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Training Log Archive: apope

In the 30 days ending Apr 30, 2016:

activity # timemileskm+mload
  Run28 46:04:03 305.45(9:03) 491.57(5:37) 8581822.7
  Orienteering2 41:48 5.64(7:25) 9.08(4:36) 11825.3
  Total30 46:45:51 311.09(9:01) 500.64(5:36) 8699848.0

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Saturday Apr 30, 2016 #

6 AM

Run 2:50:52 [3] 29.87 km (5:43 / km) +527m 5:15 / km
shoes: Nike Pegasus 29 #2

To Chilli Lane, then a loop into Midrand. Roads were a bit busy, but a nice route

Friday Apr 29, 2016 #

5 AM

Run 1:53:36 [3] 19.58 km (5:48 / km)
shoes: Inov8 Road 255

Into Bryanston. Bit stop start.

Wednesday Apr 27, 2016 #

5 AM

Run 2:43:58 [3] 29.14 km (5:38 / km) +602m 5:06 / km
shoes: Nike Pegasus 29 #2

Sylvia's Pass route from Dunkeld. Felt pretty tired.
Super route though! Did Stijn's Kallebach Road, which was all it was cracked up to be. Mist on top spoilt the view.

Tuesday Apr 26, 2016 #

6 AM

Run 50:22 [2] 8.28 km (6:05 / km)
shoes: Inov-8 Road 233

Sunday Apr 24, 2016 #

5 AM

Run 4:16:30 [3] 48.8 km (5:15 / km) +586m 4:57 / km
shoes: Nike Pegasus 31

Since I missed last weekend's long run, I thought I'd join Old Eds. Really cool concept - start at Old Eds, run to Hatfield, and catch the Gautrain back. Turns out that that is 65km, and I wanted 50. So I went 2km beyond the Centurion station, and 2km back, for about 48km.
Only about 25 people, and everyone in the 6-7min/km bracket. Ran with them until about 14km and then did my own thing. Around 5min/km after that. Felt a bit bad because it made seconding tricky, but I stopped early, so that helped.
I'd do that route again - nice and different!
11 AM

Run 15:37 [3] 3.18 km (4:54 / km) +62m 4:28 / km
shoes: Nike Pegasus 31

Rosebank Station back to Old Eds. Not as bad as I expected it to be...

Saturday Apr 23, 2016 #

5 AM

Run 1:30:00 [3] 15.74 km (5:43 / km) +295m 5:14 / km
shoes: Nike Vomero 7 #2

Friday Apr 22, 2016 #

5 AM

Run 1:54:22 [3] 20.1 km (5:41 / km) +422m 5:09 / km
shoes: Inov8 Road 255

Thursday Apr 21, 2016 #

5 AM

Run 1:33:24 [3] 16.4 km (5:42 / km) +434m 5:02 / km
shoes: Inov-8 Road 233

Wednesday Apr 20, 2016 #

6 AM

Run warm up/down 21:47 [3] 3.84 km (5:41 / km) +58m 5:17 / km
shoes: Mizuno Wave Sayanora 1

Run 33:46 [3] 8.08 km (4:11 / km) +144m 3:50 / km
shoes: Mizuno Wave Sayanora 1

Tuesday Apr 19, 2016 #

6 AM

Run 59:00 [3] 10.31 km (5:43 / km) +227m 5:09 / km
shoes: Nike Vomero 7 #2

Sunday Apr 17, 2016 #

4 AM

Run 1:46:37 [3] 20.49 km (5:12 / km) +338m 4:48 / km
shoes: Inov8 Road 255

Started the RAC long run, but headed home for the relay.
9 AM

Run 14:49 [2] 2.33 km (6:22 / km) +167m 4:41 / km
shoes: Salomon Wings Flight

Slow to the relay from home
10 AM

Orienteering 19:34 [5] 4.04 km (4:50 / km) +77m 4:25 / km
shoes: Salomon Wings Flight

Leg 2 of the relay at Woodlands. Interesting courses and great area. Eugene set us off in the lead, and Nic and I maintained it.
12 PM

Run 12:14 [3] 2.4 km (5:06 / km) +101m 4:13 / km
shoes: Salomon Wings Flight

And home again...

