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Training Log Archive: apope

In the 30 days ending Nov 30, 2007:

activity # timemileskm+mload
  Cycling12 17:49:17 204.74 329.5 417382.3
  Foot Rogaine1 11:50:00 35.11(20:13) 56.5(12:34) 2078426.0
  Swim7 3:39:00 4.66(47:00) 7.5(29:12)55.6
  Run4 1:53:20 12.43 20.01 39241.4
  Walking2 1:10:00 4.1(17:04) 6.6(10:36)15.0
  Orienteering1 1:03:44 5.1(12:31) 8.2(7:46) 14515 /20c75%38.2
  Stationary Bike1 1:00:0012.0
  Paddle1 45:004.5
  Total24 39:10:21 266.14 428.31 303215 /20c75%975.0
averages - sleep:8 rhr:46

» now

Friday Nov 30, 2007 #

Swim 26:00 [3] 1.0 km (26:00 / km)
rhr:43 slept:8.5

Was bloody freezing at Ellis Park. There was no one there when I arrived. Luckily I left some money at the gate, because a life guard showed up towards the end of my swim to ask if I had paid. Don't know where the money goes... its supposed to be heated but seems a bit chilly.
Thank God for Wimpy coffee afterwards.

Run 10:00 [3]
shoes: Asics Gel 1120

Went for a 45 min walk with Dad through Fotheringham park and past Hillcrest Primary.
Then had a 10 min run around to keep the legs alert

Thursday Nov 29, 2007 #

Stationary Bike 1:00:00 [2]
ahr:124 max:140 slept:9.0

Read my book with my new noise canceling earphones - they work really well

Cycling 36:48 [2] 10.88 km (17.7 kph)
shoes: Olympic MTB shoes

Ave 17.7
Cycle with Sarah through Primrose. She was moving nicely.

Wednesday Nov 28, 2007 #

Paddle 45:00 [1]
rhr:40 slept:7.5

RHR right down again. And yesterday morning's was about right coz I checked it a few times. It had dropped to about 50 in bed last night. ?

What a fine day for a paddle. Overcast, windy, about 18 degrees. Dylan and I took to the water in our new old K2 Zeus and we tipped in about 30 sec. We did away with the seats and were remarkably stable for a few minutes. We swam again to keep things cool. Then we had a solid half an hour of paddling as close to the bank as possible.
I went and brought a life jacket. It was fun tho...

Run (Bedfordview TT) 35:57 [4] 8.0 km (4:30 / km) +142m 4:08 / km
ahr:166 max:194 shoes: Asics Gel 1120

Not much of a time trial really, in terms of intensity and that there was no one else there when Sarah and I started. Apparently they start at 17.45. Not 17.30. Anyway, seems like something thats worth doing, to gauge fitness from week to week.
Ran comfortably

Tuesday Nov 27, 2007 #

Swim 30:00 [2] 1.0 km (30:00 / km)
ahr:133 max:144 rhr:56 slept:8.5

RHR is up there again. Stomach loose again. Had enough now!
I planned to swim 1000m and stopped the watch at 23:40. Sounds a bit quick, so I probably lost count and it was actually 900m. But I messed about a bit trying to coordinate kicks with arm movements after that

Monday Nov 26, 2007 #

Cycling (Kyalami) 1:00:00 [3] 25.44 km (25.4 kph)
rhr:53 slept:8.0 shoes: Shimano SH-R047

Max 61 Ave 25.2
Lewton has been wanting to go and cycle at Kyalami for ages. It was fun to ride around the track the first few times, but then it kind of wears off. Yes, its super safe, high ave speed but its a long way to travel in major traffic, R15 entrance, and the track isn't that exciting after 6 laps. I had visions of having to break hard for corners and taking the first lap easy. Well... you don't even need to touch the brakes the track is so wide.
And there were only 10 people there - so much for 'improve your bunch riding'.
Did 6 laps in total. At about lap 4 started fading and didn't feel too good.
And the stomach is finally coming around. RHR was high this morning, but yesterday it was down around 38. ? I feel fine

Friday Nov 23, 2007 #


Seem to have picked up what I hope is a 24 hour stomach bug. Felt a bit down yesterday afternoon, had a dreadful night of shivering and then really bad sleep, and then a splitting headache this morning. By 7.30 I was feeling much better. I'm ok now, stomaches a bit loose and don't have much energy.

