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Training Log Archive: apope

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+m	load
Cycling	8	23:03:27	397.37	(17.2/h)	639.5	(27.7/h)		434.1
Run	12	11:29:51	76.71	(9:00)	123.46	(5:35)		233.6
Swim	11	9:22:36	14.73	(38:12)	23.7	(23:44)		168.8
Trail Running	3	3:29:20	23.55	(8:53)	37.9	(5:31)		86.5
Spinning	1	1:25:00						25.5
Paddle	2	1:05:00	5.97	(10:54)	9.6	(6:46)		19.5
Strength	2	25:00						7.5
Total	36	50:20:14	518.32		834.16			975.5

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Wednesday Feb 29, 2012 #

5 PM

Run 40:00 [3] 7.06 km (5:40 / km)
shoes: Asics 1150

Run with Magi. She's getting faster!

Tuesday Feb 28, 2012 #

6 AM

Trail Running 2:20:00 [3] 21.5 km (6:31 / km)
ahr:146 max:176 shoes: Salomon Wings 2

Trail run with Brian, Neal, Nic and Mac. From Brian's house, up the concrete track, poffadder loop, and then various tracks home. Honest pace. Awesome run!
Note - can't remember when this actually was, but it has appeared on Dec 31 2012.

Saturday Feb 25, 2012 #

6 AM

Cycling 5:20:00 [3] 153.0 km (28.7 kph)
ahr:124 max:155

Got going a bit late. Out into the cradle and then a few loops of the clover leaf. Chased some Trifactori peeps for bit to keep it interesting. Was hoping to go longer, but needed to get to Fountains for some map updating. And I got a bit bored.
28 ave not too bad in the cradle.
My body seems to have shifted to minimal eating - I've noticed over the last few long rides. No breakfast, 2 bottles of juice and 2 bananas. More than that an my sugar goes high. I suppose its good that my fat burning systems are working. Not good in that I think I should be eating more than that, especially in a race. Maybe this intensity is just low enough to not need much from eating.

Friday Feb 24, 2012 #

5 AM

Swim 1:00:00 [3] 2.7 km (22:13 / km)

warmup, 8 x (50 easy, 50 steady race pace-ish, 50 hard, bk bs), 200 kick, 200 race pace in 3:20 which was a bit ambitious for a long sea swim, 500 cool down.

6 PM

Run hills 45:00 [3] 7.0 km (6:26 / km)
ahr:140 max:175 shoes: Asics 1150

6 Morningside hills. Hard because I didn't have time for more...

Thursday Feb 23, 2012 #

5 AM

Run intervals 1:10:00 [3] 11.0 km (6:22 / km)
ahr:146 max:173 shoes: Asics 1150

Warmup to Flamboyant Rd.
2.4km, 2 min rest
3 x 800, 1 min rest after each
1.6km, 2 min
3 x 800
Run back the gym.
Kept it steady. Legs were struggling by the end

Swim 25:00 [3] 1.1 km (22:44 / km)

Quick swim since there will be no training tonight
warmup, 10 x 100m on 2:00, coming in on 1:45

Wednesday Feb 22, 2012 #

5 AM

Cycling 1:50:00 [3] 48.0 km (26.2 kph)
ahr:115

Morning Engen ride. Lonely start. But found some people to ride with at about halfway

6 PM

Paddle 45:00 [3] 6.6 km (6:49 / km)

Finally a paddle. Cut short but a thunderstorm. But 6 long laps is not too bad. Feeling quite good in the Sabre, but not sure I'm going any faster

Tuesday Feb 21, 2012 #

6 PM

Run 1:08:40 [3] 13.4 km (5:07 / km)
ahr:135 max:164 shoes: Asics 1150

2 loops across the highway. First with Magi and then on my own a bit quicker

Monday Feb 20, 2012 #

Swim 1:00:00 [3] 2.7 km (22:13 / km)

warmup, 200 kick, pyramid of 100, 200, 300, 400 and then back down again. Every 2nd one with paddles. Leaving on 1:50 per 100, getting in on 1:40 per 100. Felt quite good

Note

And back from Nigeria. Landed at 5am.

