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Training Log Archive: apope

In the 30 days ending Jun 30, 2012:

activity # timemileskm+mload
  Cycling6 13:45:31 207.54 334.0247.7
  Run4 1:52:30 12.93(8:42) 20.81(5:24)33.8
  Total10 15:38:01 220.47 354.81281.4

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Saturday Jun 30, 2012 #

Cycling 20:00 [3]

Tour D'IGs practice runs and the hot lap. Not so hot :)
http://www.youtube.com/watch?v=-SGQRZdYAyA&feature...

Got back from Nigeria this morning at 6.

Tuesday Jun 19, 2012 #

6 PM

Run 20:00 [3] 3.81 km (5:15 / km)
ahr:155 shoes: Asics 1160

Got out for a quick one. Wasn't planning back to back running days, but didn't have time for anything else.

Monday Jun 18, 2012 #

7 PM

Run 39:00 [3] 7.3 km (5:21 / km)

Dairy loop. Quads are a bit tired from yesterday, but otherwise the legs felt ok.

Sunday Jun 17, 2012 #

6 AM

Cycling 5:00:00 [3] 128.0 km (25.6 kph)
ahr:142

Early start with Rob. From the digs, onto William Nicol, into the cradle with a loop out to the N14, Something Country, Cedar, and to UJ to say hi. Back to the digs. Cold, and I'm not so fit for 5 hours, so it was getting hard at the end.

Saturday Jun 16, 2012 #

6 AM

Cycling 2:08:00 [3] 54.0 km (25.3 kph)

Just Rob and I, so we did the morning loop and over Northcliff at the end. Saw Malcolm Lange and Alex Harris out there...

Friday Jun 15, 2012 #

6 AM

Run 26:30 [3] 5.0 km (5:18 / km)
ahr:152 shoes: Asics 1160

Feeling a bit unfit. But a nice cruise

Wednesday Jun 13, 2012 #

6 PM

Cycling (Delta Park Night Race) 1:15:00 [3] 28.0 km (22.4 kph)
shoes: Epic Comp 29'er

From the digs with Stu to Delta Park.
15 laps again, about 30 seconds quicker than last week.
Got out played on the last lap by a sneaky rider. He let me lead him for the last 3 laps. Then it was maximum bananas up the last climb, and who could brake harder into the corner. He did. So 4th I think.

Tuesday Jun 12, 2012 #

6 PM

Run 27:00 [3] 4.7 km (5:45 / km)
ahr:139 max:156 shoes: Asics 1160

Back on the road. Hooray! I was planning about 15 min, but Rob and Jimmy took us a bit longer.
Achilles felt great. Felt like an uncoordinated child running again :)

Saturday Jun 9, 2012 #

6 AM

Cycling 4:00:00 [3] 100.0 km (25.0 kph)

On the road. Cold! But nice ride and good breakfast afterwards...

Wednesday Jun 6, 2012 #

Cycling 1:02:31 [3] 24.0 km (23.0 kph)
ahr:171 shoes: Epic Comp 29'er

Delta Park Night Race. Very little sleep in the Lagos airport the night before. Did 15 laps, only about 1 min faster than last week. They announced 16 laps for me at the end, but unfortunately it wasn't that good. Need to find 2 min to get 16.

Splits
0:04:16 0:03:51 0:04:07 0:04:19 0:04:01 0:03:55 0:04:07 0:04:08 0:04:07 0:04:09 0:04:21 0:04:17 0:04:16 0:04:13 0:04:24

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