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Training Log Archive: apope

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m	load
Run	15	23:25:33	157.28	(8:56)	253.12	(5:33)	4079	503.9
Cycling	11	20:24:26	264.37	(13.0/h)	425.45	(20.8/h)	7385	460.5
Paddle	3	2:00:00	7.46		12.0			36.0
Adventure Racing	1	1:17:00	13.05	(5:54)	21.0	(3:40)		73.2
Orienteering	1	21:54	3.04	(7:13)	4.89	(4:29)	78	20.8
Total	30	47:28:53	445.19		716.46		11542	1094.4

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Thursday Apr 30, 2015 #

5 PM

Run 52:03 [3] 10.35 km (5:02 / km) +359m 4:17 / km
shoes: Nike Vomero 7 #2

Hills. 4 with Attila, 4 with Leia.

Wednesday Apr 29, 2015 #

6 AM

Cycling 1:04:37 [3] 25.07 km (23.3 kph) +654m

8 loops of Plymouth on the road bike.

Monday Apr 27, 2015 #

7 AM

Run 1:49:10 [3] 21.27 km (5:08 / km) +150m 4:57 / km
shoes: Nike Vomero 7 #2

Cradle Half Marathon. Easy first half and then faster with Cliff on the 2nd half.

Sunday Apr 26, 2015 #

6 AM

Run 2:42:50 [3] 26.72 km (6:06 / km) +445m 5:38 / km
shoes: Nike Vomero 7 #2

Northcliff club run with Steph.

Paddle 40:00 [3] 6.0 km (6:40 / km)

8 AM

Cycling 1:00:00 [3] 23.0 km (23.0 kph)

Ride from RAC to the dam, and then home after the paddle

Saturday Apr 25, 2015 #

5 AM

Cycling 4:07:42 [3] 114.4 km (27.7 kph) +1613m

Nice morning ride.

Thursday Apr 23, 2015 #

5 AM

Run 1:30:00 [3] 15.3 km (5:53 / km) +373m 5:15 / km
shoes: Nike Vomero 7 #2

To the Braamfontein Spruit via 12th, up the spruit, 5 long repeats of East Pont Rd, and home.
The longest run the dogs have done.

Wednesday Apr 22, 2015 #

6 AM

Cycling 1:05:53 [3] 25.03 km (22.8 kph) +658m

8 x Plymouth hill loops

8 AM

Cycling 26:50 [1] 8.3 km (18.6 kph) +200m

Ride to work day! Tried not to sweat. AR Pack and laptop don't work that well together...

6 PM

Cycling 35:56 [2] 12.05 km (20.1 kph) +225m

Not as much fun cycling home in the dark.

Tuesday Apr 21, 2015 #

5 PM

Run 1:04:12 [3] 11.42 km (5:37 / km) +202m 5:10 / km
shoes: Nike Vomero 7 #2

With Rob from Kinetic, past home to pick up the dogs, down to the river, back home and back to Kinetic. A bit dark for running on the river.

Sunday Apr 19, 2015 #

5 AM

Run 3:09:02 [3] 33.7 km (5:37 / km) +612m 5:09 / km
shoes: Nike Vomero 7 #2

First part of the RAC 60k. Turned off and headed back to the dam.

8 AM

Paddle 40:00 [3]

6 laps

9 AM

Run 29:06 [3] 5.67 km (5:08 / km) +11m 5:05 / km
shoes: Nike Vomero 7 #2

And back to RAC

Saturday Apr 18, 2015 #

8 AM

Cycling 5:40:34 [4] 94.53 km (16.7 kph) +1611m

Delta Dash MTB lap race. My GPS says 16 laps. Results say 17. Pretty sure I did 16!
Fun way to get some time on the MTB. My lower back took some strain riding the downhill single track so many times. Got a bit tired and lazy at the end - might have squeezed one more lap in.
Winner (Jules) did 20 laps, on a single speed. Andrew McLean bailed after 4 hours, so I beat him. Yeah.

