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Training Log Archive: apope

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+m	load
	Cycling	10	18:07:35	221.12		355.86			455.9
	Run	10	7:16:29	46.39	(9:25)	74.65	(5:51)		149.4
	Orienteering	2	3:51:09	19.29	(11:59)	31.05	(7:27)		219.6
	Trail Running	1	53:26	6.77	(7:53)	10.9	(4:54)		50.8
	Stationary Bike	2	30:00						7.0
	Total	23	30:38:39	293.57		472.46			882.7
averages - sleep:8 rhr:42

7:30

0:00

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Sunday Aug 31, 2008 #

Cycling race (24 hour lap race) 7:30:00 [4] 126.0 km (16.8 kph)
ahr:145 max:176 shoes: Olympic MTB shoes

Ave 16.59 Max 37.3
Mugg and Bean 24 hour lap race at Maropeng. In a team with Lewton, Lauren and David. The course was brutal for a 24 hour race. It was lots of bumpy rocky single track cut into the veld. It was a fun course that stayed interesting, although it was tough on the body. We even went through the museum.
Times for each lap and HR:
1 - 37:52 at 168
2 - 36:08 at 168
3 - 32:59 at 164
4 - 43:37 at 145
5 - 45.16 at 138
6 - 40:13 at 145
7 - 39:42 at 143
8 - 40ish at 136
9 - 36:38 at 145
10 - 41:11 at 133
11 - 46:08 at 125
I was in the Le Mans start so had a lot of traffic on lap 1. After lap 2, a sandy single track on a mound was bypassed, so the course got shorter. Lap 4 to 8 were in the dark. On 4 and 5 I had big problems with my derallieur and the dust. Turns out I need to be much more liberal with the lube. Maybe a dry lube would be better suited to the dust. Did 6, 7 and 8 at 2:30 when the rest of the team was in bed and hit a good rythm. We started again at 7.00.
I rode the last lap with Nathan who was crawling by then. He had solo'ed 27 laps. He finished 2nd male solo. Lizelle 1st female solo. We were the 5th mixed team of 4.
Spoke to JP Pearton, who said they were doing the long laps (1 and 2) in 27 min.

Thursday Aug 28, 2008 #

Cycling (Linksfield,Bedford) 1:02:11 [3] 21.46 km (20.7 kph)
ahr:142 max:166 rhr:39 slept:8.0 shoes: Olympic MTB shoes

Ave 20.94 Max 42.8
Ride with Lewton to check everything is working for the weekend

Wednesday Aug 27, 2008 #

Run 54:52 [3] 10.05 km (5:28 / km)
ahr:154 slept:8.0 shoes: Nike Pegasus 07

Ran to Gran's house for supper. A spot of traffic.
Haven't 'run' for a week. Shocking

Tuesday Aug 26, 2008 #

Cycling (Linksfield,Bedford) 1:00:36 [3] 21.52 km (21.3 kph)
ahr:136 max:157 rhr:38 slept:8.5 shoes: Olympic MTB shoes

Ave 21.68 Max 47.0
Fun ride around the the usual route.
Picked up a few kg's in the last few weeks. Hmmm... slippery slope. Hopefully its all muscle.

Sunday Aug 24, 2008 #

Event: Gauteng Colour Coded - Bushtrails

Orienteering race (Bushtrails) 58:07 [5] 6.41 km (9:04 / km)
ahr:174 max:186 slept:7.0 shoes: Salomon XA Pro 3D Green

Didn't have a lot of go and made plenty of small-ish mistakes. Wasn't very happy.
I'm falling asleep now. more later

Orienteering race 49:14 [5] 5.54 km (8:53 / km)
ahr:177 max:201 shoes: Salomon XA Pro 3D Green

Bloody hard work trying to get away from Paul. He can move on the rough stuff. Still not a great run, but a whole lot better

Course 1-1 - Splits

Course 1-2 - Splits

Friday Aug 22, 2008 #

Cycling 1:03:50 [3] 21.76 km (20.5 kph)
ahr:145 max:163 shoes: Olympic MTB shoes

Ave 20.6 Max 39
MTB over similar route to Tuesday, but the long way around the gym. Managed to ride a good number of paths

Thursday Aug 21, 2008 #

Stationary Bike warm up/down 10:00 [1]

Easy warmup then some stretching and core exercises

Wednesday Aug 20, 2008 #

Run (Park - Rhett) 18:40 [4] 3.6 km (5:11 / km)
ahr:150 max:171 shoes: Asics Gel 1120

On my own. Tried 2 min fast. That was a bit hard and long, so tried 1 min fast. Then just ran steadily

Run (Wichwood) 24:14 [2] 3.2 km (7:34 / km)
ahr:136 shoes: Asics Gel 1120

Easy run with Sarah afterwards

Tuesday Aug 19, 2008 #

Cycling 1:05:31 [3] 22.04 km (20.2 kph)
ahr:148 max:168 rhr:43 slept:8.0 shoes: Olympic MTB shoes

Max 49.4 Ave 20.29
MTB on the Linksfield route. Up the Alp in 6:09 - a bit slow due to the extra weight and easy gears perhaps.
Had to work the whole way

Sunday Aug 17, 2008 #

Run race (Old Ed's 21km) 1:38:41 [4] 21.1 km (4:41 / km)
ahr:167 rhr:50 slept:6.0 shoes: Nike Pegasus 07

A 2 lap race starting from the Old Ed's HQ and passing James and Ethol Grey Park, close to the Wanderers, and back past Killarney. Ran comfortably the whole way. Managed to wind it up a bit in the last 6km. Cool overcast weather.
Saw Craig and Lynn in their Kilimanjaro gear walking the 10km.

