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Training Log Archive: apope

In the 30 days ending Nov 30, 2011:

activity # timemileskm+mload
  Cycling10 22:52:18 382.39 615.4601.8
  Run11 7:19:14 47.8 76.93145.3
  Swim7 6:15:00 9.32(40:14) 15.0(25:00)112.5
  Trail Running3 3:32:00 21.13(10:02) 34.0(6:14) 850126.0
  Paddle2 3:27:47 18.64(11:09) 30.0(6:56)62.3
  Spinning3 3:00:0054.0
  Foot Rogaine1 1:33:30 11.5(8:08) 18.5(5:03)56.1
  Total37 47:59:49 490.78 789.83 8501158.0
averages - sleep:6.5

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Wednesday Nov 30, 2011 #

5 PM

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

warmup, 200 kick, 3 x (300m paddles on 5:30, 6 x 50m on 1:00, 1:00 rest), cooldown

Tuesday Nov 29, 2011 #

5 PM

Run 45:00 [4] 10.0 km (4:30 / km)
ahr:160 max:183 shoes: Asics 1150

Perhaps the start of Timetrial Tuesdays... From Kinetic with Brian, Stijn, Neal and Kevin. Neal and Brian were on a mission! Took me a while to get going but settled into the pace by the end.
TE 3.6

Monday Nov 28, 2011 #


Start of the rest week before a big December for 70.3!

Sunday Nov 27, 2011 #

4 PM

Trail Running 1:33:00 [3] 10.0 km (9:18 / km) +850m 6:32 / km
ahr:128 max:157 shoes: Asics 1150

Had the afternoon in Cape Town, so I hired a car and headed to Tokai. I ran up to Elephant's Eye Cave. It was bloody steep. Then up to the radio tower. I had a good view of Cape Town and was looking down on Silvermine. Bloody steep down too. My quads are sorry. Lekker run.

Saturday Nov 26, 2011 #

6 AM

Cycling race (Double Century) 7:20:58 [3] 202.0 km (27.5 kph)
ahr:138 max:170 shoes: Shimano SH-R047

My first DC. Mixed team with Jane, Nicky, Rika, Jarni, Marilese, Ryno, Richard, Phil, Piers, Patrick and Johan. Our game plan wasn't really nailed down - we planned to ride 100km together. And eventually we decided to ride the whole thing together. So that meant some pushing was required to get everyone to the end. I did some good pushing from 120km. But I was generally uncomfortable from about 140km. Sore feet and back!
We finished strongly as 12th mixed team. I think with our best 3 girls we could do a 6h30.
Cool race! Will be back to ride it hard.

Thursday Nov 24, 2011 #

5 AM

Cycling 1:30:00 [3] 40.0 km (26.7 kph)
ahr:108 max:140

Easy roll around the morning route with Richard. Testing the race wheels. We cut out the climb up Jan Smuts. We set off well ahead of the bunch and surprisingly they didn't catch us.
6 PM

Run 35:00 [3] 6.5 km (5:23 / km)
ahr:138 max:158 shoes: Asics 1150

Home from work

Wednesday Nov 23, 2011 #

5 AM

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

warmup, 6 x 100m on times starting at 2:05 and ending at 1:45. A bunch of 25 sprint, 75 steady. And then 2 x 100's as 25 hard, 25 easy. cooldown
6 PM

Run 40:00 [3] 7.0 km (5:43 / km)
ahr:138 max:168 shoes: Asics 1150

Some ad hoc hill running from work. 8 intervals of 1:00 to 1:30 on various hills. Got rained on.

Tuesday Nov 22, 2011 #

7 AM

Cycling 20:00 [3]

Dropped off my car and cycled to work. Very easy
5 PM

Run 40:00 [3] 7.0 km (5:43 / km)
shoes: Asics 1150

Easy run with Magi. I was going to do the 5km loop afterwards but it started raining heavily.

Monday Nov 21, 2011 #

5 AM

Swim 50:00 [3] 2.0 km (25:00 / km)

warmp, 4 x IM with free 25 in between each stroke, 4 x (2 x 100m on 1:45, 100 easy), cooldown
5 PM

Spinning 45:00 [3]

Sunday Nov 20, 2011 #

5 AM

Cycling 25:00 [3] 10.0 km (24.0 kph)

To the start... a good warmup
6 AM

Cycling 2:40:20 [5] 97.4 km (36.4 kph)
shoes: Shimano SH-R047

Started in B. I got dropped at St Andrews Rd last year so I was planning not to work at all on the highway and make sure I stuck in the bunch. As usual that plan didn't last and I did some very controlled work. There were a number of people taking turns and 1 guy riding like he was way too good for us.

