan 17, 2013 #

5 AM

Run (Craighall Loop) 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics DS trainer 17

Another easy run with Alex P, Fred, Vicky and Zas.

6 PM

Paddle (Dabs tt) 49:00 [3] 10.0 km (4:54 / km)

lots of fast boats on the water tonight. Scraped onto second bunch, and then they upped the tempo, came off half way through lap 8. Not sure of the time, maybe 49min.

Paddle (Warm up) 25:00 [3] 4.0 km (6:15 / km)

Wednesday Jan 16, 2013 #

5 AM

Paddle (Intervals) 50:00 [3] 8.0 km (6:15 / km)

1 lap warm up, followed by 8 x 4min (75%) + 1min rest. Paddled with Correl. Morning paddles on emmarentia are the way to go (in summer), awesome sunrise and calm conditions.

6 PM

Run (westcliff loop) 57:00 [3] 11.0 km (5:11 / km)
shoes: Asics DS trainer 17

Easy run with Alex R. Legs actually still feeling saturday.

Tuesday Jan 15, 2013 #

5 PM

Run (RAC tt) 25:40 [3] 5.0 km (5:08 / km)
shoes: Asics DS trainer 11

Recovery from tsc is complete after this run. Ran with the masses at the back of a big tt field. My training will start to focus a little more on running with 2 Oceans full coming up.

Monday Jan 14, 2013 #

6 PM

Paddle (Emmarentia) 50:00 [3] 8.0 km (6:15 / km)

Easy paddle.

Saturday Jan 12, 2013 #

7 AM

Note

TSC - legs times to follow, including transitions.

I finished 12th overall. I was pretty happy with the result. I needed a little more endurance towards the end of the race, mtb and beach runs legs were a little slow, swim was way off the pace so a lot more work is needed there. Dan Hugo and Stuart Marais were more than an hour ahead of the rest of the field, so I was not that close to the front.

C • What a day... 3

Swim (TSC) 38:14 [3] 2.0 km (19:07 / km)

Longer than expected swim, put me a fair way down the field, and then i spent some time looking for my helmet that had been blown away by the wind. Took some time to get going on the road bike.

Cycle (TSC) 1:29:08 [3] 50.0 km (33.7 kph)
shoes: Silverback Kansas 2010

Very scenic ride along the coast line, definitely my favourite leg of the race. Not the fastest leg, could of stayed with a faster bunch had i been further up the field, but since the ski was cancelled, i was further back than expected.

Run (TSC) 1:04:29 [3] 13.0 km (4:58 / km)
shoes: Asics DS trainer 17

Route was pretty flat, just ran a easy, consistent pace, so that i would be able to paddle strong.

Paddle (TSC) 55:39 [3] 12.0 km (4:38 / km)

Had a good paddle, went for the ski options, as it was more stable at this stage of the race and the wind was blowing pretty hard. Clocked the 3rd fastest ind time, behind Dan Hugo and Paul Marais (top 5 at berg, 5th place finisher at tsc). Caught quite a few other ind's, was feeling strong, pity it wasn't longer. Started to cramp a little.

Cycle (TSC mtb) 1:38:27 [3] 25.0 km (15.2 kph)
shoes: Scott Spark 50

This was going to be my toughest leg of the day. this turned out to be true, lots of climbing and cramping, had some company from one of the lady competitors, a bit of a dark horse in SA multisport, i think she finished 2nd. Some very technical decents enroute made the course quite challenging.

Run (TSC beach run) 1:06:45 [3] 9.0 km (7:25 / km)

Tough beach run, I suffered from cramp, stopping to stretch a bit. I was past in the last 3km by a few ind's including Tim and Jane.

Friday Jan 11, 2013 #

8 AM

Cycle (Hermanus) 45:00 [3] 14.0 km (18.7 kph)
shoes: Scott Spark 50

4 PM

Swim (Reservoir swim) 15:00 [3] 0.5 km (30:00 / km)

Wednesday Jan 9, 2013 #

5 AM

Cycle (Melville loop) 55:00 [3] 20.0 km (21.8 kph)
shoes: Silverback Kansas 2010

Just got my bike back from cycle lab in time. It feels new. Miway and cyclelab did a good job on my claim.