Sunday Feb 19, 2012 #

2 PM

Run 50:00 [3] 10.0 km (5:00 / km)
ahr:137 max:161 shoes: Asics 1150

On the treadmill in the hotel. Incredibly hot. Only managed 10km. Better than nothing

Saturday Feb 18, 2012 #

5 AM

Cycling 4:45:00 [3] 120.0 km (25.3 kph)

Started by doing the morning loop with Katy and then headed out into the Cradle for another loop. Had to get back to catch a plane to Nigeria...

Friday Feb 17, 2012 #

5 AM

Swim 1:00:00 [3] 2.7 km (22:13 / km)

warmup, 6 x 300m alternating paddles and swim leaving on 6:00, long cooldown

Thursday Feb 16, 2012 #

5 AM

Cycling 1:40:00 [3] 48.0 km (28.8 kph)
ahr:127 max:158

Morning loop. Richard and Rika cut it short so I had to try to keep up with some speedy types on the uphills

5 PM

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

warmup, 200 paddles, 4 x 100m IM, 12 x 50 on 50s, 6 x 100 on 1:50, cooldown

Wednesday Feb 15, 2012 #

7 PM

Run 1:35:00 [3] 15.0 km (6:20 / km)
shoes: Salomon Wings 2

Centrogaine #2 from Pier van Ryneveld Park. Katy joined me and we had a solid run. Our route was quite good. Maybe I would have swapped a few small pointers here and there. We did well, beating Charl and Lizelle. Not sure of the overall position.

Tuesday Feb 14, 2012 #

5 AM

Spinning 1:25:00 [3]
ahr:132 max:150

warmup, low cadence intervals as 20, 15, 10 minutes @ 140-150HR with 10 min easy spinning between each. cooldown.

7 PM

Trail Running race (Bike Park) 36:30 [5] 8.4 km (4:21 / km)
ahr:175 max:182 shoes: Salomon Wings 2

Valentines Night Run at the MTN bike park. Super fun course twisting around all the single track. I was going very well at about 5km, but slowed towards the end. Tim out front, Nathan 2nd, me 3rd. Fun race!

Monday Feb 13, 2012 #

Note

Yellow Fever injection for a quick trip to Nigeria.

5 AM

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

short warmup.
400m TT as hard as possible in 6:25. Not much improvement from my 6:30 last year. I should be getting nearer 6:00.
Straight into 4 x 100m on 1:55. 100 easy
5 x 100m on 1:45 coming in on 1:40. 100 easy
2 x 200m hard, 50 m easy in between
cooldown
hard!

Sunday Feb 12, 2012 #

6 AM

Run 1:17:43 [3] 14.0 km (5:33 / km)
ahr:132 max:148 shoes: Asics 1150

Pretty much the same as yesterday, just on my own.

Saturday Feb 11, 2012 #

5 AM

Run 1:21:30 [3] 14.0 km (5:49 / km)
ahr:129 max:174 shoes: Asics 1150

Midmar weekend. We stayed down in Hillcrest. Precious, who works for the people we were staying with, is doing her 8th Comrades this year. I joined her for a run. We went up some serious hills. Nice to have a guided tour of the area.

11 AM

Swim race (Midmar Mile) 31:03 [3] 1.6 km (19:24 / km)

Started in the non-company team event. Unseeded, so last of 5 waves. The wind picked up steadily through the morning. We had some pretty big waves. I went out hard and kept up a good intensity. There were lots of people to swim around, but it wasn't nearly as chaotic as I was expecting. Swam into a boat that was fishing someone out.
There weren't many times under 30, but the winning time for that race was 19:40, which broke my spirit a bit.
Lekker swim.

Thursday Feb 9, 2012 #

5 AM

Cycling 1:40:00 [3] 46.5 km (27.9 kph)
ahr:127 max:154

Started ahead of the fast bunch again. Adele was keeping me honest at the front. Managed to beat the rain :)

6 AM

Strength 10:00 [3]

Quick core stuff

7 PM

Run hills 45:00 [3] 7.0 km (6:26 / km)
ahr:144 max:175 shoes: Asics 1150

6 x Morningside hills - starting steadily. Only got going in the dark. Katy joined me

Wednesday Feb 8, 2012 #

Note

Falling asleep at work yesterday. Decided to sleep in this morning although the swimming stuff was packed...