Thursday Nov 22, 2007 #

Swim 32:30 [2] 1.2 km (27:05 / km)
ahr:136 max:145 rhr:42 slept:5.0

Swam 1200m straight. And then pottered around a bit afterwards.
Purchased a paddle - got a patched carbon blades glass shaft paddle for R500 - seemed like a good deal.

Wednesday Nov 21, 2007 #

Run (Caltex route) 33:33 [3] 6.0 km (5:36 / km) +109m 5:08 / km
ahr:150 max:170 slept:9.0 shoes: Asics Gel 1120

Steady run. Pleasant temperature. Ran into Lisa going the other way on Kloof Road.
Last exam was today!

Tuesday Nov 20, 2007 #

Swim 38:39 [2] 1.1 km (35:08 / km)
ahr:107 max:144

Swam 1km without stopping. Oh yeah...
Not sure if HR was right, but did feel like I could swim at the effort level for a long time.

Run (Fotheringham and Engen) 33:50 [2] 6.01 km (5:38 / km) +141m 5:02 / km
ahr:148 max:173 rhr:40 slept:8.0 shoes: Asics Gel 1120

Gentlest of runs through the new found Fotheringham Park and then the Engen loop. The new park is definitely good for a few hill intervals when the mood strikes.

Sunday Nov 18, 2007 #

Cycling race (94.7 Cycle Challenge) 3:01:18 [4] 94.7 km (31.3 kph)
ahr:150 max:183 slept:8.0 shoes: Shimano SH-R047

Max 75.6 Ave 30.3
Nice day for a ride, and I still love the route - full road closure on the streets of Jo'burg.
My clock is under-reading by about 3km over the distance - didn't change any settings after getting it from Craig.
Official time isn't out yet, but I would guess about 3h02. Busted my ass over the last 20km to get under 3h...
Felt amazing compared to past years. Went about the same speed over the 1st half as last year, but on a road bike, which made a big difference. Was fresh and strong getting onto the N14. Sat in an awesome group for about half of it and then was in the wind with Lewton for the 2nd half. Getting off the highway, had about 35min to go under 3h. Started upping the pace and left Lewton around there. Sucked a few wheels but then really decided to go for it. Not under 3 but really happy about how I felt - no cramping and legs were strong to the end.
Diabetic team tent was nice afterwards with free drinks and food for me and my mates. Lewton took about 3h08 and Dan 4h+. Saw Craig who got a solid 2h50 or so. Interesting that last year, on the bike I rode today, he rode 3h01.
I have room for improvement, with more training, better start time, experience, better bunch riding, and better bike... maybe a the 5.5kg Cervelo I saw at the expo!

Saturday Nov 17, 2007 #

Cycling race (94.7 MTB 20km) 1:38:26 [2] 21.72 km (13.2 kph) +417m
ahr:120 max:161 slept:7.0 shoes: Olympic MTB shoes

Rode the 20km race with Sarah. The idea was to go slowly and save the legs for tomorrow. We started at the back of the 800 or so pack and had to wait ages to get through the 1st bit, and then weave through lots of people.
I tried to eat well to keep the glycogen reserves up. I thought I'd maybe eaten too much, but the sugar was 4.7 when I got home. I saw a biokineticist who is big on diabetes at the Accu-check kit collection evening. He went on about how important recovery fuel is - recommends something like 750ml of energade after exercise. This means you have to inject a bit to avoid a spike. I ate a banana after the race as 'recovery food'. But at 4.7 decided to have a bowl of pronutro and inject 1 unit at about 11.00. Hmmm...
And he was very pro insulin pumps...

