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Training Log Archive: apope

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m				load
	Run	8	6:09:27	43.58	(8:29)	70.13	(5:16)	1242				115.8
	Track	6	4:33:24	11.37		18.3						170.0
	Trail Running	3	2:31:15	11.22		18.06		192				90.9
	Orienteering	2	2:04:39	10.43	(11:57)	16.78	(7:26)	587	34 /	35c	97%	118.4
	Stationary Bike	1	1:00:00									6.0
	Bum Boarding	1	5:00									1.5
	Total	20	16:23:45	76.6		123.27		2021	34 /	35c	97%	502.6
averages - sleep:7.7 rhr:43

1:43

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» now

Thursday May 31, 2007 #

Stationary Bike 1:00:00 [1]
ahr:110 max:132 slept:8.5

An hour on the bike, taking it easy, sitting up and studying. HR barely picked up

Wednesday May 30, 2007 #

Trail Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Saloman XA Pro 3D

Run around Emmerentia with Nicholas.

Trail Running (Hill intervals) 40:00 [5] 3.63 km (11:01 / km)
ahr:128 max:189 shoes: Saloman XA Pro 3D

6 fast strides
6 * 165m hill runs:
19.81, 20.78, 21.02, 21.08, 19.98, 20.1
Some trickery involved in the last 2. We thought we were doing 5.
2 * 265m hill runs:
51.05, 53.16
Warm down jog

Tuesday May 29, 2007 #

Run (Primrose) 42:28 [3] 8.02 km (5:18 / km) +120m 4:56 / km
ahr:150 max:168 slept:8.0 shoes: Asics Gel 1120

The pace was such that I could mull over some maths in my head

Monday May 28, 2007 #

Track (300's) 50:00 [4] 3.6 km (13:53 / km)
ahr:134 max:178 shoes: Asics Gel 1120

2 sets of 4 * 300m with 3, 2, 1 min rest. 5 min rest between sets.
50.96, 51.31, 52.52, 52.54
51.63, 51.31, 50.42, 55.00
Tough session, with all sorts of achey muscles afterwards. Just held off the quick wits runner on the 50.42. I was doing 300m, he was doing 1km. He's good...

Sunday May 27, 2007 #

Event: NASREC Short Course Series

Orienteering race (Nasrec Short Course) 21:30 [5] *** 4.26 km (5:03 / km) +40m 4:49 / km
spiked:16/17c slept:6.5 shoes: Saloman XA Pro 3D

A 'run like hell' course. The first part was interesting, with lots of direction changes and a few fences to worry about. The only real route choice of the course came between #6 and #7. I took the foot bridge and was planning ahead so well I decided to skip #7. Punched #8, back to #7, back to #8. 40sec lost maybe. Rest of the course was flat out and very easy.
Enjoyed it - was running fast enough to have to think quickly. Much slower and the course would have been boring.

Friday May 25, 2007 #

Run (To Jeppe) 36:53 [3] 7.04 km (5:14 / km) +118m 4:50 / km
slept:8.0 shoes: Asics Gel 1120

Achilles on both legs a bit achey. Gave both a good stretch, and will keep an eye on them. Probably due to the increase in distance

Thursday May 24, 2007 #

Run 21:55 [3] 3.35 km (6:33 / km) +40m 6:10 / km
ahr:131 max:172 rhr:43 slept:8.5 shoes: Asics Gel 1120

Run with Sarah. She's running well. Knocked 2 min off last time I ran this way with her.

Run (Park - Rhett's house) 16:29 [4] 3.67 km (4:29 / km) +102m 3:57 / km
ahr:165 max:180 shoes: Asics Gel 1120

Left Sarah back at home and did another short loop. Ran quickly.

Wednesday May 23, 2007 #

Trail Running (Emmerentia AR TT route) 23:59 [3] 4.9 km (4:54 / km)
ahr:153 max:162 slept:8.0 shoes: Saloman XA Pro 3D

Pleasant run in the park with Nicholas. A little cold, but not too bad. Remember the gloves!

Trail Running (Hill intervals) 30:00 [5]
ahr:143 shoes: Saloman XA Pro 3D

5 * 115m up hill, jog down:
22.74, 23.78, 23.25, 22.94, 22.76
5 min rest
3 * 265 meters up hill, jog down:
54.38. 56.23, 54.22

Monday May 21, 2007 #

Track (pyramid) 50:00 [4] 3.0 km (16:40 / km)
slept:7.5 shoes: Asics Gel 1120

Warm up
100m : 14.41 2min rest
200m : 30.96 2 min
300m : 51.70
400m : 1:18.13
500m : no time
400m : 1:19.01
300m : 54.41
200m : 33.27
100m : 14.18
Warm down
A little cold out!

Sunday May 20, 2007 #

Run (Past Gym and Bennies) 1:09:26 [3] 13.07 km (5:19 / km) +240m 4:52 / km
ahr:153 max:182 rhr:38 slept:8.0 shoes: Asics Gel 1120

Very windy out today

Saturday May 19, 2007 #

Run (To Jeppe) 36:10 [3] 7.12 km (5:05 / km) +133m 4:39 / km
ahr:152 max:171 slept:8.0 shoes: Asics Gel 1120

Forgot how hilly this route is...

