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Training Log Archive: apope

In the 29 days ending Feb 29, 2016:

activity # timemileskm+mload
  Run20 28:46:25 193.76(8:55) 311.82(5:32) 3904651.9
  Orienteering2 1:22:09 5.95(13:48) 9.58(8:34) 10039.0
  Total21 30:08:34 199.71(9:03) 321.4(5:38) 4004690.9

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Sunday Feb 28, 2016 #

6 AM

Run 3:39:27 [4] 42.97 km (5:06 / km) +364m 4:54 / km
shoes: Nike Pegasus 29 #2

Township marathon. Plan was to go under 3h40 with Steph. The organisers delayed the start to avoid some gushing sewage, and added about 800m it seems. In the end we had to seriously wikkel to sneak under 3h40.
Felt fine the whole way, but wanted to die after crossing the line. There may have been some melodramatic lying on the floor from me. Steph was just fine. And she got 3rd lady!

Saturday Feb 27, 2016 #

7 PM

Orienteering 22:09 [5] 4.58 km (4:50 / km) +100m 4:21 / km
shoes: Salomon Wings Flight

Jackal Creek at night. Super fun. Couple of small time losses, but nothing too bad. Not far behind Brad, but I think I was quite far off the pace on most controls - maybe more consistent.

Run warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Salomon Wings Flight


Men - Splits

Thursday Feb 25, 2016 #

6 AM

Run 51:49 [3] 9.03 km (5:44 / km) +161m 5:16 / km
shoes: Inov-8 Road 233

Wednesday Feb 24, 2016 #

6 AM

Run 58:50 [3] 10.37 km (5:40 / km)
shoes: Inov8 Road 255

Tuesday Feb 23, 2016 #

6 AM

Run 57:07 [3] 9.74 km (5:52 / km)
shoes: Inov-8 Road 233

Sunday Feb 21, 2016 #

6 AM

Run race 1:31:30 [5] 21.1 km (4:20 / km) +449m 3:55 / km
shoes: Mizuno Wave Sayanora 1

Pirates 21k.
Had a good go, between easy marathon weekends.
Too slow up the big hills for sub-90. Backed off a little with 5km to go, but then Phillipe caught me. Sadly I couldn't quite hold on.

Saturday Feb 20, 2016 #

Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Salomon Wings Flight

Putting out tags, and then shadowing. Pretty slow going.
6 AM

Run 1:13:20 [3] 13.12 km (5:35 / km) +197m 5:12 / km
shoes: Inov8 Road 255

Friday Feb 19, 2016 #

5 AM

Run 1:53:50 [3] 18.46 km (6:10 / km) +306m 5:42 / km
shoes: Mizuno Wave Sayanora 1

Thursday Feb 18, 2016 #

6 AM

Run 57:09 [3] 10.32 km (5:32 / km) +218m 5:01 / km
shoes: Inov8 Road 255

Wednesday Feb 17, 2016 #

6 AM

Run 53:35 [3] 9.54 km (5:37 / km) +155m 5:12 / km
shoes: Inov-8 Road 233

Sunday Feb 14, 2016 #

Run 3:49:00 [3] 42.2 km (5:26 / km)
shoes: Nike Pegasus 29 #2

PnP marathon. Ran with Steph - so romantic on Valentines day. Fairly comfortable pace, although still a long way to run.

Friday Feb 12, 2016 #

6 AM

Run 30:03 [3] 5.98 km (5:01 / km) +61m 4:47 / km
shoes: Salomon Wings Flight

Up and down the river with the dogs.

Thursday Feb 11, 2016 #

5 AM

Run 1:12:36 [3] 12.28 km (5:55 / km) +303m 5:16 / km
shoes: Inov8 Road 255

Nice route up into Bryanston

Wednesday Feb 10, 2016 #

6 AM

Run warm up/down 22:00 [2] 3.8 km (5:47 / km)
shoes: Mizuno Wave Sayanora 1

Run tempo 36:04 [4] 8.07 km (4:28 / km)
shoes: Mizuno Wave Sayanora 1

Tempo run. Ended up faffing with the dogs, so not a proper time trial. Still a good tempo run.

Tuesday Feb 9, 2016 #

6 AM

Run 57:42 [3] 10.11 km (5:43 / km) +159m 5:18 / km
shoes: Inov-8 Road 233

Sunday Feb 7, 2016 #

6 AM

Run 3:00:29 [3] 30.89 km (5:51 / km) +483m 5:25 / km
shoes: Nike Pegasus 29 #2

Tara Club run, plus a bit

Saturday Feb 6, 2016 #

8 AM

Run 1:19:39 [3] 11.97 km (6:39 / km) +232m 6:04 / km
shoes: Inov-8 Road 233

To Hamilton Park and back

Friday Feb 5, 2016 #

5 AM

Run 1:19:11 [3] 13.52 km (5:51 / km) +315m 5:15 / km
shoes: Inov-8 Road 233

Thursday Feb 4, 2016 #

5 AM

Run 24:09 [3] 3.8 km (6:22 / km) +128m 5:27 / km
shoes: Mizuno Wave Sayanora 1

To the gymnasium

Run 20:33 [3] 5.01 km (4:06 / km) +82m 3:48 / km
shoes: Mizuno Wave Sayanora 1

5km of the Benmore route as TT. Attila blew after 3km - he trotted km 4 & 5. Trotting speed is limited to about 4:15.

Run 29:56 [3] 4.82 km (6:13 / km) +40m 5:58 / km
shoes: Mizuno Wave Sayanora 1

Home

Wednesday Feb 3, 2016 #

6 AM

Run 1:18:26 [3] 13.21 km (5:56 / km) +251m 5:25 / km
shoes: Inov8 Road 255

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