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Training Log Archive: apope

In the 31 days ending May 31, 2008:

activity # timemileskm+mload
  Run10 6:34:28 43.21(9:08) 69.53(5:40)115.3
  MTB-O2 3:01:34 34.18(5:19) 55.0(3:18)108.9
  Stationary Bike4 2:42:3640.6
  Orienteering1 2:10:00 10.31(12:36) 16.6(7:50)78.0
  Cycling1 44:02 6.84(9.3/h) 11.0(15.0/h)4.4
  Total18 15:12:40 94.53 152.13347.2
  [1-5]17 15:02:40
averages - sleep:8.1 rhr:42

» now

Saturday May 31, 2008 #

MTB-O race (JWOC fundraising rally) 1:27:34 [4] 28.0 km (3:08 / km)
rhr:40 shoes: Olympic MTB shoes

Peter and Dylan organised a cool event in the Fourways area. Had to cycle around and answer questions based on locations. Lots of fun
Got 2.5 Q's wrong and Piers and Marilyn beat me. We went very similar routes.

Friday May 30, 2008 #

Run 38:46 [3] 7.23 km (5:22 / km)
shoes: Asics Gel 1120

Ran around the neighborhood dropping of some post that has mistakenly found its way into our postbox over the past few weeks. Then I did 2 x 4 min hard. It was hard, but didn't feel that fast.

Thursday May 29, 2008 #

Run (Bill Stewart) 1:03:01 [3] 11.7 km (5:23 / km)
ahr:147 max:166 rhr:40 slept:8.5 shoes: Asics Gel 1120

Had some mean cramp in the 1st 5km. Maybe to do with the Muesli and Yoghurt before the run. On to the next low GI snack then... Pronutro seems to be the best so far.
Let my HR wander in to the high 150's. Feeling pretty good

Run (Wichwood) 21:53 [2] 3.2 km (6:50 / km)
ahr:147 shoes: Asics Gel 1120

Run with Sarah.

Wednesday May 28, 2008 #

Stationary Bike 50:00 [3]
ahr:136 max:155 rhr:41

Spent the afternoon at Golden Harvest checking out control sites.Traffic was bad because of the big storm, so I got home too late too run.
Mixed it up on the bike, going over some electronics for Friday.

Tuesday May 27, 2008 #

Run (Primrose) 44:31 [3] 8.0 km (5:34 / km)
ahr:143 max:165 rhr:42 slept:8.0 shoes: Asics Gel 1120

Enjoyable run. Feels like my body is back in the game...
Was toasty in me thermal tights

Monday May 26, 2008 #

Stationary Bike warm up/down 10:00 [0]

Taking it easy today. Its cold out and I'm not sure what my body thought of yesterday's exertions.
Had a warm-up, a stretch and did some core exercises

Sunday May 25, 2008 #

MTB-O race (Groenkloof) 1:34:00 [4] 27.0 km (3:29 / km)
ahr:164 max:178 rhr:39 slept:9.0 shoes: Olympic MTB shoes

I'm moving to a country where this happens every weekend. MTB and O at the same time!
I felt good and although I watched my HR, I hammered most of the hills and was strong right through.
Home made map holder worked a charm until the wing nut ejected at #10. Wasted about 2 min taking it off my handle bars to put it back on. Bike also worked really well. Only fell off once.
I should wear contacts when it threatens to rain. Lost 5 min on #19 when my glasses were too fogged and muddy to see. And I was riding hard with the finish close.
And I skipped #14 - just didn't see it on the straight line between 13 and 15. Planned my route long before and didn't look twice. Oh well. Would have come 4th or 5th behind some respectable opposition.

Saturday May 24, 2008 #

Run (Caltex route) 36:54 [3] 6.0 km (6:09 / km)
ahr:146 max:166 rhr:40 slept:8.0 shoes: Asics Gel 1120

Low RHR so I decided to go for a run. Hit 160+ going down the hill in the 1st km again, so nearly turned around. It settled down though and I kept it under 150 the rest of the way.
Slow, but good to be out there

Friday May 23, 2008 #

Run (Caltex route) 35:09 [3] 6.0 km (5:52 / km)
ahr:144 max:161 rhr:43 slept:8.0 shoes: Asics Gel 1120

My HR hit 150 running downhill in the first km, so I decided I had better be careful. I tried to keep it under 150, but that meant jogging veeery slowly sometimes. It seems this tick bite fever thing means business. The last thing I want now is to go backwards, so I'm going to keep things steady and slow for a while

Thursday May 22, 2008 #

Cycling 44:02 [1] 11.0 km (15.0 kph)
ahr:113 max:153 rhr:45 slept:8.0 shoes: Olympic MTB shoes

Easy ride around Primrose. Managed to use most of the back suspension travel. Front needs some adjusting still.

Wednesday May 21, 2008 #

Run (Park - Rhett) 28:17 [2] 3.9 km (7:15 / km)
ahr:127 max:157 rhr:43 slept:8.5 shoes: Asics Gel 1120

Easy run with Sarah and a few strides at the end.
RHR a little bit up so nothing strenuous.