5 PM

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

warmup, 200 kick, 8 x (100 fast, 25 left, 25 right), 4 x 100m hypoxic. Cooldown.
Struggled!

Tuesday Feb 7, 2012 #

Cycling 1:30:00 [3] 41.0 km (27.3 kph)
ahr:122 max:156

Engen ride - rolled off early with the girls, but rode on the front quite a bit. Nice and steady

6 AM

Strength 15:00 [3]

Core and stability stuff

6 PM

Run 37:30 [3] 8.0 km (4:41 / km)
shoes: Asics 1150

Out to the Sunninghill TT for the first time with Magi. Nathan and Uli were there. Ran the 1st lap quite quickly in 17:00 and easy on the 2nd lap

Monday Feb 6, 2012 #

7 PM

Swim 1:10:00 [3] 3.0 km (23:20 / km)

warmup, 200 kick, 5 x 400m alternating paddles and swim not too bothered about the time. cooldown to make it 3km

Sunday Feb 5, 2012 #

Note

Total time of 2:13:32. 46th overall and 8th in my age group. Abraham Louw won my AG and 2nd overall in 1:53:00. Grant 2nd in 2:00:54

8 AM

Swim race (Jo'burg City Tri) 26:33 [3] 1.5 km (17:42 / km)

A solid swim. Pretty uneventful. Went around the halfway buoy at 12:45, so I slowed a little, but the 2nd lap was a bit longer because of the swim exit point. Time in the results is 27:48 and must include the transition.

Cycling race (Jo'burg City Tri) 1:03:27 [4] 40.0 km (37.8 kph)

I got a massive 10 second standing penalty for unclipping my helmet before racking my bike. Oops.
I held back on the bike, resisting chasing people that passed me. Tried to keep the cadence up and the peak power down. Not bad, but quite far off everyone who finished ahead of me. Wolfaard did 56:20. And then lots in the 57-58's.
HR started in the high 160's and by the end in the low 160's

Run race (Jo'burg City Tri) 40:58 [5] 10.0 km (4:06 / km)
ahr:175 max:180 shoes: Asics 1150

Time is from my watch leaving transition. Time including transition was 42:17.
The goal for today was to run well off the bike. And I think it went very well. Through halfway in 20:33. I was secretly hoping to go under 40, but not a bad effort. Courses don't come flatter and easier than this though.
Wolfaard ran a 36:02 (comparing with my 42:17). Edmiston a 39:36.

Saturday Feb 4, 2012 #

5 AM

Cycling 5:15:00 [3] 143.0 km (27.2 kph)
shoes: Shimano SH-R047

Up eeeaaarly to ride out the cradle to meet Fleet at something country at 6. Did a lap of the cradle with them, and then back home. Tried to keep it easy, but some of the hills weren't easy at all. A bit knackered by the end, but seem to be ok now.

Friday Feb 3, 2012 #

5 AM

Swim 50:00 [3] 1.9 km (26:19 / km)

Warmup, Set was (2 x 50m, 100 easy) x 3 with the 50s leaving on 60, 55, 50sec. 2 sets. cooldown.
Easy start to the swimming.

6 PM

Run 38:30 [3] 7.0 km (5:30 / km)
ahr:139 max:158 shoes: Asics 1150

Reverse Dairy loop

Thursday Feb 2, 2012 #

6 PM

Paddle (Dabs TT) 20:00 [3] 3.0 km (6:40 / km)

Missed the start after running around with Alan looking for a K2. Ended up in the Sabre and quite happy to miss the start after the last attempt. Had an uneasy 3 laps and then the lightening got very close so we all got off. Good practice in the boat I suppose...

Wednesday Feb 1, 2012 #

6 PM

Trail Running race (Randpark Night Run) 32:50 [3] 8.0 km (4:06 / km)
shoes: Salomon Wings 2

Tried to run fast without running too hard. Ended up being quite hard, but a good tempo effort. Not a bad time. 6th overall and 3rd senior male. 2 twix bars for the effort

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