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Training Log Archive: apope

In the 30 days ending Sep 30, 2010:

activity # timemileskm+mload
  Cycling8 15:38:27 257.68 414.7281.5
  Run18 9:52:21 70.06(8:27) 112.76(5:15)207.4
  Paddle10 9:42:00 56.23(10:21) 90.5(6:26)174.6
  Spinning8 9:30:00171.0
  Swim8 7:20:00 8.7(50:35) 14.0(31:26)132.0
  Trail Running1 3:47:30 14.91(15:15) 24.0(9:29)68.3
  Adventure Racing1 1:45:00 18.64(5:38) 30.0(3:30)31.5
  Track3 1:07:25 8.7(7:45) 14.0(4:49)30.2
  Total29 58:42:43 434.93 699.961096.5

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Thursday Sep 30, 2010 #

Spinning (Sandton) 1:30:00 [3]

Swim 1:00:00 [3] 2.0 km (30:00 / km)

Warmup, 8x25m, 4x50, 3x75, 2x100, 200m, 2x100, 3x75, 4x50.
Hard work!

Wednesday Sep 29, 2010 #

Run 34:30 [3] 6.0 km (5:45 / km)
shoes: Asics 1140

Easy run around Morningside

Swim 1:00:00 [3] 2.0 km (30:00 / km)

warmup, 3 x (3 medley's, ~200m pull bouy), warmdown.
Brad taking the session instead of Freddy. Me doing butterfly is a joke!

Cycling (To work) 1:25:00 [3] 30.7 km (21.7 kph)
shoes: Olympic MTB shoes

Ave 22.3 Max 69
Into work and back. Bryanston Drive is hard work!

Tuesday Sep 28, 2010 #

Paddle 52:00 [3] 8.0 km (6:30 / km)
shoes: K1 Assegai Bigfoot

Cold morning! Lots of paddlers on a tuesday

Run (Old Parks TT) 36:00 [3] 8.0 km (4:30 / km)
shoes: Asics 1140

Moderate TT

Monday Sep 27, 2010 #

Swim 1:00:00 [3] 2.0 km (30:00 / km)

Warmup, drills (one arm, catchup, fists), steady 100, 3 x (3x100m on 2min), 300m pull, 200 cool down

Sunday Sep 26, 2010 #

Cycling 1:20:00 [3]
shoes: Olympic MTB shoes

The Moolmanshoek MTB. Really awesome route! Steep and difficult but amazing scenery and fun riding. Got into 2nd after about 15min and then chased Mr Specialized until halfway. Got past and held it until about 4km to go. Rode over a stick and dislodged my gear cable housing. So had to stop and put it back in. It wasn't so easy to get back in, so he got a good lead and held it.
Worked hard the whole way. The winner got a balance band and I got a thule bike rack in the lucky draw. Lucky me!

Run 35:00 [3] 5.83 km (6:00 / km)
shoes: Salomon Wings

Easy run with Vicky to help the legs. I'm not sure it worked... nice run tho

Saturday Sep 25, 2010 #

Trail Running 3:47:30 [3] 24.0 km (9:29 / km)
shoes: Salomon Wings

4Peaks mountain run.
The most hardcore 24km I can imagine. It was either steep up, steep down, or at an uncomfortable sideways angle. The last 3km were flat! So it was hard but very doable. I just would have liked to have done it faster!
It seemed like a very average run for me. I started quite well and after about an hour I lost most of my zip. Alex and Alan passed me and I couldn't keep up. My intensity dropped off a lot over the 2nd half. Lost a bit of time towards the end not knowing the way through the donga - the map wasn't much use.
So faster next time! 3h30 would have been respectable...

Friday Sep 24, 2010 #

Paddle 33:00 [3] 5.0 km (6:36 / km)
shoes: K1 Assegai Bigfoot

5 laps before we left

Cycling 2:00:00 [3] 37.0 km (18.5 kph)
shoes: Olympic MTB shoes

An hour with Vicky around Rosendal and then an hour with Alex from Rosendal to Moolman's hoek. Bumpy roads!

Thursday Sep 23, 2010 #

Swim 1:10:00 [3] 2.0 km (35:00 / km)

warm up, 12x 25m with the 5.30 group. Some more warm up. 400 pull. Can't really remember the session now, but it involved a constant 300ish, sets of 100's, and then 100 kick. 3 sets. Distance is a guess. I need to focus on counting better counting!

