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Training Log Archive: apope

In the 28 days ending Feb 28, 2011:

activity # timemileskm+mload
  Run16 13:20:45 92.1(8:42) 148.22(5:24)292.4
  Cycling4 12:17:07 142.11 228.7221.1
  Spinning10 9:08:00164.4
  Swim9 8:40:00 11.56(45:00) 18.6(27:57)156.0
  Adventure Racing2 5:24:00 43.5(7:27) 70.0(4:38)97.2
  Hiking1 2:15:0040.5
  Paddle2 2:02:50 12.74(9:39) 20.5(6:00)36.9
  Trail Running1 32:58 4.97(6:38) 8.0(4:07)31.3
  Total41 53:40:40 306.97 494.021039.8
averages - rhr:41

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Sunday Feb 27, 2011 #

Adventure Racing 1:55:00 [3] 25.0 km (4:36 / km)
ahr:148 max:170

Jane, Nathan and I at the Kinetic Race at Avianto.
Stuffed up our first leg by tiger-lining the 2nd control. Everyone else went around on the road and got way ahead. But we somehow finished in touch with everyone else...
Super fun bike, where positions were determined more by navigation than speed. We snuck away from everyone until I went to the wrong side of the big concrete wall. Lost 3 min maybe. Went well after that, trading the lead with Piers and his wonder kid partner. I had a messy last few controls on the bike, with maps flying out my map board! Piers got in about a minute ahead.
Caught them quickly on the last run. Paddled with them, but they ran away on the way back to the obstacle course.
Finished 2nd overall, 45 sec behind Piers. Fun race!

Saturday Feb 26, 2011 #

7 AM

Cycling 5:20:00 [3] 90.0 km (16.9 kph)
shoes: Olympic MTB shoes

Training day with Wiehan, Lizelle and Rudi. We slept at the bottom of Mhlabatini and set off towards Breedts Nek. Over the mountain and back. Into Mountain Sanctuary to discover it was R50 to do 12km of their tracks. So we had a coke and headed back out again and off to Buffelspoort Dam. Along the path next to the dam, and home along the tar road. Stopped at tree tops for some ginger beer. Nice ride!
3 PM

Hiking 2:15:00 [3]

From the house straight up the mountain. Steady effort up. We went along the top towards the vulture restaurant. Decided the rain was coming towards us and headed down. Found an awesome kloof with some good swimming pools

Friday Feb 25, 2011 #


Was planning a swim this morning but slept through both alarms... weeks gone a bit off track training wise. Work's been busy and not getting enough sleep! Big day planned tomorrow

Thursday Feb 24, 2011 #

6 PM

Paddle 57:50 [3] 10.0 km (5:47 / km)
ahr:148 max:158 shoes: K2 Accord

Dabs TT with Lizelle in their Accord. Consistent, nothing spectacular. My right leg was numb so had a few issues with fine right turning maneuvers. Rode an awesome wave for about half a lap but got dropped. I think we did ok considering the lack of paddling training

Wednesday Feb 23, 2011 #

5 PM

Run 31:00 [3] 5.91 km (5:15 / km)
ahr:139 max:160 shoes: Asics 1140

No getting up early this morning, so run and swim in the evening... ran from the gym
6 PM

Swim 1:00:00 [3] 2.0 km (30:00 / km)

Really out of the comfort zone on this one - medley's and hypoxic swimming. Hard work but good session
warmup, 200 kick, 300 paddles, 5 x ( IM on 2:30, 100m with breathing every 3, 4, 5, 6 strokes increasing every 25, on 2:30), 2 x 25 no breathing. cool down.

Tuesday Feb 22, 2011 #

Spinning (Sandton) 1:30:00 [3]
ahr:137 max:147

5 PM

Run 43:00 [3] 9.0 km (4:47 / km)
shoes: Asics 1140

South west loop and then across the highway.

Monday Feb 21, 2011 #

5 AM

Swim 1:00:00 [3] 2.2 km (27:16 / km)

warmup, 300 kick, (50, 100, 150, 200, 200, 150, 100, 50 alternating paddles and swim), 4 x 100m on 2:00, cool down
5 PM

Spinning 53:00 [3]
ahr:132 max:142

Sunday Feb 20, 2011 #

Paddle 1:05:00 [3] 10.5 km (6:11 / km)
shoes: K2 Accord

10 laps with Lizelle in an Accord. Wiehan and Steven next to us. We went quite well. Didn't feel as bad as I thought it would after a 2 month break
7 AM

Run 1:38:30 [3] 21.1 km (4:40 / km)
ahr:165 max:173 shoes: Asics 1140

Tough route. They said the hills would be steep - they were! Controlled but hard run. Enjoyed it

Saturday Feb 19, 2011 #

11 AM

Cycling 2:20:00 [3]

MTB'ing at Groenkloof. Lots of fun new tracks. Felt like interval training - ride a section hard and then regroup.

