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Training Log Archive: apope

In the 28 days ending Feb 28, 2015:

activity # timemileskm+mload
  Run12 17:14:27 117.59 189.25 2229446.2
  Trail Running2 8:14:01 27.51(17:57) 44.28(11:09) 202198.8
  Cycling4 5:54:16 85.58(14.5/h) 137.73(23.3/h) 2063106.3
  Paddle5 4:38:42 27.68(10:04) 44.54(6:15) 4883.6
  Orienteering3 1:42:19 10.88(9:24) 17.51(5:51) 30637.1
  Total24 37:43:45 269.24 433.3 6667772.0

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Thursday Feb 26, 2015 #

9 AM

Run intervals 56:05 [4] 10.92 km (5:08 / km) +6m 5:07 / km
shoes: Nike Pegasus 29 #2

12 x 600m at 1:14 with 45 sec rest. Hard work. Run up and down the road next to Insead.

Wednesday Feb 25, 2015 #

4 PM

Run 1:51:04 [3] 20.69 km (5:22 / km) +258m 5:03 / km
shoes: Salomon CrossMax

Super run around Fontainebleau Forest. Looks like a great orienteering area. Rainy and muddy, but really enjoyed it.

Sunday Feb 22, 2015 #

8 AM

Trail Running 3:43:44 [2] 21.0 km (10:39 / km) +863m 8:50 / km
shoes: Salomon Wings 2

Day 2 of Run the Berg looked less interesting, so we did the Tugela Gorge route instead. GPS did quite a lot of wandering.

Saturday Feb 21, 2015 #

8 AM

Trail Running 4:30:17 [2] 23.28 km (11:37 / km) +1158m 9:18 / km
shoes: Salomon Wings 2

Day 1 of Run the Berg. Started at the Cavern Hotel and climbed up the escarpment. Looped around to the north west and ended at All Out Adventures. Some running, lots of hiking.
4 PM

Paddle 1:52:00 [3] 19.0 km (5:54 / km)

Lekker paddle on a canal above Woodstock. Cruised out, and crawled back. Flow direction was not what I would have guessed.

Friday Feb 20, 2015 #

5 AM

Run 1:15:00 [3] 13.0 km (5:46 / km)
shoes: Nike Vomero 7 #2

Friday route, and a short dog run.

Thursday Feb 19, 2015 #

5 AM

Run intervals 1:09:33 [3] 11.04 km (6:18 / km) +59m 6:08 / km
shoes: Nike Vomero 7 #2

12 x 400m in 1:22 with 1:30 rest.
Cool down back at the river with the dogs.

Wednesday Feb 18, 2015 #

6 AM

Paddle 36:00 [3] 6.0 km (6:00 / km)

10 x 400m with another good crowd. Even Alex W joined us.

Tuesday Feb 17, 2015 #

6 PM

Run hills 47:44 [3] 8.53 km (5:36 / km) +291m 4:47 / km
shoes: Nike Vomero 7

Hills with a dog relay. 5 x 8th Ave with Attila and then 2 x Brakrivier with Leia.

Sunday Feb 15, 2015 #

4 AM

Cycling 48:54 [3] 16.85 km (20.7 kph) +343m

To the digs, before the crack of dawn. Running slightly late.
5 AM

Run 2:05:08 [3] 22.84 km (5:29 / km) +474m 4:58 / km
shoes: Nike Vomero 7

Pirates 21. Got there a little late, and then waited for Andrew who also got there late. Started a few minutes after the gun. Very easy for the first 10km and then picked it up on the steep uphills. Steady on the last few downhill km. About 1:54 for the 21km.
9 AM

Cycling 47:12 [3] 16.33 km (20.8 kph) +242m

Home again. Slightly quicker route.

Paddle 30:00 [3] 5.0 km (6:00 / km)

5 laps of Emmarentia.

Saturday Feb 14, 2015 #

5 AM

Cycling 3:53:10 [3] 97.54 km (25.1 kph) +1478m

Road ride with Richard and Doug

Friday Feb 13, 2015 #

5 AM

Run 1:22:40 [3] 14.81 km (5:35 / km) +222m 5:12 / km
shoes: Nike Vomero 7

Wednesday Feb 11, 2015 #

Run 29:15 [3] 5.5 km (5:19 / km)
shoes: Nike Vomero 7

Run with Rob and Janneke. Quads are a bit achey.

Paddle 45:00 [3] 6.0 km (7:30 / km)

9 x 400m. Good crowd made it fun. Can only improve :)
6 PM

Orienteering 39:00 [3] 7.0 km (5:34 / km)
shoes: Salomon Wings 3

Last of the summer series. Easy-ish run with the dogs. Legs are feeling pretty good, but didn't push it.

Tuesday Feb 10, 2015 #

Cycling 25:00 [3] 7.0 km (16.8 kph)

Riding with the dogs down at the river. They seem happy at 3:00/km :)

Sunday Feb 8, 2015 #

9 AM

Orienteering 21:24 [4] 2.88 km (7:26 / km) +153m 5:53 / km
shoes: Inov8 x-talon

At the Wilds. Managing a big toe nail that is probably going to come off.

Note - new Vomero's are half a size smaller. No problem on slow 30km runs. Big problem on hard marathons
5 PM

Paddle 55:42 [3] 8.54 km (6:31 / km) +48m 6:20 / km

8 laps. Had Piers for company at the beginning - I struggled to keep up with him in a K2 and the 2 kids in the back :)

Saturday Feb 7, 2015 #

6 AM

Run race 3:03:08 [5] 41.92 km (4:22 / km) +268m 4:14 / km
shoes: Nike Vomero 7 #2

Sasolburg Marathon.
Went out aiming for under 3h.
Went through half way in 1:29, which was perfect. That included a pit stop at about 10km - although you wouldn't really know from the splits.
The 2nd half went well until about 5km to go, when my calves started cramping. I had 1h01 for the last 14km, so on schedule. And I think even 22:30 for the last 5km, but when I got down to 4:30's my calves would cramp and I'd have to walk it out. So I managed a despondent 5:00/km average to the end.
Pretty happy, because it's a PB, but was keen to push under 3h. The rest of the body was feeling up to it...
Course may have been a little short, or my watch was reading long.

Friday Feb 6, 2015 #

Note

Lazy week! Sasolberg Marathon tomorrow.

Run 10:00 [3]
shoes: Nike Vomero 7 #2

Some short strides down at the river. Keeping the legs guessing.

Wednesday Feb 4, 2015 #

5 AM

Run 1:17:34 [3] 12.02 km (6:27 / km) +233m 5:53 / km
shoes: Nike Vomero 7 #2

Morning run, with some dog training.
5 PM

Orienteering 41:55 [3] 7.64 km (5:29 / km) +153m 4:59 / km
shoes: Salomon Wings 3

Fun summer series with the dogs.

Sunday Feb 1, 2015 #

6 AM

Run 2:47:16 [3] 27.97 km (5:59 / km) +418m 5:34 / km
shoes: Nike Vomero 7 #2

Tara club run. Time includes plenty of garage stops.

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