Wednesday Sep 22, 2010 #

Spinning (Sandton 90min) 1:30:00 [3]

Swim (Swim school) 1:00:00 [3] 1.7 km (35:18 / km)

Warmup, 3 x drills (L arm only, R arm only, catchup, fists), 400m steady, 350m kick, 8 x 50m, cool down

Tuesday Sep 21, 2010 #

Run tempo (Old Parks TT) 33:56 [4] 8.0 km (4:15 / km)
shoes: Asics 1140

First half with Simon and second half trying to keep up with a guy who looked like he was floating. Hard 2nd lap

Monday Sep 20, 2010 #

Run 28:00 [3] 5.0 km (5:36 / km)
shoes: Asics 1140

Around the outside of the business park. Nice and easy.

Woke up feeling a bit off so decided to sleep in and see how I felt in the evening. Feeling good again

Sunday Sep 19, 2010 #

Run race 30:00 [5] 7.5 km (4:00 / km)
shoes: Asics 1140

Potch Duathlon. On the limit the whole way. It was good to go at such an intensity but it was hard work.
First 5km in about 18:35, but that sounds really fast so maybe it was short.
2nd 2.5km quite a bit slower - I was cooked. Prob over 10 min.

Cycling 35:00 [3] 20.0 km (34.3 kph)
shoes: Shimano SH-R047

Set off fast. Got caught by the 50+ guy I'd passed on the run. We worked together and caught Phil + 2 others. Stuck with them for a while. The 50+ guy rode away and then Phil rode away. So from about 8km I dragged a couple of people home. A team rider stuck with me the whole way but didn't do any work. I kept the gap to Phillip to about 20 sec.

Note

Total time 1h06.53. 17th male and only Andrea ahead of me

Paddle 1:15:00 [3] 11.5 km (6:31 / km)
shoes: K1 Assegai Bigfoot

10 long laps in the K1

Saturday Sep 18, 2010 #

Cycling 3:00:00 [3] 90.0 km (30.0 kph)
shoes: Shimano SH-R047

Around the cradle at a good speed. Legs feeling it by end

Run 35:00 [3] 6.0 km (5:50 / km)
shoes: Asics 1140

Easy run with Jane. Hot out!

Swim 45:00 [3] 1.8 km (25:00 / km)

Sandton swim. Same set as Thursday night. Shoulder gave 2 good twinges and its flexibility is terrible but its holding up.

Friday Sep 17, 2010 #

Paddle 52:00 [3] 8.0 km (6:30 / km)
shoes: K1 Assegai Bigfoot

8 laps. Steady breeze down the back straight.

Thursday Sep 16, 2010 #

Spinning 25:00 [3]

Class was full so had to do my own thing. Moderate effort on the bike

Run 20:00 [3] 3.64 km (5:30 / km)
shoes: Asics 1140

And an easy run. Some stretching afterwards

Swim 1:00:00 [3] 1.5 km (40:00 / km)

Swim with Freddy in the evening. It was fun and I think I'm better already!
warmup
(4 x 50m, 100m kicking) x 4

Wednesday Sep 15, 2010 #

Paddle 1:00:00 [3] 9.0 km (6:40 / km)
shoes: K1 Assegai Bigfoot

9 laps of Emmies. Should have taken a jacket and the pogey's!

Run warm up/down 25:00 [3] 4.55 km (5:30 / km)
shoes: Asics 1140

Track 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics 1140

"Diagonals" - so diagonally across the field at 5km pace and then jog to the next corner. I think I was doing a lot more than 5km pace, but I was also crawling the jog recovery. Short efforts, but felt quite strong.
Calves are getting tight and pulling on my shin... more stretching and some calf massaging required

Tuesday Sep 14, 2010 #

Spinning 1:30:00 [3]

Sandton Spin. Good instructor. My ears are ringing from the loud music

Run 38:00 [3] 8.0 km (4:45 / km)
shoes: Asics 1140

TT with Jane. Felt good

Monday Sep 13, 2010 #

Spinning 50:00 [3]

Supposed to be a 45min class - turned into almost an hour.

Swim 25:00 [3] 1.0 km (25:00 / km)

Testing the shoulder and it seems to be ok. No more twinges and weakness when stretched out. Its not 100% but I think I can swim again!

Sunday Sep 12, 2010 #

Adventure Racing 1:45:00 [3] 30.0 km (3:30 / km)

Kinetic Sprint at Helderfontein Estate. Raced with Jane and Alan. We had some fast competition in the form of Brian, Ryno and Landie! We had a small lead off the rogaine-run. We didn't have the horsepower to hold off Cyanosis on the ride. I messed up CP1 a bit which let them catch us faster. They flew past but we kept the gap to about 2 min. They held us off on the last run/paddle. So 2nd!
Lots of fun. Very intense and action packed.