Friday Feb 18, 2011 #

7 PM

Run (Night run) 1:30:00 [3] 12.8 km (7:02 / km)
ahr:118 max:154 shoes: Asics 1140

Night run from Bedford Centre. Lots of hills and lots of stops to look at the view.

Thursday Feb 17, 2011 #

5 AM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

warmup, 400m pull, 200 kick, 4 x 100m on 2:00, 300m pull, 150 kick, 3 x 100 on 2:00, 200m pull, cooldown.

Spinning 35:00 [3]
ahr:146 max:150

Pretty low effort, but HR must have been up from the swim

Run 45:00 [3] 7.5 km (6:00 / km)
ahr:125 max:157 shoes: Asics 1140

From work with Magi. Bit of exploring. Found a Douglasdale Dairy ex-farm. Out south west and back

Wednesday Feb 16, 2011 #

5 AM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

warmup, 500m pull, 200m kick, 3 x (medley with free every 2nd 25, 4 x 50m on 1:00), cooldown

Spinning 20:00 [3]
ahr:142 max:148

Planned a longer spin with a shorter swim, but since no one else seems to be sticking to the rest week idea, it was the usual swim. Short spin afterwards
5 PM

Run 28:30 [3] 5.0 km (5:42 / km)
ahr:139 max:155

Douglas Drive loop from work after the storm. Easy, legs a bit niggly

Tuesday Feb 15, 2011 #

6 PM

Spinning 50:00 [3]
ahr:132 max:138

Easy spin in Boksburg. Was expecting some more interesting characters at the gym, being Boksburg, but the best i could see was dumbbells on the treadmill

Monday Feb 14, 2011 #

6 PM

Run (3000m trial) 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics 1140

Perhaps not the best timing to be running a 3000m trial but gave it a good go.
3000m in 11:18, so 3:46/km. Felt like I was going ok, but I'm pretty disappointed with 3:46/km!! Perhaps shows the lack of specific speed work lately and at the end two good weeks of training.
HR for the 3km 167 ave and 177 max. Max doesn't really show how hard I was running...

Sunday Feb 13, 2011 #


Planned the orienteering at Jeppe Boys this morning. Successful event and some lessons - when not to use underpasses, printing at different scales, inside/outside corners of fences.

Good week. Missed track on Friday morning and a swim yesterday, but otherwise pretty good. Quality sessions could still be better I think. Rest week!
4 PM

Run 1:20:00 [3] 15.3 km (5:14 / km)
ahr:142 max:155 shoes: Asics 1140

Derby Rd to the old house. Old school Bill Stewart route and home via the old house again.
Legs feeling a bit niggly and tired.

Saturday Feb 12, 2011 #

6 AM

Cycling 3:30:00 [3] 101.2 km (28.9 kph)
ahr:125 max:151 shoes: Shimano SH-R047

Morningside to Woodmeade for Club100 ride. Little B bunch which was good because the holes on that road are a hazard. Stopped with Ross after he punctured. Then home and to William Nicol to get over 100km. Legs don't have a lot of zip... not surprising

Friday Feb 11, 2011 #

6 AM

Run 30:00 [3] 5.45 km (5:30 / km)
ahr:135 max:150 shoes: Asics 1140

Had ideas of going to the track, but sleep seemed a much better idea...
7 PM

Run race (Valentines night race) 45:13 [4] 10.0 km (4:31 / km)
shoes: Asics 1140

Only started my watch when I crossed the start line, so actual race time was about 46:30.
I didn't realise we were that far back! Took 1km to pass Sarah - she is clearly much better at weaving through the crowds. Maybe talking to Julian didn't help. Talking stopped at about 4km when Julian accelerated and I tried to keep up. Nice tempo run in the end.
Through 4km in 20:30. 5km in 24:20 (under 5:00/km!). So last 5km in just over 20:00.

Thursday Feb 10, 2011 #

5 AM

Swim 1:00:00 [3] 2.1 km (28:34 / km)

warmup, 400m pull, 3 x (4 x 100m on 1:55), cooldown
5 PM

Spinning 50:00 [3]
ahr:141 max:163

warmup, 10 x 2min on 30sec off. steady and cooldown.
30 sec isn't very long to get the HR down. Enough to get the sting out of the legs

Wednesday Feb 9, 2011 #

5 AM

Swim 1:00:00 [3] 2.0 km (30:00 / km)

warmup, 12 x 25m stroke count, 10 x 100m stroke count focussing on bringing count down every 25m. 400m pull, cooldown
5 PM

Run 40:00 [3] 6.32 km (6:20 / km)
ahr:126 max:145 shoes: Asics 1140

North of the highway with Magi

Tuesday Feb 8, 2011 #

5 AM

Spinning (Sandton) 1:35:00 [3]
ahr:138 max:148 rhr:41

5 PM

Run 46:00 [3] 7.26 km (6:20 / km)
ahr:138 max:160 shoes: Asics 1140

5km warmup and then 15 x 35 sec hills on the grass at the bottom of sloan.

