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Training Log Archive: apope

In the 30 days ending Nov 30, 2012:

activity # timemileskm+mload
  Run11 14:06:50 98.11(8:38) 157.9(5:22) 1061301.7
  Cycling2 5:35:09 107.12(19.2/h) 172.4(30.9/h)100.5
  Swim2 1:30:00 1.8(49:57) 2.9(31:02)27.0
  Spinning2 1:15:0022.5
  Total17 22:26:59 207.04 333.2 1061451.7

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Friday Nov 30, 2012 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics 1160

Wednesday Nov 28, 2012 #

6 AM

Run 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics 1160

Started running and decided it was a bad idea. Right quad is strained. Had a good stretch and did some strength stuff.

Tuesday Nov 27, 2012 #

6 AM

Swim 45:00 [3] 1.3 km (34:37 / km)

Sunday Nov 25, 2012 #

6 AM

Run race (Tough One) 2:38:50 [4] 32.0 km (4:58 / km) +490m 4:37 / km
ahr:169 max:187 shoes: Asics 1160

Ran with Steph. I was slighly faster over the first half. And then a switch flipped in her head on the last 5km and I was trying to hold on. The fast downhills at the end made for very sore legs...

Thursday Nov 22, 2012 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
ahr:141 max:158 shoes: Asics 1160

Fred, Vicky and Steph from the Digs

Tuesday Nov 20, 2012 #

6 AM

Run 58:00 [3] 11.0 km (5:16 / km)
ahr:136 max:154 shoes: Asics 1160

Easy Benmore loop

Sunday Nov 18, 2012 #

6 AM

Cycling 2:35:09 [3] 97.4 km (37.7 kph)
ahr:156 max:175

94.7 Cycle Challenge. B batch (again).
Hid until we left the M1. Got ready to burn up to St Johns, but happily got to the top 2nd, so was fairly strong in the group. The group worked well and we rotated nicely in the wind on the M1 north, Jan Smuts and on the N14. The elastic snapped coming off the N14 and I rode about 5km on my own at the end. The front of the group pulled out almost 5 min on me. I should have rode a little more conservatively early on and saved some go for when it counted, but it was good to contribute. I really enjoy this race every year.
Perhaps a seeding race and A batch next year...

Saturday Nov 17, 2012 #

7 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics 1160

Rob's Westcliff route. Nice climb

Friday Nov 16, 2012 #

5 AM

Run 58:00 [3] 11.0 km (5:16 / km)
shoes: Asics 1160

Thursday Nov 15, 2012 #

6 AM

Swim 45:00 [3] 1.6 km (28:07 / km)

Too much running! Right calf is tight and tender. Swim instead...
6 PM

Spinning 30:00 [3]

Wednesday Nov 14, 2012 #

6 AM

Run 55:00 [3] 10.3 km (5:20 / km)
ahr:139 max:164 shoes: Asics 1160

Tuesday Nov 13, 2012 #

5 AM

Run 1:10:00 [3] 12.5 km (5:36 / km)
ahr:140 max:164 shoes: Asics 1160

6 PM

Spinning 45:00 [3]

Sunday Nov 11, 2012 #

6 AM

Run 3:02:00 [3] 32.6 km (5:35 / km) +571m 5:08 / km
ahr:143 max:168 shoes: Asics 1160

Long run with Steph. Had Thato and Bridgette for company on the first 16km

Saturday Nov 10, 2012 #

6 AM

Cycling 3:00:00 [3] 75.0 km (25.0 kph)

Friday Nov 9, 2012 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics 1160

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