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Training Log Archive: apope

In the 30 days ending Nov 30, 2015:

activity # timemileskm+mload
  Run17 16:15:20 110.26(8:51) 177.45(5:30) 1472356.9
  Cycling2 7:26:57 126.49(17.0/h) 203.57(27.3/h) 2924188.5
  Total19 23:42:17 236.75(6:00) 381.02(3:44) 4396545.4

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Sunday Nov 29, 2015 #

6 PM

Run 59:41 [2] 9.56 km (6:15 / km) +276m 5:27 / km
shoes: Nike Pegasus 29 #2

Saturday Nov 28, 2015 #

7 AM

Run 51:24 [2] 8.37 km (6:08 / km)
shoes: Nike Vomero 7 #2

Nathan's pre-wedding run. Nice one.

Friday Nov 27, 2015 #

5 AM

Run 1:25:17 [3] 13.84 km (6:10 / km)
shoes: Nike Pegasus 29 #2

Duxburry hill session

Thursday Nov 26, 2015 #

6 AM

Run 46:05 [2] 7.38 km (6:15 / km)
shoes: Nike Vomero 7 #2

Wednesday Nov 25, 2015 #

5 AM

Run 1:25:10 [2] 14.34 km (5:56 / km)
shoes: Nike Pegasus 29 #2

A mince around the Benmore route.

Tuesday Nov 24, 2015 #

6 AM

Run 46:14 [3] 9.57 km (4:50 / km) +154m 4:28 / km
shoes: Nike Vomero 7 #2

Monday Nov 23, 2015 #

6 AM

Run 44:30 [4] 9.15 km (4:52 / km)
shoes: Nike Pegasus 29 #2

Honest tempo

Saturday Nov 21, 2015 #

7 AM

Run 58:40 [2] 9.69 km (6:03 / km)
shoes: Nike Pegasus 29 #2

Pre tough one jog with Steph. Not that sad to be missing it...

Thursday Nov 19, 2015 #

6 AM

Run 32:04 [1] 4.99 km (6:25 / km) +94m 5:52 / km
shoes: Nike Vomero 7 #2

Quite a bit of faffing with the dogs.

Wednesday Nov 18, 2015 #

6 AM

Run 1:04:35 [1] 10.43 km (6:12 / km)
shoes: Nike Pegasus 29 #2

Tuesday Nov 17, 2015 #

6 AM

Run 59:21 [1] 9.46 km (6:16 / km)
shoes: Nike Vomero 7 #2

Steph is back in action.

Sunday Nov 15, 2015 #

5 AM

Cycling race 3:01:23 [4] 93.61 km (31.0 kph) +1463m

94.7 on the tandem with Sarah.
Steph was out of action last week with a throat infection and decided not to ride. Sarah jumped on the back. And it went quite well! We started steadily and let the bunches go. We started catching lots of tandems near the end and pushed towards the finish. Stein City on the tandem at the end of the race is terrible.
We were around 65th mixed tandem I think.
Good day out!

Saturday Nov 14, 2015 #

6 AM

Run 58:28 [2] 10.59 km (5:31 / km)
shoes: Nike Pegasus 29 #2

Needed to tire the dogs out before their Canine Good Citizen test. Legs are feeling better

Friday Nov 13, 2015 #

6 AM

Run 22:06 [2] 3.96 km (5:35 / km)
shoes: Nike Pegasus 29 #2

A bit better...

Thursday Nov 12, 2015 #

6 AM

Run 16:17 [2] 3.05 km (5:20 / km)
shoes: Nike Vomero 7 #2

Sore legs still!

Saturday Nov 7, 2015 #

5 AM

Run race (Kaapshehoop Marathon) 3:10:00 [5] 42.33 km (4:29 / km) +798m 4:06 / km

The finish is 1000m below the start. Sounds good for a fast time. Tried to run sub 3hr pace, but wasn't really fit enough. It was going well until about 8km to go. Calves started complaining about the pace. Then with about 5km to go, everything was sore. The last few km are testing. Had a couple of walks. Limped into the finish.
Super route compared to most marathons I've done - really scenic.
Stopped my watch at the end, and then restarted it by accident. So I'm not 100% sure of the time, but I'm hoping it was under 3h10.

Wednesday Nov 4, 2015 #

6 AM

Run 39:59 [3] 8.26 km (4:50 / km) +150m 4:26 / km
shoes: Nike Pegasus 29 #2

Tuesday Nov 3, 2015 #

6 AM

Run 15:29 [2] 2.47 km (6:16 / km)
shoes: Nike Vomero 7 #2

Short dog run

Sunday Nov 1, 2015 #

5 AM

Cycling 4:25:34 [3] 109.96 km (24.8 kph) +1461m

Rob and Jimmy - apparently in the "Cottage of Wattage"
94.7 must be soon - lots of fun riders out :)

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