Friday May 18, 2007 #

Run (Caltex route) 28:49 [3] 5.96 km (4:50 / km) +108m 4:26 / km
ahr:151 max:179 slept:8.0 shoes: Asics Gel 1120

Was asked directions by a motorist to keep me on my toes

Thursday May 17, 2007 #

Track 13:24 [4] 3.2 km (4:11 / km)
ahr:169 max:184 slept:6.0 shoes: Asics Gel 1120

Continous 8 laps, striding the straights, accelerating hard into the bends and holding pace for 60% of the bend. The strides turned into a jog towards the end

Track warm up/down 20:00 [2]
shoes: Asics Gel 1120

2 laps and strides

Wednesday May 16, 2007 #

Run (Bill Stewart) 58:51 [3] 11.75 km (5:01 / km) +161m 4:41 / km
ahr:157 slept:8.0 shoes: Asics Gel 1120

First time I've run this route this year. Ran fairly quickly and broke 1 hour, 4 min faster than last years best, although I've never run it in anger.

Bum Boarding 5:00 [3]

Ski Club brought in some fake snow and those of us who chose life bum boarded down a slope near the wits rugby fields. Some crazy guys did some snow board tricks on the stair rails. No major injuries though

Monday May 14, 2007 #

Track (4 * 800m) 40:00 [5] 4.0 km (10:00 / km)
ahr:151 max:192 slept:9.0 shoes: Asics Gel Orient

4 * 800m with 2min rest
2:53.9
2:54.4
2:53.8
2:46.5
Legs are stiff and tired from yesterday

Sunday May 13, 2007 #

Event: Mohales Gate Colour-Coded

Orienteering race (Mountain Marathon) 1:43:09 [5] *** 12.52 km (8:14 / km) +547m 6:46 / km
ahr:177 max:198 spiked:18/18c slept:7.5 shoes: Saloman XA Pro 3D #2

Mountain Marathon at Southern end of Mohale's gate. I wasn't as strong as I would have liked to be. I made no navigation errors, because it was mostly straight forward, but I slowed down a lot over the second half. At about #13 I was 1 min behind Garry and 2 min behind Nicholas. I slowed a lot and ended up 7 min behind Nicholas and 5 behind Garry.
Need to do a lot more endurance work. I had some bad cramp/stitches that stopped me from running.
Looking forward to the next 6 weeks' events though.
Enjoyed it a lot - I always enjoy Mohales. Saw plenty of game.

Note

Link to motionbased gps track - http://trail.motionbased.com/trail/player/2715031
Looking at it now, I had a crap route choice to #8

Saturday May 12, 2007 #

Run 58:26 [3] 10.15 km (5:45 / km) +220m 5:12 / km
ahr:163 rhr:42 slept:8.5 shoes: Asics Gel 1120

Ran back from grandmother's house. Heavy lunch made for a pretty crappy run. First half was good, second half was unpleasant. First proper run in a while

Thursday May 10, 2007 #

Note
slept:8.0

Was planning to go for a run, but due to a power fluctuation, my computer prac finished late and i had to go to a sports council meeting.
Hopefully a lengthy run tomorrow

Wednesday May 9, 2007 #

Track 50:00 [4] 4.5 km (11:07 / km)
ahr:145 slept:8.0 shoes: Asics Gel 1120

Warm up and Strides
200m, 90sec rest, 600m, 2min rest x 3
31.7, 2:04.2
33.4, 2:02.4
33.5, 1:59.2
Warm down
Slightly rickety knee

Monday May 7, 2007 #

Track 50:00 [4]
ahr:156 slept:9.0 shoes: Asics Gel 1120

Warm up
Strides
6 * 400m with 2 min recovery
1:09:10; 1:12:31; 1:14:82; 1:19:18; 1:19:54; 1:19:66
warm down

Felt a bit energy-less. Lungs were ok, but legs were slow. Blood sugar was a high @ 9.8 at about 3:00 which could have made me feel weak.
Good to be exercising again

Saturday May 5, 2007 #

Trail Running 47:16 [3] 7.53 km (6:17 / km) +192m 5:34 / km
ahr:157 max:191 slept:4.0 shoes: Saloman XA Pro 3D #2

At Saddle Creek/Stirrup Glen for a scout event and went for a jog with the map. Not too bad. Felt like my lungs have shrunk a bit, maybe a bit of cold in there still.
Bad news is they've flattened a large part of the forest there, apparently with no intention of replanting it.

Thursday May 3, 2007 #

Note
rhr:48 (sick)

Day off varsity, still got a running nose and heavy head. No running for the past week unfortunately

Tuesday May 1, 2007 #

Note
(sick)

Cold came on strong yesterday. I think I might be over the worst. Snotty nose now

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