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon XA Pro

Part training run, part warm down with Jane and Phillip

Paddle 1:20:00 [3] 13.0 km (6:09 / km)
shoes: K1 Assegai Bigfoot

Feeling comfortable in the Assegai. Took Jane's Kestrel for a spin and thought I was doing well until I fell out while sitting still...

Saturday Sep 11, 2010 #

Cycling 2:25:00 [3] 80.0 km (33.1 kph)
shoes: Shimano SH-R047

Join Freddy's group for some loops of the Cradle. A variety of people doing different distances. Jane blew the group apart on the first climb and then we rolled around with about 5 people.
Ave about 31

Friday Sep 10, 2010 #

Paddle 50:00 [3] 8.0 km (6:15 / km)
shoes: K1 Assegai Bigfoot

8 laps... more people than last week Friday

Thursday Sep 9, 2010 #

Note
(rest day)

Rest day! Had ideas of doing something easy but ran out of time. Legs are feeling good again

Wednesday Sep 8, 2010 #

Paddle 1:00:00 [3] 9.0 km (6:40 / km)
shoes: K1 Assegai Bigfoot

9 laps of Emmies. 2 in the dark. Got light quickly after that. Quite a few other paddlers this time.
And if you do TT tomorrow night you might catch a bit of Enrique Iglesias singing in the park! There's a huge stage setup

Track intervals 15:25 [5] 4.0 km (3:51 / km)
shoes: Asics 1140

5 x 400m with 2:30 to 3:00 rest. With Jane at Wanderer's track. Nice and hard

Run warm up/down 20:00 [3] 3.33 km (6:00 / km)
shoes: Asics 1140

Tuesday Sep 7, 2010 #

Spinning 1:00:00 [3]

Easy spin. Legs are tired!
Plenty stretching afterwards...

Run 39:55 [3] 8.0 km (4:59 / km)
shoes: Asics 1140

Old Parks TT - nice and steady

Monday Sep 6, 2010 #

Run 1:12:00 [3] 13.5 km (5:20 / km)
shoes: Asics 1140

Longish and slow-ish. Sped up a bit towards the end. Got very dark and had fun climbing through the construction at the new half built bridge across Hyperion.

Sunday Sep 5, 2010 #

Event: DometoDome
 

Cycling 2:38:27 [3] 90.0 km (34.1 kph)
shoes: Shimano SH-R047

Dome2Dome 90km
New route apparently... we did a lot of the club 100 route through the cradle. Its a lot tougher at speed. The last 10km were very steep.
Started in C group. I was one of the stronger people and did quite a bit of work - specially around 60km when everyone seemed happy to cruise along. I was nowhere on the hills. Maybe my legs were a bit tired from the spinning and running last week.
3rd in the group so maybe a better seeding next time!

Paddle 1:10:00 [3] 11.5 km (6:05 / km)

10 long laps of Emmies with Jane. Wind was blowing!

Run 43:00 [3] 7.48 km (5:45 / km)
shoes: Salomon Wings

Run around Emmarentia with Jane, Tim and Niemke. Nice time of the day to run. Enjoyed it a lot!

Saturday Sep 4, 2010 #

Cycling 2:15:00 [3] 67.0 km (29.8 kph)
shoes: Shimano SH-R047

Club100 C1 group. Consistently faster than last week.

Run 20:00 [3] 3.48 km (5:45 / km)
shoes: Asics 1140

Brick run with Jane

Friday Sep 3, 2010 #

Paddle 50:00 [3] 7.5 km (6:40 / km)
shoes: K1 Assegai Bigfoot

Morning paddle. Some paddlers left as I got there, but otherwise no one!

Thursday Sep 2, 2010 #

Spinning 1:15:00 [3]

Morningside spin

Run 30:00 [3] 5.45 km (5:30 / km)
shoes: Asics 1140

Run around the office park with some work people. Jeremy set a blistering pace for 2km. I just about kept up. Then I added another 20min on my own

Wednesday Sep 1, 2010 #

Spinning 1:30:00 [3]

Sandton spin

Track 18:00 [3] 4.0 km (4:30 / km)
shoes: Asics 1140

Harriers track. 10 x 300m with 100m jog recovery

Run warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Asics 1140

Warm up and down. 2 barefoot laps at the end

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