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Training Log Archive: apope

In the 30 days ending Nov 30, 2010:

	activity	#	time	miles		km		+m	load
	Run	15	14:48:52	106.59	(8:20)	171.55	(5:11)		282.0
	Swim	14	12:40:00	18.42	(41:15)	29.65	(25:38)		228.0
	Cycling	4	12:16:36	236.12	(19.2/h)	380.0	(31.0/h)		194.0
	Paddle	12	11:58:03	74.58	(9:38)	120.02	(5:59)		215.4
	Spinning	9	10:25:00						180.6
	Adventure Racing	1	1:44:00	12.43	(8:22)	20.0	(5:12)		31.2
	MTB-O	1	55:49	12.3	(4:32)	19.8	(2:49)		16.7
	Trail Running	1	32:11	4.97	(6:28)	8.0	(4:01)		30.6
	Total	51	65:20:31	465.42		749.02			1178.5
averages - sleep:7.3 rhr:41

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Tuesday Nov 30, 2010 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:141 max:153

Took half the class to wake up and get the legs moving properly

5 PM

Run 36:00 [3] 6.3 km (5:43 / km)
ahr:122 max:145 shoes: Asics 1140

Easy run with Magi. Loop across the highway

Monday Nov 29, 2010 #

5 PM

Paddle 45:00 [3] 8.0 km (5:38 / km)

Lesson with Bill. Tim and I were in a faster boat and after we got past the wobbles, we went faster.

Sunday Nov 28, 2010 #

8 AM

Adventure Racing (Hennops Kinetic Sprint) 1:44:00 [3] 20.0 km (5:12 / km)
ahr:154 max:170

Last Kinetic Race of the year with Alan in a pair.
We did well on the running and lacked some speed on the bike. We were close to Cyanosis until I rode past #6. After that we just cruised. Alan had some bike trouble. I rode past a few more... some of them were hidden.
2nd overall.

Saturday Nov 27, 2010 #

9 AM

MTB-O (Groenkloof) 55:49 [3] 19.8 km (2:49 / km)
ahr:157 max:170 shoes: Olympic MTB shoes

1:10'000 map by mistake so it was A3! Good course with some interesting route choices. We know this place too well because I'm not really reading the map, just choosing a route and going. Think I got most of the choices right.
No mechanicals this time. So in 5 events here, 2 clean finishes, 2 punctures and 1 skipped control. Its improving

6 PM

Run 55:53 [3] 11.3 km (4:57 / km)
ahr:143 max:154

I'd describe it as more moderate than easy, but kept trying to err on easy. Round Rhodes Park and then old school Bedfordview 6k

Friday Nov 26, 2010 #

5 AM

Spinning (Morningside) 1:15:00 [3]
ahr:141 max:151 rhr:38

Good instructor!

5 PM

Run 1:10:00 [3] 11.0 km (6:22 / km)
ahr:130 max:166 shoes: Asics 1140

Easy run with Magi down Sloan and back along Bryanston to Grosvner. Then 4 times up the Brescia map hill. Its a long one... up to 165 HR up. The jog down is long enough to recover to 110-115. So a moderate hill session.

Thursday Nov 25, 2010 #

5 AM

Swim 1:00:00 [3] 2.1 km (28:34 / km)
rhr:38

warmup, 2 x (3 x 100m, 5 sec rest), 400m 'hard', 200m kick, 300 pull, cooldown

6 PM

Paddle 54:45 [3] 10.0 km (5:29 / km)

Disappointing TT with Alan. Was hoping to go fast! We jumped in the old Noka last minute. We struggled to steer and were a hazard in waves so we stuck to the outside. Slogged it out and backed off eventually. Good physical training on the plus side even if it wasn't a display of paddling brilliance?