Monday Feb 7, 2011 #

5 AM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

warmup, 200 kick, 200 pull, 10 x 100m on 2:00, 10 x 50 on 1:00, cooldown. Hardwork!
7 PM

Spinning (Randburg) 45:00 [3]
ahr:122 max:132

Easy spin. Tired legs.

Sunday Feb 6, 2011 #

8 AM

Run race (Jo'burg City Tri) 40:01 [5] 10.0 km (4:00 / km)
ahr:165 max:172 shoes: Asics 1140

So it was a Duathlon because of the mucky water. 10km run, 40 bike, 5 run.
Rumour has it this course is a bit short, so maybe I shouldn't get too excited about a PB. Pretty flat and fast, so good for quick times.
I knew I wasn't very fresh and the HR wouldn't get up. So ran at 165 for 3 laps and then tried to get it to 170 for the last. Nice and controlled

Cycling 1:07:07 [3] 37.5 km (33.5 kph)
shoes: Shimano SH-R047

Had a bit of a mess around getting my feet in. Tried to keep the HR at 160 but it was hard. 2 hills to spike it every lap.
Got lapped by Wolfhaardt and he had done some damage at the front, so no other leaders passed me. Eventually caught Sue on lap 3. And snuck into transition ahead of Doug

Run race 19:19 [5] 5.0 km (3:52 / km)
shoes: Asics 1140

Last run went well. Passed a few people and held off some others.

Total time of 2:06:25. 36th overall and 7th under 24. 3 woman ahead of me. Probably a career high at Gauteng "Triathlon" Champs because I didn't have to swim. I can't believe Richard Murray is u24...

Saturday Feb 5, 2011 #

8 AM

Adventure Racing race (Sensless Summer AR) 3:29:00 [3] 45.0 km (4:39 / km)
ahr:150 max:178

Emvelo nature reserve. Quite a drive but worth it.
Raced with Wiehan and Lizelle.
We had a steady start finishing the short run in about 6th. We moved well on the bike. Steady on the run again. We tubed and foofee slid after the run. We saw Hawkstone in transition so the race was on. Held them off nicely. Got very worried when we were at the bottom of the portage and they appeared at the top. We should have taken the road around instead of the trail through the vlei. Luckily they followed us through the vlei and we held gap.
Ended up 1st mixed team, about 15-20 minutes behind Cyanosis.
We got a 30 min penalty for not punching CP5. I watched Wiehan punch it, so not sure what went wrong. Hawkstone also got 30min for missing CP2 (same story) so luckily it didn't change the results.

Friday Feb 4, 2011 #

6 AM

Run 25:12 [3] 4.58 km (5:30 / km)
ahr:138 max:154 shoes: Asics 1140

Summit and Rivonia. Bumped into Rika
5 PM

Run hills 55:00 [3] 8.0 km (6:53 / km)
ahr:137 max:168 shoes: Asics 1140

Hill intervals with fleet. 8 reps. Reaching about 165 and dropping to 135.
Apparently Sunday's tri has been reduced to a duathlon... suddenly my prospects have improved! I may not have done this much running if I'd known.

Thursday Feb 3, 2011 #

7 PM

Swim 40:00 [3] 1.5 km (26:40 / km)

Short swim at Randburg. warmup, 2 x (200m pull, 200 swim, 100 kick), cooldown.
Lots of kids flying up and down the pool. Very impressive. Making me look silly :)
8 PM

Spinning 20:00 [3]
ahr:135 max:144

Quick and easy spin

Wednesday Feb 2, 2011 #

Swim 1:00:00 [3] 1.9 km (31:35 / km)

warmup, 300 pull, 300 kick, 3 x (left, right, c'up, fists), 12 x 50m on 1:10 focused on stroke count, cooldown.
I'm wondering when these people who need to swim 3.8km are going to step up the distance...
8 PM

Trail Running race 32:58 [5] 8.0 km (4:07 / km)
ahr:176 max:183

Randpark Golf Course Night run - same route as 3 months ago.
About a minute slower! I thought I was about a minute faster but checking the time, def slower. And last time was after the Rogaine weekend. This time I felt like I was putting in much more effort too. Crap.
Started a bit fast and then ran through halfway with Brian - exactly the same as last time. But this time he ran away from me. Got 6th or 7th.
So is it a lack of speed or too much racing lately? Good tempo session at least

Tuesday Feb 1, 2011 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:141 max:154 rhr:42

Like a fleet group session this morning - 5 of us in the class
5 PM

Run 32:00 [3] 5.0 km (6:24 / km)
ahr:125 max:144 shoes: Asics 1140

Sloane and Bryanston Drive with Magi

Run 27:00 [3] 5.0 km (5:24 / km)
ahr:142 max:154 shoes: Asics 1140

Then a slightly brisker loop on the Douglas Drive route

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