Friday Nov 16, 2007 #

Swim 28:51 [3] 1.0 km (28:51 / km)
ahr:136 max:145 rhr:38 slept:8.5

600m piece in a bit over 16min and then 400m. Was feeling quite good and I'm keen to push the distance next week.

Wednesday Nov 14, 2007 #

Cycling 1:05:29 [2] 19.15 km (17.5 kph)
rhr:42 slept:9.0 shoes: Shimano SH-R047

Max 51.2 Ave 17.5
Easy ride with Sarah. Replaced my chain and cassette. Not as hard as it seems - a bit dirty though

Tuesday Nov 13, 2007 #

Cycling (Primrose) 57:18 [4] 23.27 km (24.4 kph)
ahr:133 max:187 rhr:45 slept:8.5 shoes: Shimano SH-R047

Max 47.8 Ave 24.4
Did the Primrose ride but did 3 loops of the hill at quite a high intensity. 7m50, 7m50 and 8m00 for the 3 loops with about 7 min off between, riding around to the start.
Last high intensity day I think. I'm not making this up - found a 1 week 'program' to return to form after sickness. Involves high intensity stuff at the beginning and a longish ride tomorrow.

Monday Nov 12, 2007 #

Cycling (Linksfield) 1:03:15 [4] 21.77 km (20.7 kph)
ahr:138 max:170 rhr:40 slept:9.0 shoes: Shimano SH-R047

Max 45.4 Ave 20.6
Did the linksfield loop. So went up Sylvia's pass, Alpe d'Huez twice (4m52 and 4m50), and then Sovereign street.

Sunday Nov 11, 2007 #

Cycling 2:01:00 [3] 45.96 km (22.8 kph)
rhr:40 slept:8.0 shoes: Shimano SH-R047

Max 51.2 Ave 22.7
Rode with Lewton. 1 week till the 94.7.
My legs are still a bit soft and Lewton made me suffer badly going up Sylvias Pass. Will try to have a few high intensity rides early this week.

Saturday Nov 10, 2007 #

Orienteering race (Mofolo Park) 15:14 [4] 2.9 km (5:15 / km) +40m 4:55 / km
slept:5.5 shoes: Saloman XA Pro 3D

The Park World Tour is here and the club is putting on a show for them. We had an event in Soweto, at Mofolo Park. The local school was there singing and dancing and the Scandi's seemed to love it.
Short fast course with no mistakes. Was running well within myself. Felt a bit fatigued still, but better than I thought. Was beaten by two foreigners.
Interestingly, if Jeremy did had the same time as I did for #9, we would have had exactly the same time. He wasted 3 min there. It was in the wrong place, but luckily I spotted it.

Orienteering race 48:30 [4] *** 5.3 km (9:09 / km) +105m 8:20 / km
spiked:15/20c shoes: Saloman XA Pro 3D

Another Park World Tour event, this time at Groenkloof. The map was updated a bit and the courses were fun and interesting.
Went quite well till 8. Lots of direction changing - could have been faster with compass, or maybe less reliant on the compass. I think 8 was in the wrong place - waste 5 min looking until I decided it obiously wasn't were I thought it should have been and moved NW. Should have done that after 2 min of looking. Was confused about the roads to 9 but recovered ok. Then spent 3-4 min on #11 walking within 10 meters repeatedly. Wasn't much of a crag really. Poor route choice to 13. And stuffed around a bit on 15 and 18.
I enjoyed the area a lot. Hopefully the Juniors coined it with the wine drinking Scandi's


Based on comparison with Sarah, I could have saved 8 min of mistakes in the afternoon, just based on the splits she beat me on (!). These were #8 and #11. And there were some bad route choices :(

Friday Nov 9, 2007 #

Cycling 39:57 [2] 11.36 km (17.1 kph)
rhr:43 slept:8.0 shoes: Shimano SH-R047

Max 46.2 Ave 17.0
Rode the primrose route with Sarah. Quad nearer knee a bit sore. Getting there I think...