Wednesday Nov 24, 2010 #

6 AM

Run 35:00 [3] 6.8 km (5:09 / km)
ahr:140 max:150 shoes: Asics 1140

Easy run along West Road almost to Sandton. Back along Rivonia

6 PM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

Charlotte took the session. Warmup, 8 x 50m, 2 x (50 left, 50 right, 50 breathing on 6 strokes, 50 drag fingers), 6 x 50 kick, 8 x 50 pull, cool down.

Tuesday Nov 23, 2010 #

5 AM

Spinning (Sandton) 1:33:00 [3]
ahr:138 max:158 rhr:41

6 PM

Run warm up/down 15:00 [3] 2.73 km (5:30 / km)
shoes: Asics 1140

Run 36:10 [3] 8.0 km (4:31 / km)
ahr:158 max:166 shoes: Asics 1140

Tried to stick to 160 HR. Not very fast, but legs felt good

Monday Nov 22, 2010 #

Paddle 45:00 [3] 7.0 km (6:26 / km)
shoes: K2 Accord

Paddle coaching with Bill. Tim and I seemed to get it together nicely on the last 2 laps

Sunday Nov 21, 2010 #

Cycling 50:00 [3] 18.0 km (21.6 kph)
shoes: Shimano SH-R047

To the start and back. It must have been hot riding at 12.00.

7 AM

Cycling race (94.7) 2:46:36 [3] 97.0 km (34.9 kph)
ahr:151 max:168 shoes: Shimano SH-R047

Started in D. Good speed down the highway. Ended up pulling a bit. I'm USELESS on hills at the moment. I got spat out on the hills and accelerations around town. So I rode around in the 2nd D bunch and srtuggled until Witkoppen. From there aren't any short sharp climbs and it suited me. Rode on the front most of the way home. Enjoyed the 2nd half a lot.
I think I need to ride up some hills! And stay in the bunch. Fun race as usual!

2 PM

Swim 10:00 [3] 0.5 km (20:00 / km)

Quick swim-off to see if Alan or I would be carrying the Abu Dhabi bags. I am slightly faster. Its a sad indication of my swimming ability - I've been swimming a lot, Alan hasn't swum for a few years :)

3 PM

Paddle 2:00:00 [3] 21.5 km (5:35 / km)
shoes: K2 Accord

2 hour team paddle. In the Accord with Tim

Saturday Nov 20, 2010 #

7 AM

Run 1:13:00 [3] 14.5 km (5:02 / km)
ahr:153 max:166 shoes: Asics 1140

Old school Bill Stewart route. What a view! Kensington hills are still steep

Run 22:30 [3] 3.6 km (6:15 / km)
ahr:142 max:150

Nice run with Sarah afterwards

4 PM

Swim 1:10:00 [3] 2.7 km (25:56 / km)

warmup, 600 pull, 2 x 300m, 3 x 200m, 4 x 150m.

Friday Nov 19, 2010 #

5 PM

Swim 35:00 [3] 1.4 km (25:00 / km)

warmup, kick, pull, kick, 10 x 50m, cool down. Useless on the 50s.

6 PM

Spinning 20:00 [3]

Quick cycle. Not much time...

Thursday Nov 18, 2010 #

5 PM

Paddle 54:05 [3] 10.0 km (5:25 / km)
rhr:42 shoes: K2 Accord

TT with Tim. Faster than last week. Nevermind Nic and Brian, the real competition is Jane and Alan. The pride is hurt ;)

Wednesday Nov 17, 2010 #

6 PM

Run 20:00 [3] 3.93 km (5:05 / km)
ahr:136 max:141 rhr:41 shoes: Asics 1140

Quick treadmill run before the swim

Swim 35:00 [3] 1.4 km (25:00 / km)

Another easy session. Shoulders have been tired with the swimming and paddling.
150 kick, 250 pull, 250 cup, 250 swim, 150 kick, 250 pull, easy swim

Tuesday Nov 16, 2010 #

Note

Taking a rest week... I was planning on another big week, but the body was complaining over the weekend.