5 PM

Swim (Emmarentia) 21:00 [3] 1.0 km (21:00 / km)

Paddle (500's) 50:00 [3] 7.0 km (7:09 / km)

Last session before total sports challenge. 8 x ±500m, times between 1.55min - 2.00min 80% individual pulls, with 2min rest. Had a few others on the water for company, so that was pretty cool.

Total Sports Challenge: I'm feeling good, training has gone well, sickness free and almost injury free. I've missed my bike for the last 2 weeks, so not looking forward to the mtb leg, Tony says the road bike is not too bad. I'm hoping the paddle legs go well, and that i have a solid road run. It's going to be a mission to log this race when i get back on monday.

C • Good Luck 2

Tuesday Jan 8, 2013 #

6 AM

Swim (Emmarentia) 25:00 [3] 1.0 km (25:00 / km)

Not the best swim today and there is something in the water, been sneezing a lot since getting out the dam.

C • Chlorine?? 1

6 PM

Run (warm up) 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics DS trainer 11

Run (RAC tt) 22:40 [3] 5.0 km (4:32 / km)
shoes: Asics DS trainer 11

Wanted to run fast, but legs need to be fresh for saturday.

Sunday Jan 6, 2013 #

6 AM

Run (Warm up) 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics DS trainer 17

7 AM

Run race (Kudu's 15) 1:07:40 [3] 15.0 km (4:31 / km)
shoes: Asics DS trainer 17

Pretty good run today, but was a little tired at the end and stiff legs.

Saturday Jan 5, 2013 #

7 AM

Paddle (2000's) 55:00 [3] 11.0 km (5:00 / km)

Joined the morning session to paddle. Way too much paddling this week, but no bikes to ride and sore running legs.
2km tt times at 9.12 (ind), 9.18, 9.24 (ind), 9.26 (ind), 9.35 (easy bunch).

Friday Jan 4, 2013 #

Spinning (Wanderers) 50:00 [3]

6 AM

Swim (Emmarentia) 21:00 [3] 1.0 km (21:00 / km)

The dam is getting busy. 20 swimmers in the water.

Thursday Jan 3, 2013 #

5 AM

Run (Westcliff loop) 49:00 [3] 11.0 km (4:27 / km)
shoes: Asics DS trainer 17

Solid run with Pope. He wasn't keen on a warm up, so we pushed the pace all the way to the top of westcliff. Good tempo on the way home. Ran past Chris Froome, while he was on his tt bike, during our last interval, he didn't seem too happy about us passing him :)

C • I wasn't keen on a warm up? 3

Run (Warm down) 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics DS trainer 17

6 PM

Paddle (Dabs tt) 48:50 [3] 10.0 km (4:53 / km)

2 lap easy warmup followed by a quiet tt. Slow first half, on a bunch of 3, pick it up well towards the end. 48.50.

Wednesday Jan 2, 2013 #

5 AM

Run (Parkview loop+) 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Zoom Elite 4

Ran with Zas. She seems to be taking some strain after the festive period, so we turned back early. My legs aren't turning over so easily either.

5 PM

Paddle (Warm up) 15:00 [3] 3.0 km (5:00 / km)

Felt quite stiff from session yesterday.

Run (Grass bank) 15:00 [3] 3.0 km (5:00 / km)

3x hill sprint, 500m each, easy jog back. Got Tim to join in.

Paddle (Emmarentia) 38:00 [3] 5.0 km (7:36 / km)

1 lap warm up followed by 8x 500m intervals, 90%. Distance not accurate, but ended up being a session of 2min on 2min off by 8. Felt good except for the last one. Alex's vadja is setup very nicely, the glass paddle shaft definitely effects my top end speed though, not as quick as the carbon shaft, haven't notice this difference as significantly before, just getting comfortable with my epic I think.

Tuesday Jan 1, 2013 #

4 PM

Paddle (Emmarentia) 1:20:00 [3] 13.0 km (6:09 / km)

2 lap warm up followed by 9min to 1min, 2min breaks. Didn't feel too fast, still recovering from sunday, but paddling base is solid. Session shared with correl and stu.

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