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Training Log Archive: apope

In the 30 days ending Jun 30, 2014:

activity # timemileskm+mload
  Run4 11:33:42 77.6(8:56) 124.88(5:33)208.1
  Pilates2 2:00:0036.0
  Adventure Racing1 1:40:0030.0
  Spinning1 45:0013.5
  Cycling1 45:0013.5
  Paddle1 12:00 1.24(9:39) 2.0(6:00)3.6
  Total8 16:55:42 78.84 126.88304.7

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Sunday Jun 29, 2014 #

Run 41:12 [3] 10.0 km (4:07 / km)
shoes: Saucony Kinvara 3

Northgate 10km. Confused freshness for fitness early on. Started enthusiastically. Negative split, but the second half was much easier. Happy with the time.
4 PM

Paddle 12:00 [3] 2.0 km (6:00 / km)

The day I decide to go for a paddle it rains as I get on. Rains enough to make us very wet and get off. And then stops raining.

Saturday Jun 28, 2014 #

Pilates 1:00:00 [3]

Spinning 45:00 [3]

First spinning class in a while.

Wednesday Jun 25, 2014 #

5 PM

Run 35:00 [3] 6.0 km (5:50 / km)
shoes: Nike Pegasus 29 #1

Sunday Jun 22, 2014 #

Adventure Racing 1:40:00 [3]

Emmarentia Kinetic Sprint with Rob. Fast racing. Narrowly beat Mac and Nathan but were DSQed for punching something wrong. Bad communication. Fun though

Saturday Jun 21, 2014 #

Cycling 45:00 [3]

First ride in a while

Pilates 1:00:00 [3]

Wednesday Jun 18, 2014 #

7 PM

Run 1:42:00 [3] 19.6 km (5:12 / km)
shoes: Nike Pegasus 29 #1

Metrogaine with Alex Wagner. Steph's ITB is tight after comrades and needs some more rest.

We headed out towards Northcliff Ridge and started clearing the big points in an anti clock wise direction. I skipped #61 completely by accident, but it was a tough one, so not too bad. Hard to say whether we should have skipped the 110 points on the other side of the highway - we were 8 minutes late.
Finished on 1100 minus 80 = 1020. That was good enough to win! (Hope
we counted right)

Lots of entertaining comments from Alex the whole way around :)

Sunday Jun 1, 2014 #

5 AM

Run race 8:35:30 [3] 89.28 km (5:46 / km)
shoes: Nike Vomero 7

Comrades 2014. Happy with the result. Best case goal was 8h15, but wrote that off after about 40km. Conservative goal was 8h45.

Started in B and ran quite conservatively from the start. Cliff caught me 6km in and we stuck together until the end. Gary caught us both with 30km to go and pulled us to the end. It really helped having them around. I saw Stijn quite a bit from 30km to 18km to go - I wasn't a bundle of joy to run with :)

Used a 1 min walk roughly every 10km. In the last 20km I walked a lot of the uphills.

Legs were sore after 40km which had me worried. They didn't deteriorate too much after that, so I was able to keep running at a reasonable pace.

I covered myself in water from half way. Worked very well, keeping me cool enough to keep running. Otherwise I find I shut down - can't run and can't process food.

Good day out. The close of a solid 6 months of running. I enjoyed the process :)

location time speed o/a sex cat split speed o/a sex cat time of day
17,50 km Lion Park 1:36:19 5:31 min/km 2933 2824 - 1:36:19 5:31 min/km 3078 2961 - 07:06:19
44,97 km Halfway 4:08:45 5:32 min/km 2418 2317 - 2:32:27 5:34 min/km 2258 2152 - 09:38:45
58,27 km Winston Park 5:29:16 5:40 min/km 2023 1932 - 1:20:32 6:04 min/km 1426 1322 - 10:59:17
71,00 km Cowies Hill 6:43:44 5:42 min/km 1833 1744 - 1:14:29 5:51 min/km 1453 1338 - 12:13:45
82,28 km Mayville 7:53:45 5:46 min/km 1596 1520 - 1:10:02 6:13 min/km 941 859 - 13:23:46
89,28 km Durban 8:35:30 5:47 min/km 1504 1430 - 41:46 5:58 min/km 1246 1126 - 14:05:31

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