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Training Log Archive: apope

In the 31 days ending Aug 31, 2006:

	activity	#	time	miles		km		+m				load
	Run	11	8:32:02	56.25	(9:06)	90.52	(5:39)	1272				162.7
	Adventure Racing	1	3:40:00	25.48	(8:38)	41.0	(5:22)	1000				132.0
	Cycling	1	2:10:34	20.54	(9.4/h)	33.06	(15.2/h)	509				26.1
	Orienteering	2	1:56:29	9.63	(12:06)	15.5	(7:31)	271	38 /	47c	80%	99.0
	Total	15	16:19:05	111.9	(8:45)	180.08	(5:26)	3052	38 /	47c	80%	419.9
averages - sleep:8.1 rhr:46

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Thursday Aug 31, 2006 #

Run (To gym past Bennies) 1:13:21 [3] 13.05 km (5:37 / km) +181m 5:15 / km
ahr:153 max:182 rhr:43 slept:8.0 shoes: Asics Gel Orient

Tuesday Aug 29, 2006 #

Run (Primrose) 42:44 [3] 7.98 km (5:21 / km) +118m 4:59 / km
ahr:155 rhr:43 slept:8.5 shoes: Asics Gel Orient

Monday Aug 28, 2006 #

Run (Jeppe Boys and Back) 42:48 [2] 7.05 km (6:04 / km) +134m 5:33 / km
ahr:146 max:194 rhr:43 slept:8.0 shoes: Asics Gel Orient

Sarah's got a bad throat and is suffering. Hopefully it avoids me

Saturday Aug 26, 2006 #

Adventure Racing race (uge #3: Braamfontein Spru) 3:40:00 [4] ** 41.0 km (5:22 / km) +1000m 4:47 / km
shoes: Olympic MTB shoes

Distances and climb from Nicholas. Partnered Garth Flores. Finished 5th, 1 hour behind Nicholas, who won. Not bad for a novice. I knew the area from a previous race so that helped a bit. Enjoyed it a lot. Will be back adventure racing

Thursday Aug 24, 2006 #

Run (To gym and back) 54:02 [3] 9.87 km (5:28 / km) +136m 5:07 / km
ahr:151 max:177 shoes: Asics Gel Orient

Wednesday Aug 23, 2006 #

Run 29:21 [4] 6.01 km (4:53 / km) +57m 4:40 / km
ahr:162 max:186 slept:8.5 shoes: Asics Gel Orient

A brisk loop from Virgin Active Befordview

Tuesday Aug 22, 2006 #

Run (Primrose) 43:47 [3] 8.03 km (5:27 / km) +109m 5:06 / km
ahr:151 max:168 slept:7.5 shoes: Asics Gel Orient

Sunday Aug 20, 2006 #

Event: Woodacres Colour Coded

Orienteering race (Brown) 1:23:17 [5] *** 11.5 km (7:15 / km) +221m 6:36 / km
ahr:179 max:194 spiked:24/29c rhr:52 slept:7.0 shoes: Saloman XA Pro 3D #2

Got to wear the Garmin. http://trail.motionbased.com/trail/player2/view.mb... has my gps data. Click on satellite. This incorporates google earth pictures with gps route. Been waiting for something like this since I got the gps.
Turned out to be a strange race. Chased Nicholas and Martin for first half. Heart rate didn't enjoy that. Second half suffered from lack of concentration. Thought afterwards that I didn't use any text book techniques. Didn't have a single concious attack point.
Fluffed #19, 22 and 26.

Brown - Splits

Thursday Aug 17, 2006 #

Run 41:10 [3] 7.07 km (5:49 / km) +95m 5:27 / km
ahr:154 max:174 rhr:46 slept:8.5 shoes: Asics Gel Orient

Wednesday Aug 16, 2006 #

Run (Caltex route) 34:06 [3] 5.92 km (5:46 / km) +69m 5:27 / km
ahr:151 max:175 rhr:48 slept:9.0 shoes: Asics Gel Orient

Tuesday Aug 15, 2006 #

Run (Primrose) 49:57 [2] 7.89 km (6:20 / km) +121m 5:53 / km
ahr:148 max:185 rhr:50 slept:8.0 shoes: Asics Gel Orient

Took it super slow today because I'm not convinced I'm better. Don't know about this RHR. Maybe I should adjust my expectations. Has it changed by 8 beats over a month - I haven't been idle though. I could still be at less than 100% health.

Sunday Aug 13, 2006 #

Cycling (Mountain Biking) 2:10:34 [2] 33.06 km (15.2 kph) +509m
ahr:157 rhr:42 slept:8.0 shoes: Olympic MTB shoes

Resting heart rate is back down - but ave HR was high. Went for a ride with Dan. We hit the paths at Linksfield off-ramp. I overdid it a bit, I was knackered riding home. Nice area, but you have to do a few laps you want a decent ride.

Sunday Aug 6, 2006 #

Event: Isidleke Gauteng Park Series #9

Orienteering race (Isidleke) 33:12 [4] *** 4.0 km (8:18 / km) +50m 7:49 / km
spiked:14/18c rhr:55 slept:8.0 shoes: Saloman XA Pro 3D #2

RHR is 10 beats higher than yesterday. I didn't run flat out with this in mind. I didn't feel too bad, just a bit slow. I messed up #4 quite badly, looking for a crag on the edge of dark green patch. Got myself into such a mess that I found #7. Also missed the knoll at 17. Messed around far too long. Should have been more confident and hunted a bit more. Otherwise, lacked the focus to push through blackjack thickets and could have run more agressively.

Long - Splits

Thursday Aug 3, 2006 #

Run 31:54 [4] 6.0 km (5:19 / km) +89m 4:57 / km
ahr:158 max:177 rhr:42 slept:8.0 shoes: Asics Gel Orient

Around Caltex. Bloody cold, chest closed up towards the end. Ran well, feeling better than yesterday. RHR down a bit but HR on run felt way too high.

Wednesday Aug 2, 2006 #

Run 1:08:52 [3] 11.65 km (5:55 / km) +163m 5:31 / km
ahr:163 rhr:43 slept:8.5 shoes: Asics Gel Orient

Can't really explain lack lustre performance. Took it easy, but this was the slowest I've ever run around Bill Stewart. Got a snotty nose and coughed quite a bit afterwards, so maybe a bit sick

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