I kept working to Jan Smuts and then sat in all the way to Witkoppen. Some pulls from there onto the highway. I moved quite far back in the group at the end of the N14 and was just hanging on after that. I was just in touch with about 30 guys going up the last hill. I got back in on the long downhill. I got a super lead out by a guy going for it himself. Was first round the last circle but lacked a bit of killer instinct. In the end the irritating tactics guy won, a cycle lab guy was 2nd and me 3rd. Just in B bunch, so nothing spectacular. But hopefully that will move me up for next year.
9 AM

Cycling 2:10:00 [3] 50.0 km (23.1 kph)

Half a loop afterwards. Rode some of it with Sarah. Back to the start on Witkoppen.

Saturday Nov 19, 2011 #

9 AM

Run 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics 1150

Diabetes day 5km at Voortrekker Monument. I did the 5km and then carried on up to the fort and around the back. Hot out! Foot a bit niggly by the end

Friday Nov 18, 2011 #

Swim 40:00 [3] 1.7 km (23:32 / km)

warmup, some paddles, 10 x 100m on 2:00. First few in 1:40 but faded to 1:50.
5 AM

Run intervals 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics 1150

Since we've been kicked of the wanderers track, some fartlek from the gym.
warmup, 4.5 x speed bump fartlek. On a slight incline which meant doing some fast running downhill. We will see what the legs think of that... Not feeling olympic but had good leg tickover.
Watch battery flat. Already

Interesting note on the blood sugar in a hard session like this: woke up on 7.6 after having a hypo in the night. Ate 15g of carbs in the form of a granola bar before. BG on 14.0 immediately after the run. The high intensity effort seems to affect insulin sensitivity, so I don't get the same carb take-up.

Thursday Nov 17, 2011 #

5 AM

Cycling 1:35:00 [3] 43.0 km (27.2 kph)
shoes: Shimano SH-R047

Up early to ride with the Engen Garage crowd. Cycled from home with Richard and Rika. Everyone was taking it easy before 94.7. We started a bit ahead of the fast guys and got caught at Emmies. They still smashed the hills in Westcliff putting me in the red. Steady home.
Fun ride. And a good way to get strong for road races with the accelerations. Definitely going to do it again.
5 PM


Afternoon storm meant there was no time trial. But I was keen to try the Sabre, so I went up and down the bank in the rain. Seemed ok. Might be a bit risky at TT.

Wednesday Nov 16, 2011 #

5 AM

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

3 x 50 on 50s, bk bs, 3 x 50 flat out on 1:10, repeat with paddles
3 x 100 on 1:40 with paddles, bk bs, 3 x 100 flatout on 2:00, repeat without paddles.
5 PM

Run hills 45:00 [3] 7.5 km (6:00 / km)
ahr:131 max:173 shoes: Asics 1150

6 Morningside hills with Jane for company. Easing back into it.

Tuesday Nov 15, 2011 #

5 AM

Spinning 1:30:00 [3]
ahr:133 max:155

20 min warmup, 2 x 20min low cadence intervals, 10 min easy between, 20 min steady/cooldown.
5 PM

Run 37:30 [3] 6.6 km (5:41 / km)
ahr:125 max:143 shoes: Asics 1150

Dairy loop with Magi. Achilles were quite sore - still from last week. Wise to take it easy I think. Planning some hills tomorrow afternoon - we'll see.

Monday Nov 14, 2011 #

5 PM

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

7 x 300m alternating paddles and swim. Was supposed to be leaving on 5:30, but that was a bit ambitious. Managed that for the first 2, but then waiting for other people and putting on paddles seems to push it to 6:00.

Sunday Nov 13, 2011 #

7 AM

Cycling 3:40:00 [3] 105.0 km (28.6 kph)
ahr:125 max:180 shoes: Shimano SH-R047

Started from Ryno's house with Ryno and Jane. We met Alf and Charlene along the way. A big tour of Pretoria. Chased Ryno up the 2 climbs on Eufees Rd and Hans Stijdom. We only started at 7.00 so it was really hot by the end.

Saturday Nov 12, 2011 #

Run 20:00 [3]

A bit of running around putting out and collecting the controls in the Fountains Area. Left foot is a bit sore.
5 PM

Swim 45:00 [3] 1.5 km (30:00 / km)

Wednesday Nov 9, 2011 #

7 PM

Trail Running 23:00 [3] 4.0 km (5:45 / km)

Sore calves and a left foot niggle, so decided to jog the 4km route at the Night Race.

