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Training Log Archive: apope

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+m	load
Run	13	13:46:40	100.76	(8:12)	162.16	(5:06)	2455	248.0
Cycling	2	4:29:04	66.74	(14.9/h)	107.41	(24.0/h)	1539	80.7
Strength	2	55:00						16.5
Total	16	19:10:44	167.5		269.57		3995	345.2

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Thursday Nov 30, 2017 #

6 PM

Run 10:34 [3] 2.45 km (4:18 / km) +27m 4:05 / km
shoes: New Balance Pace v1

Strength 25:00 [3]

Wednesday Nov 29, 2017 #

7 PM

Run 27:08 [3] 6.08 km (4:28 / km) +132m 4:02 / km
shoes: New Balance 1080 v6

Sunday Nov 26, 2017 #

6 AM

Run 2:43:52 [3] 32.29 km (5:05 / km) +580m 4:39 / km
shoes: New Balance 880v6

Tough as ever. Easy first part. Pushed a bit on the last 8km.

Thursday Nov 23, 2017 #

6 PM

Run 1:39:21 [3] 17.38 km (5:43 / km) +260m 5:19 / km
shoes: Inov8 Road Claw

Street-O at Angelo's in Randpark with Steph.
We missed the part about staying at the start for 10min to plan. We thought it was 10 extra minutes, planned in 2 or 3 min and ran off. So we put ourselves in our own 1h40 category...
Unofficially 1470 points, minus 10 x 10 for our bonus time, and minus 10 for being 5 seconds late.
Enjoyed it...

Tuesday Nov 21, 2017 #

5 PM

Run 34:49 [3] 8.04 km (4:20 / km) +130m 4:00 / km
shoes: Inov8 Road Claw

First TT in a while. Lungs suffered.

Sunday Nov 19, 2017 #

7 AM

Cycling 3:44:04 [3] 93.96 km (25.2 kph) +1320m

Relegated to Social Tandems after last year's 3h21. So a 7h42 start, which wasn't too bad. We seemed to start slowly and get slower until half way. Then we got some downhill and shorter uphills, which my legs could cope better with. Steph put down some power at the end and we finished quite strongly. PR'ed the Steyn City hill and the last one up to Riversands with Steph seemly having something left in the tank. All the other segments were pretty far off 2015 and 2016, but that's what you get for not doing any training. Enjoyable morning, except for the stinging in the quads :)
#13

Thursday Nov 16, 2017 #

7 PM

Run 13:16 [3] 3.01 km (4:24 / km) +48m 4:05 / km
shoes: Saucony Kinvara 3

Warmup for some strength stuff.

Sunday Nov 12, 2017 #

8 AM

Cycling 45:00 [3] 13.45 km (17.9 kph) +220m

Saturday Nov 11, 2017 #

5 AM

Run 3:39:31 [3] 42.41 km (5:11 / km) +404m 4:56 / km
shoes: Inov8 Road Claw

Bela Bela marathon. Did a lot of marathon training, so figured we should run a marathon. Urrggg - lungs were nowhere, lower legs shut down, blood sugar through the roof at the end, lots of walking in the last 5km, cramped the whole way home in the back seat. Not my finest day out. Route was quite nice. Bloody hot. Some room for improvement :)

Thursday Nov 9, 2017 #

7 AM

Run 26:29 [3] 4.96 km (5:21 / km) +103m 4:50 / km
shoes: Inov8 Road Claw

Wednesday Nov 8, 2017 #

5 AM

Run 32:13 [3] 7.26 km (4:26 / km) +123m 4:05 / km
shoes: Inov8 Road Claw

Attempted TT. Running fast isn't going well. Might be that flu virus. Steph seems to have the same problem. Or we've become a lot less fit in the last 3 weeks!

Sunday Nov 5, 2017 #

8 AM

Run 51:28 [3] 10.43 km (4:56 / km) +188m 4:31 / km
shoes: Inov8 Trail Talon 270 Pink

Cruising speed is ok, but the lungs are hating faster efforts.

Saturday Nov 4, 2017 #

7 AM

Run 52:05 [3] 9.86 km (5:17 / km) +104m 5:01 / km
shoes: Inov8 Trail Talon 270 Pink

Nice spruit and road mix with Steph, Stijn and Vaughn.

Friday Nov 3, 2017 #

5 AM

Run 54:03 [3] 10.27 km (5:16 / km) +223m 4:45 / km
shoes: New Balance 880v6

Needed a sit down at the top of Khyber.

Thursday Nov 2, 2017 #

5 AM

Run 41:51 [3] 7.7 km (5:26 / km) +133m 5:00 / km
shoes: Inov8 Road Claw

Calves are tight!

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