Saturday Apr 16, 2016 #

6 AM

Run 2:42:17 [3] 31.04 km (5:14 / km) +437m 4:53 / km
shoes: Nike Pegasus 29 #2

From home, up the Spruit to Emmarentia. And back down. Got a little nervous just before the bit behind the PNP, so hit the road there on the way up, and detoured through Parkmore on the way back.

Thursday Apr 14, 2016 #

5 AM

Run 1:43:35 [3] 18.89 km (5:29 / km) +391m 4:58 / km
shoes: Mizuno Wave Sayanora 1

Into Bryanston

Wednesday Apr 13, 2016 #

5 AM

Run 1:45:16 [3] 19.31 km (5:27 / km) +380m 4:58 / km
shoes: Inov8 Road 255

To gym, and then Benmore route. Pushed the pace a bit with Cliff at times.

Tuesday Apr 12, 2016 #

6 AM

Run 37:00 [3] 7.2 km (5:08 / km) +49m 4:58 / km
shoes: Salomon Wings Flight

From the B&B in Durbanville

Monday Apr 11, 2016 #

5 PM

Run 39:38 [3] 5.81 km (6:49 / km) +228m 5:42 / km
shoes: Salomon Wings Flight

Super run in Newlands forest with Sarah. In Cape Town for 1 night.

Sunday Apr 10, 2016 #

6 AM

Run 2:14:12 [3] 25.15 km (5:20 / km) +298m 5:02 / km
shoes: Nike Pegasus 29 #2

Melville Club Run. Slow start, but then pushed quite a bit with Cliff. Suffering by the end. Extra 5km for 30km were cancelled.

Saturday Apr 9, 2016 #

6 AM

Run 3:15:19 [3] 30.12 km (6:29 / km) +547m 5:57 / km
shoes: Inov-8 Road 233

Pirates 21k + a loop of Delta Park. Some good efforts on the ups.
7 PM

Orienteering 22:14 [3] 5.03 km (4:25 / km) +41m 4:15 / km
shoes: Salomon Wings Flight

Rand Park Night O. Super course - got tricked a few times. Silly mistake leaving #2. And otherwise quite a few poor angles running across fairways and looking for significant trees. Really enjoyed it.

Men - Splits

Friday Apr 8, 2016 #

5 AM

Run 1:19:20 [3] 13.69 km (5:48 / km) +209m 5:23 / km
shoes: Mizuno Wave Sayanora 1

Thursday Apr 7, 2016 #

6 AM

Run 47:00 [3] 8.41 km (5:35 / km) +224m 4:56 / km
shoes: Inov8 Road 255

Attempt at some hills, but our chosen hill was rather busy and difficult with the dogs. Ended up running around the area, running the uphills hard.

Wednesday Apr 6, 2016 #

7 PM

Run 1:39:05 [3] 17.76 km (5:35 / km) +257m 5:12 / km
shoes: Nike Vomero 7 #2

Metrogaine with Ryno Verster, a good runner from our training group. Steph couldn't make it...

We had a decent route, similar to Nic and Nathan. We had to skip a few because we were moving slower.

Ryno didn't understand that Metrogaine is highly competitive and I take it very seriously. All my training has led to this. He insisted on walking to read clues and fill in answers. Couldn't convince him otherwise, and I didn't want to be too pushy. I think we under-performed on night. But we had fun.

As always, really enjoyed it :)

Tuesday Apr 5, 2016 #

Run 32:00 [3] 6.0 km (5:20 / km)
shoes: Inov-8 Road 233

Forgot my watch.

Sunday Apr 3, 2016 #

5 AM

Run 3:32:51 [3] 34.58 km (6:09 / km) +951m 5:25 / km
shoes: Salomon Wings Flight

Steph wanted to do Jackie Gibson marathon, but I wasn't keen on another road marathon. Took the opportunity to head out to Thaba Trails. 7km of road there, about 12km of trail, 7km back, and then some in Klipriviersberg. Quite tired by the end, so the Klippies part was short, relatively flat, and slow.

Saturday Apr 2, 2016 #

5 AM

Run 2:13:24 [3] 23.89 km (5:35 / km) +464m 5:05 / km
shoes: Inov8 Road 255

Starting from the Total on Sandton Drive, up to the Pastries 15km, and back to the garage.

Friday Apr 1, 2016 #

5 AM

Run 1:06:12 [3] 11.17 km (5:56 / km) +185m 5:29 / km
shoes: Mizuno Wave Sayanora 1

Easy Friday route

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