Tuesday Nov 8, 2011 #

7 PM

Foot Rogaine race 1:33:30 [4] 18.5 km (5:03 / km)
ahr:164 max:180 shoes: Asics 1150

Centurion Metrogaine with Ryno. I knew it was never going to be slow, but with Brian and Neal there, it was fast! Legs are still sore from Sunday. My calves and achilles are sore from the cramping. So running hard may have not been the best thing to do. But I kept a good speed the whole way, and I don't think Ryno had a total holiday.
Route was almost exactly opposite to Bryan. Luckily I started clearing the map right from the beginning because if we'd skipped a 10'er we would have been 2nd. In the end, both teams got all the points and we were about a minute ahead.
Fun way to do 90 min of running.
TE 4.0

Monday Nov 7, 2011 #

Cycling 45:00 [1] 15.0 km (20.0 kph)
shoes: Epic Comp 29'er

Dropped off my car and rode slowly to work and back.

Sunday Nov 6, 2011 #

5 AM

Trail Running race (Triple Challenge) 1:36:00 [5] 20.0 km (4:48 / km)
ahr:170 shoes: Salomon Wings 2

Started quite fast and made an effort to run the downhills fast. There were lots of downs in the first few km.
Got passed a lot between 5-10km. But caught up again as I was feeling good on the second half. Calves taking some strain at the end.
Pretty happy with that. Could do some more specific training!
7 AM

Cycling race 2:26:00 [5] 53.0 km (21.8 kph)
shoes: Epic Comp 29'er

Quite an epic bike leg. First half is fast with lots of open roads. Second half has some awesome single track and very scary downhills. The finish is quite a bit lower than the start.
I had crazy calf cramps after about 10min. I could not even pedal. It alternated sides for a few minutes. I was bleak about the prospect of 50km like that. Swallowed 3 cramp stop and they subsided. Felt them twinging for about 10km and then I could go back to full speed. They are very sore now... I think the problem was no specific training - running very hard for 20km and then expecting to bike hard. Its usually the other way around.
The last water point was very close to the end, so I had about 45min of no water. I had 2 bottles and skipped the first water point thinking I'd make it to the second. Not ideal, but not too bad in the end.
I had a good time. I think I overdid it a bit, but I got to transition 2nd, just ahead of the 2nd Change-a-life guy. I took a while in transition - drank a lot and tested my blood sugar. On the water in 3rd.
9 AM

Paddle race 2:29:00 [3] 20.0 km (7:27 / km)
shoes: K1 Assegai Bigfoot

And finally the 20km paddle. Nice and flat to start with. I got caught by the guy who came 3rd at the first portage. 4th caught me at the second portage. I was feeling quite bad at that stage so just walked and ate and drank. Feeling ok by the end of the portage. 5th and 6th caught me on the 8km paddle back. I managed to stick on their wave for about 6km. Finished about 1 min back from them. They took 18 min out of me. 3rd place took 29 min. I was slower than Jean and Jane.
Long paddles and I don't seem to get on - I need to get my head right for long boring stretches. And perhaps longer training would help too. Hopefully in the next year I'll get more time in the boat and improve the skills to get in a faster boat.
Andy Birket was in a team and passed me on the 2nd portage - it was incredible! I don't think I could have run that fast up the hill without a boat on my shoulder.
So in the end, 7th overal in 6:33. 34 min off first. To do well at this race, your paddling needs to be decent - I underestimated that!

Saturday Nov 5, 2011 #

5 PM

Run 20:00 [3] 3.33 km (6:00 / km)
shoes: Salomon Wings 2

Quick run with Tommy around our PMB suburb

Friday Nov 4, 2011 #

(rest day)

Thursday Nov 3, 2011 #

6 PM

Paddle (Dabs TT) 58:47 [3] 10.0 km (5:53 / km)
ahr:162 max:174 shoes: K1 Assegai Bigfoot

A bit too hard before Sunday!
Got off to a good start but settled in no man's land between a group that was too quick and the Jane, Tony, Mac group. They hunted me most of the way, and that's what kept the intensity up. Got on a nice K2 wave on lap 9. In the end 3 seconds slower than last week.
TE 4.2 - bit high for a taper week! 1003 kcal.

Wednesday Nov 2, 2011 #

5 PM

Spinning 45:00 [3]
ahr:133 max:158

Warmup, 5 x 1 min hard 2 min easy, cooldown.

Tuesday Nov 1, 2011 #

5 PM

Run 36:44 [3] 7.0 km (5:15 / km)
ahr:126 max:153 shoes: Asics 1150

Dairy loop with Magi.

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