5 PM

Run 35:00 [3] 6.0 km (5:50 / km)
ahr:126 max:149 rhr:41 slept:9.0 shoes: Asics 1140

Cruise around Bryanston. Had a look at the park below Brescia and then towards the highway.

6 PM

Spinning 50:00 [3]
ahr:122 max:131

Easy spin at Randburg

Monday Nov 15, 2010 #

5 PM

Paddle 45:00 [3] 7.0 km (6:26 / km)

Paddle coaching with Bill. Tim and I in the Accord. Felt better again, but I think we've yet to click.

Sunday Nov 14, 2010 #

6 AM

Run long 1:57:00 [3] 22.5 km (5:12 / km)
ahr:138 max:154 rhr:42 slept:8.0 shoes: Asics 1140

Usual Sunday route but went out as far as Rosebank. Turned down South and up Centre at the end.
Felt better than expected. Kept the pace very easy from the beginning.

3 PM

Paddle 1:10:00 [3] 11.0 km (6:22 / km)
shoes: K1 Assegai Bigfoot

10 laps of Emmies with Bryan. Wind picked up at the end - the waves weren't too bad but I've never paddled in wind like that. Kept it interesting!

Saturday Nov 13, 2010 #

5 AM

Cycling 4:10:00 [3] 125.0 km (30.0 kph)
rhr:43 slept:5.0 shoes: Shimano SH-R047

Ave just under 30.
Think I found the training volume limit this morning. I hit the wall big time at 3 hours. Felt like I crawled home.
Freddy said 'thats the idea'. 1 week to go!

4 PM

Swim 1:10:00 [3] 2.5 km (28:00 / km)

warmup (of 50m... there were only 2 of us and we thought we'd warm up on the 1st 400), 6 x 400m alternating paddles and pb.
Feeling much better. Low intensity session. Don't want to know the times... probably very slow

Friday Nov 12, 2010 #

Note
rhr:42

Long day at work moving offices - finally! Skipped the evening run. Probably a good idea. Stuffed!

5 AM

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

Missed last nights swim so on my own this morning. I really felt TT and this was a big effort. Times were awful.
warmup, 200 paddles, 100 kick, 200 paddles, 100 kick, 4 x (4 x 50, 5 sec rest, 50m easy between sets). cooldown

6 AM

Run 31:35 [3] 5.92 km (5:20 / km)
shoes: Asics 1140

Friday's quality runs supposed to be broken into 6km in the morning and 10km in the evening. 5 x 2 min this morning. Managed but the intensity wasn't great. Probably should have slept in this morning.

Thursday Nov 11, 2010 #

5 AM

Spinning (Morningside) 1:45:00 [3]
ahr:136 max:150 rhr:40 slept:7.5

5 PM

Paddle 54:35 [3] 10.0 km (5:28 / km)

TT with Tim. We did surprisingly well! I think we could have finished with the group ahead if I had a bit more driving skill. We sat about 50m behind for most of the way. Need to work on corners and wave riding.

Wednesday Nov 10, 2010 #

5 AM

Run 1:20:00 [3] 15.48 km (5:10 / km)
ahr:146 max:157 rhr:44 slept:7.5 shoes: Asics 1140

Moderate run with Nathan. Met him on Rivonia Rd. Outspan, Benmore, Sandton City, Katryn, Rivonia, home. Nice run. Some green and leafy parts of town early in the morning :)

6 PM

Swim 1:00:00 [3] 2.55 km (23:32 / km)

warmup, 5 x 400m as 4 x (75 steady, 25 hard). cooldown.