Swim 35:00 [3] 1.2 km (29:10 / km)

Swam 2 * 600m pieces in the Edenvale pool. In the shallow end, my fingers were touching the bottom. 25 meter pool, so did 25 meters free then 25 meters breast

Thursday Nov 8, 2007 #

Cycling 39:46 [2] 12.9 km (19.5 kph)
rhr:47 slept:9.0 shoes: Shimano SH-R047

Max 44.2 Ave 19.4
Could feel some aches in my quads at the beginning. I was feeling ok at the end. RHR still dropping
Purchased a new chain and cassette for my road bike

Wednesday Nov 7, 2007 #

Walking 40:00 [3] 3.6 km (11:07 / km)
rhr:55 slept:8.5 shoes: Asics Gel Orient

Muscles are feeling better, but I'm still not feeling particularly well - but that could be due to my signals exam.
RHR is falling

Tuesday Nov 6, 2007 #

Walking 30:00 [1] 3.0 km (10:00 / km)
rhr:60 shoes: Asics Gel Orient

Walking counts as exercise when in this state. I feel drained, almost like I'm sick. RHR is high. Everything is sore. Slept most of yesterday afternoon, which isn't good for studying. Feeling better today though and the walk loosened things up.

Sunday Nov 4, 2007 #

Cycling race (MTB rogaine) 4:56:00 [3] ** 42.35 km (8.6 kph)
shoes: Olympic MTB shoes

Same map as foot.
Also with Nathan. I was happy to hear that he could barely feel yesterday's efforts. And I was a cripple. Bollocks
Started reasonably well because we were using different muscles. Did some big descents and climbs and motored past a few good teams. At about 3 hours I started fading. We had grand plans but we realised that the roads weren't good enough for the speeds we needed. Never mind my legs.
Slowed down badly between hour 3 and 4. Again Nathan was beasting up the hills. At about 4 hours I said I'd had enough and wasn't going to manage much more than getting back. He took it well and we took the main road back. We got quite a few points off the main road.
We some how came 3rd overall (I think). Not bad for my complete absence of go in the second half.
Again, Nathan with someone better than me would be a winning team.
Disappointing performance on my part.
The weekend wasn't really enjoyable, more like Epic. But in a few weeks I'll probably be looking forward to the next one

Saturday Nov 3, 2007 #

Foot Rogaine race (12 hour) 11:50:00 [4] ** 56.5 km (12:34 / km) +2078m 10:37 / km
shoes: Saloman XA Pro 3D

Kaapsche Hoop Foot Rogaine, 1:35000 map.
Went with Nathan Thompson. I was worried that he would be far too quick for me and I was right. But he was a fantastic partner and carried my bag from hour 3. I navigated quite a bit and he just beasted about the place not taking much strain.
But I took strain. Hours 5 and 6 I thought I was going to be a cripple. Hour 7 I could run more comfortably than I could walk. Hours 8 and 9 I got some divine intervention and we cruised. Then we got hailed on twice and caught in a huge thunderstorm. Then got a headache and thought I was going hyperthermic. At hour 10 I said I wasn't interested anymore and thought if I went further I might have some permantent damage. Rested at the start/finish and then managed to get up to do the last loop we had planned.
All in all, I was very impressed with my resilience. Nathan needs someone very quick as a partner.
We came 4th overall and 2nd male pair. I think Heidi and Stefan tamed some wild horses too beat us. We had about 2350 points. Winners Nic and Ryno had about 2700

Friday Nov 2, 2007 #

Cycling 10:00 [2]
shoes: Olympic MTB shoes

Rode to the bike shop to get a tube and enquire about some new bits.

I was picked by Go-Multi to do the Duel Ultra Triathlon in January. 2km swim or 15km paddle, 80km cycle and 20km run. Supposed to be worth R8000. Woo Hoo.

Off to Kaapschehoop now...

Thursday Nov 1, 2007 #

Swim 28:00 [3] 1.0 km (28:00 / km)
ahr:138 max:155 slept:8.0

Pleasant swim. Wore HR monitor for interests sake and HR was 150 at the end of each length, so not sure how the avg was 138.
Did 600m in 16:09, bit of fiddling with googles and HR belt in that.
Had a break and did another 400m.

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