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Training Log Archive: apope

In the 30 days ending Nov 30, 2009:

activity # timemileskm+mload
  Run12 8:24:40 61.73(8:11) 99.34(5:05)172.1
  Cycling5 8:02:55 110.39(13.7/h) 177.66(22.1/h)214.9
  Paddle4 3:00:37 19.88(9:05) 32.0(5:39)54.2
  Trail Running3 2:13:00 14.32(9:17) 23.05(5:46)54.9
  MTB-O1 1:11:07 12.33(5:46) 19.85(3:35)67.6
  Swim2 1:06:00 1.68(39:20) 2.7(24:27)19.8
  Stationary Bike1 42:008.4
  Total20 24:40:19 220.34 354.6591.8

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Monday Nov 30, 2009 #

Paddle 41:52 [3] 7.0 km (5:59 / km)

6 laps
Jane and I took the S2 (sea kayak) for a spin around Emmies. It was awesome. Thanks Nic! It felt about as fast as the Accord. I liked the sitting position.

Sunday Nov 29, 2009 #

Cycling race 1:00:00 [4] 17.5 km (17.5 kph)
shoes: Olympic MTB shoes

Av 17.5 Max 45.7
Kinetic AR #5. Around Waterfall country estate.
We started frantically. We settled down nicely and finished 2 min behind Asics. We can take them - with a smoother race and some more experience. Hopefully this navigation trend in Kinetic races continues

Trail Running race 50:00 [4] 8.0 km (6:15 / km)
shoes: Salomon XA Pro

Saturday Nov 28, 2009 #

MTB-O race (Protea ridge) 1:11:07 [5] 19.85 km (3:35 / km)
shoes: Olympic MTB shoes

Ave 17.69 Max 37.4
Awesome! The practice last weekend really helped. And the modifications to the map board worked well.
I was reading ahead nicely and only got ahead of myself twice. Lost 2 min on #5 not reading carefully enough. Got ahead of myself on #14. Otherwise smooth and fast.
Some interesting route choices. Always difficult to take into account climb and ridability.
Kinetic tomorrow and then I need to start taking it very easy. Starting on Friday!

Friday Nov 27, 2009 #

Paddle 1:00:30 [3] 11.0 km (5:30 / km)
shoes: K2 Accord

3 and a half laps of the Germ'

Run 38:01 [3] 6.91 km (5:30 / km)
shoes: Nike Pegasus 07

Ran around Sandton after work. A bit longer than I planned

Thursday Nov 26, 2009 #

Run 44:53 [3] 8.55 km (5:15 / km)
shoes: Nike Pegasus 07

In the dark again

Tuesday Nov 24, 2009 #

Stationary Bike 42:00 [2]

Was planning to do some hills on my bike outside, but couldn't get out the door

Run 30:29 [3] 6.1 km (5:00 / km)
shoes: Nike Pegasus 07

Long day at work... short run in the dark

Monday Nov 23, 2009 #

Run (Highland, Jeppe) 29:01 [3] 5.28 km (5:30 / km)
shoes: Nike Pegasus 07

Sunday Nov 22, 2009 #

Cycling 1:35:00 [3] 33.07 km (20.9 kph)
shoes: Shimano SH-R047

Max 61 Ave 20.7
Cycled to Wits for a swim. Up some big hills. Met the family for coffee on the way home.

Swim 31:00 [3] 1.2 km (25:50 / km)

Pool's got some soil at the bottom from all the rain. I'm sure it was the pool that messed with my stomach 3 weeks ago, so hopefully no more of that.

Saturday Nov 21, 2009 #

Trail Running 58:00 [3] 10.55 km (5:30 / km)
shoes: Salomon Wings

First Ascent gear testing at Groenkloof. We had an awesome run around the hiking trails. It was even sunny at the start. Lots of zebra and wildebeest.
I tried the P3 tights and a shirt. Tights were nice

Cycling 1:22:55 [3] 23.09 km (16.7 kph)
shoes: Olympic MTB shoes

Ave 16.9 Ave 35.4
Did parts of the MTB-O course from earlier in the year. Skipped one of the loops. It rained on me.

Friday Nov 20, 2009 #

Run 31:16 [3] 6.47 km (4:50 / km)
shoes: Nike Pegasus 07

A fun run in the rain around Sandton.

Thursday Nov 19, 2009 #

Paddle 1:10:45 [3] 12.8 km (5:32 / km)
shoes: K2 Accord

4 laps of the Germ'. Weird weather in this part of the world

Tuesday Nov 17, 2009 #

Run 45:00 [3] 9.31 km (4:50 / km)
shoes: Salomon Wings

From Ibis hotel down to the arch thing - Praca de Comercio. Downhill there, up on the way back. 1 min faster there

Monday Nov 16, 2009 #

Run 55:00 [3] 11.0 km (5:00 / km)
shoes: Salomon Wings

Lisbon
From Ibis hotel down to the coast. Up early to get to the embassy by 8h00, so it was dark. And it started to rain. Ok run, but would have been much better in the light.
Looks like I'll have another chance to run in Lisbon tomorrow morning. Lets hope Pretoria home affairs pick up the phone tomorrow.

Saturday Nov 7, 2009 #

Run 45:00 [3] 9.0 km (5:00 / km)
shoes: Salomon Wings

Down to the coast and west

Friday Nov 6, 2009 #

Run 20:00 [4] 4.44 km (4:30 / km)
shoes: Salomon Wings

Shorter but faster, around the villa in the dark

Thursday Nov 5, 2009 #

Run 57:30 [3] 10.95 km (5:15 / km)
shoes: Salomon Wings

Down to the beach for the team paddle. Home through Cascais

Wednesday Nov 4, 2009 #

Run 59:30 [3] 11.33 km (5:15 / km)
shoes: Salomon Wings

Around Cascais - past the fort and home along the coast

Tuesday Nov 3, 2009 #

Cycling 2:45:00 [3] 60.0 km (21.8 kph)
shoes: Shimano SH-R047

Suikerbos tar loop - big hills and lots of wind, but a pretty place and good training

Trail Running 25:00 [3] 4.5 km (5:33 / km)
shoes: Salomon Wings

The cheetah trail - short. I wanted to try out my trekking poles. It was hot and sunny. And steep!

Monday Nov 2, 2009 #

Paddle 7:30 [3] 1.2 km (6:15 / km)
shoes: K1 Assegai Bigfoot

Waste of an afternoon... I got on the water and there was lightning and rain after the first lap. So I got off and waited for a bit. Decided to go home before traffic got too bad, but it was already quite bad

Sunday Nov 1, 2009 #

Swim 35:00 [3] 1.5 km (23:20 / km)

11Global triathlon at Suncity. 7.00am start. We camped in the Pilanesburg.
Not convince we did 1.5km because 35min sounds a little fast. Comfortable the whole way. And slow. Came out the water with Kate. Not many people behind :(

Cycling race 1:20:00 [5] 44.0 km (33.0 kph)
shoes: Shimano SH-R047

Boring route so it was mostly a suffer fest. Not a great performance - Jane beat me!!!
No drafting so it was irratating when there were a bunch of pretty evenly matched cyclists. We kept overtaking each other, trying to stay out of the draft 'box'

Run race 49:00 [4] 10.0 km (4:54 / km)
shoes: Nike Pegasus 07

Big ups in the first half and then around the golf cart tracks on the second half. Couldn't catch Jane, so she beat me overall... never going to hear the end of it. Nathan rocked as usual. Kate had a good run.
It was a cool weekend. It was a bit of an uninspiring race and a very average performance from me.

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