Tuesday May 20, 2008 #

Run 43:00 [3] 7.82 km (5:30 / km)
ahr:167 rhr:40 shoes: Asics Gel 1120

First run in a while. I had a 10min warm up by myself to make sure my legs weren't going to fall off. Then it was just Gary T and I. It was perhaps a bit faster than I would have liked but I survived. Will see what the RHR does tomo and how I feel.
A couple are emigrating to Aus and dumped alll their cool AR stuff at the club house. Jeremy got in first and got the cool S-works carbon handle bar and a bike light. I had to settle for a carbon bottle cage. Got a camelbak and bladder for Sarah. Also plenty of kit for Sarah. Hopefully she fits into it...

Saturday May 17, 2008 #


Feeling OK. Stiffness and headache have gone. Still got some swollen glands.
I carted a car-ful of branding to the Uge Sprint in the Magaliesburg. I was sad not to be racing. Quite a good turnout.
Got a speeding fine on the way home to erode the earnings a bit.

Thursday May 15, 2008 #

rhr:55 slept:9.0 (sick)

Ahh bollocks. Sick again. This time its a headache, achey neck and shoulders and some swollen glands. Flu I suppose. It started after the MM, but I thought it could be stiffness from that.
The car is working, so hopefully I can have a few stress free weeks with lots of sleep.


Decided to go to the doctor this afternoon because the stiffness got worse and blood sugar control is out the window. Gave her my life story and she decided I probably have tick bite fever. Turns out the bite on my foot is a tick bite (duh I suppose). Had a blood test and will hear tomo.
7 days of antibiotics. I should start to feel better tomo or Sat. I am in a more positive frame of mind now that I know what it is. Unfortunately it doesn't explain Sunday's lousy performance.
So no racing on Sat or Sun. I had better be ok for the MTBO.

Sunday May 11, 2008 #

Orienteering race (Mountain Marathon) 2:10:00 [4] 16.6 km (7:50 / km)
ahr:158 shoes: Salomon XA Pro 3D Green

Hmmm. I did not enjoy it while I was out there. I was very negative until it turned out everyone went quite slowly. So moderately negative now
I think first mistake was eating far too much before. I think my blood sugar was high because I was uncomfortable. I think I should have a few runs where I check out energy intake, sugar levels and intensity.
Started fast, but at a sustainable pace. Then I lost 8 min on #8, which was impossible - hidden in the grass in the wrong place. Nic caught me and I felt underpressure. My route choice to #4 was good, but execution was terrible, probably lost 3 min. Ran with Nic, then Clinton and then Garry. Wrong path to #10. Feet started to hurt a lot. Garry and Nic ran away and it turned into a 'social' with Clinton. Slogged out the rest.
Felt crap.

Saturday May 10, 2008 #

Run race (Uge Trail Run Intro #2) 21:29 [4] 4.9 km (4:23 / km)
ahr:184 slept:6.5 shoes: Salomon XA Pro 3D Green

I managed to go a lot faster than last time, without pushing very hard. Being relatively healthy and rested helps. I ran at a fast conversational pace with Nathan. We caught Ryno, which I thought was good. Nathan ran a negative split on the second half and finished 4th. Stopped after the first lap to save my legs for tomorrow...

Friday May 9, 2008 #

Run (Wichwood) 22:17 [1] 3.2 km (6:58 / km)
ahr:120 shoes: Asics Gel 1120

Easy run with Sarah. Keep falling asleep while trying to take my RHR in the morning

Thursday May 8, 2008 #

Run (Caltex route) 39:11 [3] 7.58 km (5:10 / km)
ahr:155 max:187 slept:7.5 shoes: Asics Gel 1120

Ran past Victor's house to drop off a flash drive. It was good to run again. Blister was ok, hope it continues to heal after this.
Got a niggling cough. I feel like I need a few days off varsity to catch up on sleep. Got to get the voice controlled car ready for next Friday - next week is going to suck

Wednesday May 7, 2008 #

Stationary Bike 50:41 [3]
ahr:133 max:148 slept:8.0

Another steady bike session. After supper this time.
I'm trying to preserve my blistered heals for the weekend

Tuesday May 6, 2008 #

Stationary Bike 51:55 [2]
ahr:135 max:153 slept:8.5

Steady cycle while watching Life. Legs felt a bit tired.

Monday May 5, 2008 #


A short diabetic trial visit: RHR was 35 while sitting on the side of a bed. Blood pressure ok. HbA1c 6.6% which is good apparently. Its a measure of blood glucose over the past 3 months. Below 8% is good for a diabetic.

Sunday May 4, 2008 #


Spent the long weekend marshalling at the Swazi Xtreme. It was a bit more strenuous than I was expecting : ) Spent some time in nice spots in the mountains. On Friday, I was at the bottom of a kloof and had to climb 100m everytime I needed cell phone reception, which was four times, because team Ha Ha neglected to come to me. Ha bloody ha in the dark.
It was really cool to see what goes on in these long races. I got quite excited when Cyanosis took the lead. Well done!
The sport race (staged) really appeals to me at this stage, but I need a lot of equipment and $$$ for the entry fee, petrol and seconds

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