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Training Log Archive: apope

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Cycling4 14:12:09 204.82(14.4/h) 329.63(23.2/h) 3866255.6
  Run9 6:23:22 43.96(8:43) 70.75(5:25) 944115.0
  Crossfit5 3:45:0067.5
  Total18 24:20:31 248.78 400.38 4810438.2

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Tuesday Nov 29, 2016 #

6 AM

Run 16:49 [3] 2.69 km (6:15 / km) +54m 5:41 / km
shoes: Nike Pegasus 31

Cut it short - Leia seems to have a gammy shoulder

Sunday Nov 27, 2016 #

5 AM

Cycling 4:24:20 [3] 96.67 km (21.9 kph) +998m

Saturday Nov 26, 2016 #

6 AM

Run 46:41 [3] 8.9 km (5:15 / km) +162m 4:49 / km
shoes: Nike Pegasus 31

Braamfontein Spruit with the hounds. Had hoped to ride, but don't have time.

Friday Nov 25, 2016 #

6 AM

Crossfit 45:00 [3]

Thursday Nov 24, 2016 #

6 AM

Run 30:38 [3] 5.98 km (5:07 / km)
shoes: Nike Pegasus 31

Dog run around Morningside Manor

Tuesday Nov 22, 2016 #

6 AM

Crossfit 45:00 [3]

Sunday Nov 20, 2016 #

5 AM

Cycling 3:22:59 [3] 92.96 km (27.5 kph) +1325m

94.7 on the tandem with Steph, from the racing tandems group. Not our finest result, with neither of us doing much cycling training. Still, enjoyed it. Hope we don't lose our seeding next year...
I think that was #12...

Saturday Nov 19, 2016 #

8 AM

Run 32:13 [3] 5.98 km (5:23 / km) +45m 5:12 / km
shoes: Nike Pegasus 31

Friday Nov 18, 2016 #

6 AM

Crossfit 45:00 [3]

Thursday Nov 17, 2016 #

6 AM

Run 32:00 [3] 6.0 km (5:20 / km)
shoes: Nike Pegasus 31

Up and down the river with the dogs. The high water mark from the flood is amazing.

Wednesday Nov 16, 2016 #

Crossfit 45:00 [3]

Tuesday Nov 15, 2016 #

6 AM

Run 55:56 [3] 9.76 km (5:44 / km) +245m 5:05 / km
shoes: Inov-8 Road 233

Sunday Nov 13, 2016 #

6 AM

Cycling 3:44:50 [3] 70.0 km (18.7 kph) +846m

Single bikes - rode from home to Broadacres, and then a lap of the cradle.

Saturday Nov 12, 2016 #

6 AM

Cycling 2:40:00 [3] 70.0 km (26.3 kph) +697m

Tandem with Steph. Joined Richard, Chris, Doug and Riaan.

Thursday Nov 10, 2016 #

6 AM

Run 26:04 [3] 4.91 km (5:18 / km) +97m 4:50 / km
shoes: Mizuno Wave Sayanora 1

Wednesday Nov 9, 2016 #

6 AM

Crossfit 45:00 [3]

Tuesday Nov 8, 2016 #

6 AM

Run 29:01 [3] 5.24 km (5:33 / km) +113m 5:00 / km
shoes: Inov-8 Road 233

Sunday Nov 6, 2016 #

6 AM

Run 1:54:00 [3] 21.3 km (5:21 / km) +229m 5:05 / km
shoes: Nike Pegasus 31

Soweto Half Marathon.
I've been struggling with a cold for 1.5 weeks. Was feeling ok, so decided to see what happened. First 10km were fine - about 48 min. Then my chest didn't feel great and I slowed down a lot. Pretty slow going at the end, justified to myself as being "responsible".
I did manage to finish just as the winning man on the marathon was coming into FNB stadium. And then the winning lady. That was cool.

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