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Training Log Archive: apope

In the 31 days ending Jan 31, 2008:

activity # timemileskm+mload
  Cycling6 9:48:48 146.65(14.9/h) 236.01(24.0/h)246.4
  Run11 9:29:49 62.05 99.86 907285.2
  Swim13 6:53:57 10.81(38:17) 17.4(23:47)144.4
  Stationary Bike3 1:48:0038.6
  Orienteering1 28:25 3.13(9:04) 5.04(5:38)8.5
  Total25 28:28:59 222.64 358.31 907723.2
averages - sleep:7.9 rhr:40

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Thursday Jan 31, 2008 #

Swim 29:15 [3] 1.2 km (24:22 / km)

Steady swim in Ellis Park. The water circulation system is broken, so entrance was free and we swam 'at our own risk'. There were 3 other serious swimmers when I got there and the water was slightly off colour, so I hope it was ok.

Run 32:39 [3]
ahr:147 max:186 shoes: Asics Gel 1120

Ran the Sasol-Wichwood way then down to Possult Park. This time includes the 2 min jogging between intervals and the run home.

Run intervals 5:00 [5]
shoes: Asics Gel 1120

5 runs along a path through the park and then a jog back to the start. Worked out to be 1 min on, 2 min off.
Times were: 1:02, 1:03, 1:01, 1:01, 1:00

Wednesday Jan 30, 2008 #

Run (Caltex route) 32:33 [3] 6.02 km (5:24 / km)
ahr:144 slept:5.0 shoes: Asics Gel 1120

Legs were ok, but not very bouncy. Felt a bit tired.

We made a solid amount of money for Witsoc at the street party. And we signed up a whole 3 more members today!

Sunday Jan 27, 2008 #


Total time of 5h46m11s which I'm pretty happy with.
1st transition took 2:42 and 2nd took 2:24. Winners were through in about 50sec each time. I had spectators spraying me with suncream because I HATE sunburn.
Nutrition could improve. I was planning to eat lots of PVM energy bars, but I just wasn't keen. I ate 3 jungle oat bars, and I think all the fibre disagreed a bit with my stomach. I should try training on Gu sometime and see what happens.

Swim race 44:31 [4] 2.0 km (22:16 / km)

1st leg of the 2008 Duel Ultra Tri at Midmar. The conditions were perfect for the swim. Water temp was 24 and it was flat. I swam in the 2xu tri shorts I was given. I found the swim the easiest part of the race - maybe because I was fresh, or because I've done a lot of swimming training. Could still be much quicker: winner did 24min and Pikkie, who also won the free entry, swam 35. A wet suit would be nice one day...

Cycling race 2:59:05 [4] 80.0 km (26.8 kph)
shoes: Shimano SH-R047

They warned us about the hills on this route. It was 2 laps of a 40km course. And drafting was not allowed. I thought my cycling had suffered with me working in December and January, and I felt it big time. My legs were shot at the end. Still, I was happy with the time. What I didn't enjoy was either having to put in an effort to pass someone or hang back once you got into their draft zone (7x3m according to ITU!)
It was cool to see the leaders back along the course. Disk wheels make an awesome noise!

Run race 1:57:31 [4] 20.0 km (5:53 / km)
shoes: Asics Gel 1120

I took big hits on this. I started well, using some different muscles. First three splits were between 4.30 and 5.00. Then I overheated and may have had low blood sugar. I slowed right down and drank quite a bit of coke and water. Luckily there were waterpoints every 1.5 km. It was bloody hot at that time of the day. My condition improved and I managed to steadily jog the last 7km without much walking. I was a bit disappointed with this time, but I think the bike had me on the ropes and the heat and sugar didn't help.
Sugar was 4.8 at the end, so judging by the amount of coke I drank, I probably was low.

Friday Jan 25, 2008 #

Swim 15:50 [2] 0.6 km (26:23 / km)

Easy swim. Stretched after 300m and then did another 300m. Making sure the muscle memory is still there.

Thursday Jan 24, 2008 #


Had a sit on the exercise bike and turned the pedals while reading. My HR barely moved. I warmed up enough for a good stretch.

Wednesday Jan 23, 2008 #

Cycling 41:30 [1] 10.81 km (15.6 kph)
rhr:44 slept:8.0 shoes: Shimano SH-R047

Max 42.7 Ave 15.6
Super easy ride with Sarah with a few bursts up the hills. Giving the legs some time to recover now...