Friday Apr 17, 2015 #

5 AM

Run 1:04:09 [3] 11.37 km (5:38 / km) +187m 5:13 / km
shoes: Nike Vomero 7 #2

Easy Friday route

Thursday Apr 16, 2015 #

6 AM

Run 1:04:54 [3] 10.61 km (6:07 / km) +275m 5:25 / km
shoes: Nike Vomero 7 #2

Up and down the Sandspruit with the dogs. And then 7 x 8th Ave hills.

Wednesday Apr 15, 2015 #

6 AM

Cycling 58:46 [3] 22.94 km (23.4 kph) +604m

Road bike - 7 repeats of Plymouth.

Tuesday Apr 14, 2015 #

6 AM

Run 59:57 [3] 10.57 km (5:40 / km) +223m 5:08 / km
shoes: Nike Vomero 7

With Steph, Attila and Leia

Sunday Apr 12, 2015 #

6 AM

Cycling 53:58 [3] 18.85 km (21.0 kph) +269m

To Riversands Farm

8 AM

Adventure Racing 1:17:00 [5] 21.0 km (3:40 / km)

Kinetic AR with Rob. Short race, with just a 15km cycle and 5km run. Raced very hard against Jaco and . They had a decent gap until a missing CP where we caught them. They got to the paddle first, Rob paddled past them while I attempted to hit them with my paddle (joke). And then they passed us when I had arm failure on an obstacle. They would have won by more if the CP had been there.
Hard race and I didn't feel too good after it...

5 PM

Paddle 40:00 [3] 6.0 km (6:40 / km)

6 laps. Highlight was rescuing a capsized model motor boat.

Saturday Apr 11, 2015 #

5 AM

Cycling 3:38:01 [3] 63.0 km (17.3 kph) +1089m

Club 100 ride with Rob, Piers and Michelle. Into Modderfontein via a back gate.

7 PM

Orienteering 21:54 [5] 4.89 km (4:29 / km) +78m 4:09 / km
shoes: Inov8 x-talon

Houghton Night O. Started a bit slower and seemed to hold my speed better. Long leg wasn't great - didn't read the contours properly.

Men - Splits

Friday Apr 10, 2015 #

5 AM

Run 1:03:50 [3] 11.1 km (5:45 / km) +192m 5:18 / km
shoes: Nike Vomero 7

The dogs joined us for a longer Friday run.

Thursday Apr 9, 2015 #

6 AM

Cycling 52:09 [3] 18.3 km (21.1 kph) +462m

Short ride - 5 circuits of the block on Plymouth hill on the MTB

Wednesday Apr 8, 2015 #

7 AM

Run 1:22:50 [3] 13.19 km (6:17 / km) +117m 6:01 / km
shoes: Mizuno Wave Sayanora 1

Another easy one around town.

Tuesday Apr 7, 2015 #

5 PM

Run 1:00:28 [3] 9.94 km (6:05 / km) +165m 5:37 / km
shoes: Mizuno Wave Sayanora 1

Easy run in Hermanus with Steph. From Baleens along the cliff paths.

Saturday Apr 4, 2015 #

6 AM

Run race (Two Oceans) 4:43:56 [4] 56.76 km (5:00 / km) +700m 4:43 / km
shoes: Mizuno Wave Sayanora 1

Two Oceans on the Ou Kaapse Weg route.
Seems like I wasn't quite in the shape I was hoping for! Started quickly, and slowed progressively, until I was a bit of a mess at 42km. Ran/walked the rest for quite an uncomfortable finish.
20 min slower than last year! Hard to say how much of that was bad pacing and how much was less training.
Didn't get on well with my shoes. Blood sugar was ok - 10 at the start, 4.5 at 38km, and 9 at the end. Not bad.
Still, a good race and a super weekend!

Thursday Apr 2, 2015 #

6 AM

Run 29:06 [2] 5.15 km (5:39 / km) +68m 5:18 / km

Short and easy dog run

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