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Training Log Archive: apope

In the 30 days ending Nov 30, 2014:

activity # timemileskm+mload
  Run11 14:44:39 102.59(8:37) 165.1(5:21)265.4
  Cycling4 8:17:38 91.34(11.0/h) 147.0(17.7/h)149.3
  Orienteering1 22:00 2.49(8:51) 4.0(5:30)6.6
  Total15 23:24:17 196.42(7:09) 316.1(4:27)421.3

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Sunday Nov 30, 2014 #

Run 50:00 [3] 8.6 km (5:49 / km)
shoes: Nike Vomero 7

Steph, Rob, Alex R and the digs hounds.

Orienteering 22:00 [3] 4.0 km (5:30 / km)
shoes: Nike Vomero 7

Nice sprint course around Wits. Relay with Steph and Rob

Saturday Nov 29, 2014 #

5 PM

Cycling 30:00 [3] 12.0 km (24.0 kph)

Fetched a DVD.

Friday Nov 28, 2014 #

5 AM

Run 1:05:00 [3] 11.5 km (5:39 / km)
shoes: Nike Vomero 7

Legs are still quite sore

Wednesday Nov 26, 2014 #

Cycling 1:40:00 [3] 17.3 km (10.4 kph)
shoes: Nike Vomero 7

Metrogaine with Steph. Interesting new format. We had to get 20 out of 25 controls. Planned initially leaving out the 5 x 10 pointers to get max points. Bagged a 10 anyway because it was on route, and should have got a 2nd but it was right at the start and I was sleeping. Should have used our bagged 10 pointer to drop a 20 pointer at the death and come back in time, but we went for it anyway. Misjudged the last bit quite badly and we were just over 5 min late. Didn't help that 40 was in the wrong place.
Not quite sure where we ended up, but the sub-3 marathoners won (Colin and buddy). We would have had the same points if we weren't 5 min late :)

Sunday Nov 23, 2014 #

6 AM

Run race 2:29:24 [3] 32.0 km (4:40 / km)
shoes: Nike Vomero 7

Better than I expected! Excellent weather for running. Started conservatively. Halfway in 1:15:09. Legs and energy held up well. Tough finish required some wikkelling in the last 5km to sneak under 2h30.

Friday Nov 21, 2014 #

Run 1:00:00 [3] 11.2 km (5:21 / km)
shoes: Nike Vomero 7

Wednesday Nov 19, 2014 #

5 AM

Run 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Nike Vomero 7

Nice crowd this morning. About 12km to gym and back. And 3km with the dogs.

Sunday Nov 16, 2014 #

5 AM

Cycling 3:07:38 [3] 94.7 km (30.3 kph)

94.7 on a tandem with Steph. Awesome early start with the racing tandems. Not fit enough to keep up with any bunches, so rode alone from halfway down the M1. Had a bad patch in the middle, but finished quite strongly.
88th mixed tandem, which is quite far down the field! Maybe some actual training is needed...
Fun ride and a nice new route. Under 3h00 next year...

Tuesday Nov 11, 2014 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Nike Vomero 7

4km warmup, TT of roughly 5km - TBC. Hoping it's long because I was a bit slow at 22:43. 2km run with the dogs.

Sunday Nov 9, 2014 #

6 AM

Run 2:30:00 [3] 28.2 km (5:19 / km)
shoes: Nike Pegasus 29 #1

Morningside Tasha's to Westcliff stairs and back.

Saturday Nov 8, 2014 #

Cycling 3:00:00 [3] 23.0 km (7.7 kph)

Groenkloof. Cruising round checking our controls sites

Friday Nov 7, 2014 #

Run 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Nike Pegasus 29 #1

Home to gym, most of Friday route, 5 x 8th Ave hills, home

Thursday Nov 6, 2014 #

6 PM

Run 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Pegasus 29 #1

Home from work with a backpack. Got home feeling much fresher than when I drive :)

Wednesday Nov 5, 2014 #

5 AM

Run 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Nike Pegasus 29 #1

To gym, River Route and back via Coleraine. Then some jogging with the dogs at the river.

Tuesday Nov 4, 2014 #

6 AM

Run 32:15 [3] 7.6 km (4:15 / km)
shoes: Nike Pegasus 29 #1

Our first attempt at a TT from home. Double lapper. Slightly short.
Time for some logging :)

Run warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: Nike Pegasus 29 #1

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