Tuesday Jan 22, 2008 #

Run 52:10 [4] 9.81 km (5:19 / km)
ahr:168 shoes: Asics Gel Orient

AR Club run. Not really the type of run I was hoping for, since I ended up with quite a quick bunch. We ran along the muddy spruit and around the suburbs. I'm glad I wore my old shoes

Monday Jan 21, 2008 #

Swim 48:08 [3] 2.0 km (24:04 / km)
ahr:158 max:144 slept:10.0

My final distance swim. Battled towards the end with a bit of a headache. My muscles went the distance, but I was generally uncomfortable.

Sunday Jan 20, 2008 #

Run (Caltex route) 30:24 [3] 6.0 km (5:04 / km) +150m 4:30 / km
ahr:160 max:184 slept:4.0 shoes: Asics Gel 1120

The Short Course Event was canceled due to a deluge of rain. The river, which we had to cross twice apparently, flooded and a control was washed away.
So I had a run this afternoon at a very pleasant temperature with a few spots of rain.

Saturday Jan 19, 2008 #

Cycling 50:58 [3] 20.17 km (23.7 kph)
ahr:125 max:162 shoes: Shimano SH-R047

Max 58.8 Ave 24.0
Legs felt strong but still tired.

Friday Jan 18, 2008 #

rhr:38 (rest day)

Thursday Jan 17, 2008 #

Swim 28:41 [3] 1.2 km (23:54 / km)

Had a company lunch before I went for a swim. Sugar at 6.8 before lunch. Had a medium sized helping and injected 2 units. Went for my swim and sugar was 4.5 after that. Ate some of my sandwhiches and injected 3 units.
Successful, I think. We'll see later in the afternoon.
Swim was ok. No sore muscles this time. Kept stopping to 'feel' if my sugar was going low.

Run (Randburg TT) 35:31 [4] 8.0 km (4:26 / km)
ahr:168 shoes: Asics Gel 1120

Turned out to be a bit harder than I had planned. Had a chat to Piers over the first few kays.

Wednesday Jan 16, 2008 #

Stationary Bike 28:00 [2]

Seriously considered cycling to work, 'load shedding' induced traffic is killing me.
Only 2 days left, and theres no shower, so I think I'll be sitting in traffic again.

Tuesday Jan 15, 2008 #

Swim 28:31 [3] 1.2 km (23:46 / km)
rhr:42 slept:8.5

Despite taking it slow, having to adjust my googles and having sore pectoral muscles, managed the same time as yesterday.

Orienteering 28:25 [3] 5.04 km (5:38 / km)
ahr:158 shoes: Saloman XA Pro 3D

RACO trail run. Took it quite easy, and made some out-of-the-way route choices to avoid the crap.

Monday Jan 14, 2008 #

Swim 28:30 [3] 1.2 km (23:45 / km)

Not a great swim. Tried to take it easy and felt like I was going nowhere.

Sunday Jan 13, 2008 #

Run race (Dischem 21) 1:37:43 [4] 21.0 km (4:39 / km) +357m 4:17 / km
ahr:166 max:186 rhr:42 slept:7.0 shoes: Asics Gel 1120

A reasonably flat and fast course, much quicker that last weekend's. My usual running routes involve most of the roads we ran on today.
The last 4 km were downhill and the slowest split amongst them was 4:14, which makes a change to last weekend's slog. Slow start again, but probably only cost me 30-60 sec.
Saw Lisa and Tania at the start. Passed Mich, Tim and Andre on the route. Ian wasn't running - instead he got up at 3.30 to have a ride and the came to man the AR Club umbrella's. Madman.

Saturday Jan 12, 2008 #

Cycling long 3:00:23 [3] 72.21 km (24.0 kph)
rhr:42 slept:7.5 shoes: Shimano SH-R047

Max 54.8 Ave 24
Out to Zoo Lake, back to Modderfontein, through Kempton park, past the Airport, stopped at Grandmothers for some shortbread and a chat, home through Linksfield.
A few drips but no proper rain luckily.
Legs are a bit knackered.

Friday Jan 11, 2008 #

Swim 28:14 [4] 1.2 km (23:32 / km)

Just about froze my arse off. Tried to swim quite quickly to stay wam but my muscles weren't having it. Felt reasonable fast at least, for me.
I think the pool-looker-afterer threw in a whole sack of chlorine because there was no one swimming - the water tasted dreadful.
Still raining...

