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Training Log Archive: apope

In the 30 days ending Apr 30, 2014:

activity # timemileskm+mload
  Run23 39:42:57 272.91(8:44) 439.2(5:26)794.6
  Cycling1 1:50:00 24.23(13.2/h) 39.0(21.3/h)33.0
  Orienteering1 15:40 2.17(7:12) 3.5(4:29)4.7
  Total25 41:48:37 299.31(8:23) 481.7(5:12)832.3

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Wednesday Apr 30, 2014 #

5 AM

Run 1:50:00 [3] 19.0 km (5:47 / km)
shoes: Nike Pegasus 29 #1

Monday Apr 28, 2014 #

5 AM

Run 3:50:00 [3] 41.4 km (5:33 / km)
shoes: Nike Pegasus 29 #1

40km of the RAC long run. Cruised the first first 30 with some extra loo stops. Turned off the proper route with Olivier and moved it back through linden and down the spruit

Sunday Apr 27, 2014 #

5 PM

Run 1:22:00 [3] 16.4 km (5:00 / km)
shoes: Nike Pegasus 29 #1

Saturday Apr 26, 2014 #

6 AM

Run 2:00:00 [3] 20.4 km (5:53 / km)
shoes: Nike Pegasus 29 #1

Friday Apr 25, 2014 #

5 AM

Run 1:50:00 [3] 19.0 km (5:47 / km)
shoes: Nike Pegasus 29 #1

Thursday Apr 24, 2014 #

5 AM

Run 1:24:00 [3] 14.0 km (6:00 / km)
shoes: Nike Pegasus 29 #1

Saturday Apr 19, 2014 #

6 AM

Run race (Two Oceans Ultra Marathon) 4:25:43 [4] 56.0 km (4:45 / km)
shoes: Nike Vomero 7

Good race almost exactly to plan. The last few kilometres were sore, but I was able to still enjoy them. Really enjoyed the route.
Splits were more or less as planned.
14km - 64
28km - 2h08
42km - 3h17
50km - 3h56

Note: official result have my name and surname swapped. Apparently I entered that way

Wednesday Apr 16, 2014 #

5 AM

Run 58:00 [3] 10.4 km (5:35 / km)
shoes: Nike Pegasus 29 #1

Monday Apr 14, 2014 #

7 PM

Run 1:33:50 [3] 17.7 km (5:18 / km)
shoes: Nike Pegasus 29 #1

Metrogaine with Steph. We tried to keep it steady and not overdo it, but we ended up running moderately hard the whole way. Fun event as usual.
Time to take it easy for a few days!

Sunday Apr 13, 2014 #

5 AM

Run 3:45:00 [3] 39.0 km (5:46 / km)
shoes: Nike Pegasus 29 #1

Saturday Apr 12, 2014 #

6 AM

Run 1:25:00 [3] 15.5 km (5:29 / km)
shoes: Nike Pegasus 29 #1

9 AM

Cycling 1:50:00 [3] 39.0 km (21.3 kph)

Delta Dash MTB relay - joined Jimmy and Murray for a bit of fun. Laps were about 6.5km I think. We did 6 laps each. Rode quite hard each lap but got to sit down for 2 laps to recover. Lots of fun.
Respect to Steve and Rob for the solo effort!

Friday Apr 11, 2014 #

5 AM

Run 1:45:00 [3] 19.6 km (5:21 / km)
shoes: Nike Vomero 7

Thursday Apr 10, 2014 #

5 AM

Run 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Nike Vomero 7

Took yesterday off to sleep a bit more and avoid the office flu. I'm surrounded by coughing and sniffing! Holding thumbs
5 PM

Run 47:00 [3] 9.0 km (5:13 / km)
shoes: Nike Vomero 7

Low blood sugar halfway around

Tuesday Apr 8, 2014 #

5 AM

Run 55:00 [3] 9.5 km (5:47 / km)
shoes: Nike Vomero 7

Sunday Apr 6, 2014 #

9 AM

Orienteering 15:40 [3] 3.5 km (4:29 / km)
shoes: Inov8 x-talon

On my way to a full compliment of SC events :)
Nice new map at Nirox Sculpture Zoo
11 AM

Run 1:46:00 [3] 21.0 km (5:03 / km)
shoes: Nike Vomero 7

With Stijn and Steph. Hot and not enough water, but good training I think. Lots of rolling hills in the cradle
6 PM

Run 36:00 [3] 6.7 km (5:22 / km)
shoes: Nike Vomero 7

Steph's distance top-up for the week

Saturday Apr 5, 2014 #

8 AM

Run 2:50:00 [3] 30.3 km (5:37 / km)
shoes: Nike Vomero 7

Got going quite late. Nice long run

Friday Apr 4, 2014 #

6 AM

Run 1:50:00 [3] 19.5 km (5:38 / km)
shoes: Nike Vomero 7

Missed the group run but got a decent run in a bit later. No work today - moving house

Thursday Apr 3, 2014 #

5 AM

Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Nike Vomero 7

Wednesday Apr 2, 2014 #

5 AM

Run 1:05:00 [3] 12.4 km (5:15 / km)
shoes: Nike Vomero 7

Tuesday Apr 1, 2014 #

5 AM

Run 58:00 [3] 10.4 km (5:35 / km)
shoes: Nike Vomero 7

6 PM

Run 32:24 [3] 8.0 km (4:03 / km)
shoes: Nike Vomero 7

New PB. Worked for it! Legs were strong, lungs were lagging.

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