Tuesday Nov 9, 2010 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:139 max:152

Seemed really long. No Numo today

6 AM

Spinning 27:00 [4]

4 x 5min with 60sec rest. Got the HR up to 160 on the last one - quite an effort

6 PM

Run warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: Asics 1140

Run tempo 51:14 [4] 11.5 km (4:27 / km)
ahr:162 max:173 rhr:38 slept:6.5 shoes: Asics 1140

Usual route from work. Its a nice route - 70% offroad and hilly.
Targeting 167 ave and 175 max. First half was bad - HR wouldn't go up despite lots of effort. Woke up on the 2nd half and enjoyed it. Felt like a good run by the end. Noticing a trend when running hard - seem to only get into it after 20 min

Monday Nov 8, 2010 #

Swim 1:00:00 [3] 2.3 km (26:05 / km)
rhr:38

warmup, 200 kick, 200 pull, 15 x 100m on 2:15. Times were pretty bad, slowing to 1:50's at the end. Kicking still useless.

Paddle 45:00 [3] 6.0 km (7:30 / km)

Paddle coaching session with Bill. Made a big difference to the feeling in our boat. Feels like we're moving. Now to hold the good habits

Sunday Nov 7, 2010 #

Run 1:57:00 [3] 23.4 km (5:00 / km)
shoes: Asics 1140

Squad run, but with the race and the 32km runners leaving at 5h30, it was just Jeannie and I. Felt better than the last long sunday run

Paddle 1:09:00 [3] 11.5 km (6:00 / km)
shoes: K1 Assegai Bigfoot

Afternoon paddle with Alan next to me. I was working hard

Saturday Nov 6, 2010 #

Swim 1:00:00 [3] 2.4 km (25:00 / km)

warmup, 50, 100, 150, etc up to 350 and then 400 pull. 10 sec rest. cooldown

6 AM

Cycling long 4:30:00 [2] 140.0 km (31.1 kph)
shoes: Shimano SH-R047

Cradle ride with the fleet bunch. Felt pretty awful on the first half but improved towards the end. Probably still a bit tired from last weekend

Friday Nov 5, 2010 #

Paddle 1:00:00 [3] 9.0 km (6:40 / km)

Morning paddle with the team. After 11 of 12 Abu Dhabi people paddled last night it was nice of my team to join me.
Tim and I in a K2 for the first time. We're different paddlers but we'll get there... Quite interrupted as Tim's legs kept going numb in Nathan's boat.

5 PM

Run 57:30 [3] 11.5 km (5:00 / km)
ahr:146 max:165 shoes: Asics 1140

Usual round the office park, Spionkop, Aureole, Witkoppen home.
Ran the hills hard-ish

Thursday Nov 4, 2010 #

Spinning (Morningside) 1:15:00 [1]
ahr:134 max:143

Swim 1:00:00 [3] 2.4 km (25:00 / km)

warmup, 200 kick, 200 pull, (25 on, 25 off, 50 on, 50 off, 75 on, 75 off, 100 easy) x 3, cooldown

Wednesday Nov 3, 2010 #

Swim 1:00:00 [3] 2.6 km (23:05 / km)

Warmup, (200 pull, 150 kick, left arm, swim, right arm, swim, (c-up, swim) x 2, bk bs bk bs) x 3, cool down

Trail Running race (Kinetic Night Race) 32:11 [5] 8.0 km (4:01 / km)
ahr:170 max:180 shoes: Salomon Wings

Randpark golf course.
Had a good run. Possibly not the best idea to be pushing hard the week after Rogaine. HR almost within the target for tempo run.
3rd. But beaten by 2 girls and a vet! So actually 6th. Piers had me easily today. I'm going to claim tired legs!

Tuesday Nov 2, 2010 #

Paddle 55:38 [3] 9.02 km (6:10 / km)
shoes: K1 Assegai Bigfoot

Afternoon paddle. Work and traffic meant getting on at 18h15. So very dark by the end. 8 long laps

Run 26:00 [3] 5.48 km (4:45 / km)
ahr:130 max:142 shoes: Asics 1140

And then a short run to see how the legs are. Felt ok. HR wasn't interested and wouldn't come up.

Monday Nov 1, 2010 #

Swim 1:00:00 [3] 2.5 km (24:00 / km)

warmup, (paddles + pb 100m hard 50m easy, swim 100m hard 50m easy, 50m kick) x 5, cooldown

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