Run (Caltex route) 30:34 [3] 6.02 km (5:05 / km)
ahr:157 rhr:38 shoes: Asics Gel 1120

Felt quite 'bouncy', maybe because I haven't run for a while. Consciously backed off at the end - got a big weekend of cycling and running if the weather plays along

Thursday Jan 10, 2008 #

Stationary Bike 50:00 [3]

Raining and I really didn't want to get wet.

Wednesday Jan 9, 2008 #

Cycling 1:21:05 [4] 29.94 km (22.2 kph)
slept:8.0 shoes: Shimano SH-R047

Max 46.4 Av 22.1
It rained in the night and the roads were slippery. Had my biggest moment yet on the road bike as by back wheel slithered out coming down Sovereign st turning into oxford rd. Went very carefully after that.

Stationary Bike 30:00 [4]

Was planning to stop at Ellis Park on the way home but it was still raining. I had quite an intense ride inside instead.
Not sure if its my home network or AP, but I've somehow been logged on as Nicholas and Richard and battled to add my own training. This morning and this evening. It was fine at work. ?

Tuesday Jan 8, 2008 #

Swim 27:36 [3] 1.2 km (23:00 / km)

Swam fast at times. Shoulders and chest are a bit tired

Run 20:00 [2]
shoes: Saloman XA Pro 3D

Started the RACO trail run. Got to control 2 and it started chucking it down. Ran on a bit and decided to turn around. Last time I ran in the rain I got a bit of a cold, and thats the last thing I need. Ran around on the field in a jacket after it had stopped raining to burn of my energy bar. Sugar was ok at 7.0 before I drove home
Calf was ok, but still sore. Its getting lots of attention.

Monday Jan 7, 2008 #

Swim 37:51 [3] 1.6 km (23:39 / km)
rhr:38 slept:9.0

Didn't feel very fast, but I'm becoming more comfortable swimming for this length of time

Sunday Jan 6, 2008 #

Run race (Kudus 15km) 1:13:54 [4] 15.0 km (4:56 / km) +400m 4:21 / km
ahr:170 max:192 slept:7.0 shoes: Asics Gel 1120

First time on this route and first time in AR Club running vest. The route was tough, with plenty of steady climbs and a horrible 800m disney land queuing s shape on the grass field.
I'm never sure when to start my watch, because I started at the back of the field and I stand for 2min after the gun goes off. Started it a bit after the gun. My first 2 splits were in the 5.30s. I need to get closer to the front clearly. I passed Dave Pilling at 1km, Craig at 4.5km, Derek at about 6, and only passed Zoe at 8km! Ran with Julien from Wits and he openned it up over the second half, and I managed to stay intouch till the end.
Calf was painful, but ok. It got a bit sore at 4km and stayed that way. Not sure what to think...
Loads of ARClubbers which was nice.

Friday Jan 4, 2008 #

Swim 30:00 [3] 1.2 km (25:00 / km)

Wasn't feeling to hot this morning, but felt fine in the afternoon and had a swim at Ellis Park after work. Didn't feel as fast as yesterday, but forgot my watch so I don't know exactly

Thursday Jan 3, 2008 #

Swim 37:34 [3] 1.6 km (23:29 / km)

At Ellis Park.
Felt I was getting a good 'connection' (rowing term?) between arm and water.

Run (Primrose) 41:50 [3] 8.01 km (5:13 / km)
ahr:156 shoes: Asics Gel 1120

Calf became sore at about halfway, to be joined by a funny hamstring a bit later. So I'm going to have to watch it carefully.
No running till Sunday, when I'll have to think about the Kudus 15km. I'll probably do it and it'll probably turn out to be a bad idea.

Wednesday Jan 2, 2008 #

Swim 29:16 [3] 1.2 km (24:23 / km)


Went for a walk with Dad and Sarah this evening. My calf loosened up nicely and I ran a bit at the end.
With a good warm up I should be able to do the Harriers TT tomorrow night, if I'm in the office and don't go to ABB

Tuesday Jan 1, 2008 #

Cycling 55:47 [3] 22.88 km (24.6 kph)
shoes: Shimano SH-R047

Max 59.4 Ave 24.6
I'm trying to ride when I can, because the next few weeks won't make it easy to get on my bike, with work and busy weekends.
This morning I thought I'd log a calf strain injury, but its loosened up nicely.
Route was my 16km run route, but through linksfield for the extra distance.

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