Saturday Aug 16, 2008 #

Cycling long 1:50:40 [3] 44.71 km (24.2 kph)
ahr:138 max:160 rhr:48 slept:9.0 shoes: Shimano SH-R047

Max 59.3 Ave 24.2
Usual route to Zoo Lake, back through Modderfontein, the 'vale and the 'view.
Seems like we have a full team for the 24hour lap race now. Lewton, Lauren, Lauren's friend and me. Dan pulled out.

Friday Aug 15, 2008 #

Run 29:00 [3] 5.6 km (5:11 / km)
ahr:150 max:174 rhr:42 slept:8.0 shoes: Asics Gel 1120

Ran through Wichwood, back past Bishop Baven and then past Possult Park. Saw Deon and Lisa (again). They were headed towards Primrose.

Thursday Aug 14, 2008 #

Cycling (Linksfield,Bedford) 51:12 [3] 19.67 km (23.1 kph)
ahr:141 max:163 rhr:43 slept:9.0 shoes: Shimano SH-R047

Max 53.4 Ave 23.0
Morning ride on the usual Linksfield loop and home through Bedfordview

Wednesday Aug 13, 2008 #

Run (Wichwood) 23:20 [1] 3.2 km (7:17 / km)
shoes: Asics Gel 1120

Easy run with Sarah.
Well stiff from yesterday's sprints.

Tuesday Aug 12, 2008 #

Run 45:00 [3] 4.5 km (10:00 / km)
ahr:127 max:180 slept:8.0 shoes: Asics Gel 1120

Ran with Sarah to Possult Park. We did some running drills, 6 strides and 5 handicap sprint races on a slight uphill on grass. Then ran around past Bishop Bavin home.
Felt like a good session. Not too tough but a fun mix of fast and easy

Monday Aug 11, 2008 #

Run (To Jeppe) 37:09 [3] 7.0 km (5:18 / km)
ahr:147 max:184 slept:8.0 shoes: Nike Pegasus 07

On my own. Tired legs

Run (Wichwood) 21:53 [2] 3.2 km (6:50 / km)
ahr:140 shoes: Nike Pegasus 07

Run with Sarah afterwards

Sunday Aug 10, 2008 #

Cycling 2:05:00 [3] 50.0 km (24.0 kph)
ahr:135 max:160 rhr:42 slept:10.0 shoes: Shimano SH-R047

Ave 23.4 Mx 60.8
A warmish sunny day. Went over Sylvia's, around Zoo lake, to Rosebank, to Corlett drive. Followed Corlett until I thought I might be getting in to Alexandra. Back to Louis Botha, towards Moderfontein, and home through Bedfordview.

Cycling 45:00 [3] 12.0 km (16.0 kph)
ahr:113 shoes: Shimano SH-R047

Rode with Sarah when I got back. We went around Bill Stewart, back along Kloof

Friday Aug 8, 2008 #

Run (Caltex route) 31:02 [3] 6.0 km (5:10 / km)
ahr:148 max:166 shoes: Nike Pegasus 07

Thursday Aug 7, 2008 #

Cycling 43:35 [2] 16.7 km (23.0 kph)
ahr:127 max:157 slept:8.5 shoes: Shimano SH-R047

Max 48.3 Ave 23.0
Did a double loop of the Primrose hills.

Wednesday Aug 6, 2008 #

Stationary Bike 20:00 [3]
rhr:37

Another diabetes trial visit today. My sugar was a bit high to start with (11.2 - oops) so I had to hop on one of the gym bikes to burn a little off. After 20min of about ~150 watts it was down to 8.7. And the blood letting could begin.
Anyway, got the usual statistics:
HbA1c from May: 6.5% (normal people should be under 7%, so thats good. Not expecting as good a result this time)
RHR: 37
BP: 114/60
Weight: 69.4kg

Run 30:38 [2] 4.0 km (7:40 / km)
ahr:124 max:166 shoes: Asics Gel 1120

Sarah and I did the 'park - rhett's house' route. Then we did some striding, leaping and skipping. Afterwards we had a stretch and some core work.

Tuesday Aug 5, 2008 #

Run (Wichwood) 22:00 [1] 3.2 km (6:52 / km)
slept:8.0 shoes: Asics Gel 1120

Easy run with Sarah. Calves are a bit sore from the cramping on Sunday

Cycling 10:00 [2]
shoes: Olympic MTB shoes

Rode through the park making sure everything was working. I now have 2 spacers in my BB and I can ride in the big chain ring. Rear suspension is squeaking a lot though

Sunday Aug 3, 2008 #

Event: Gauteng Long O Champs

Orienteering race (Long O) 2:03:48 [5] 19.1 km (6:29 / km)
ahr:177 rhr:44 slept:7.5 shoes: Salomon XA Pro 3D Green

Long O at Gerotek on 1:10'000. Courses by George.
I ran a well paced race. I was careful not to overdo it in the beginning. I felt reasonably strong most of the way. I was worried that I would not have enough sugar - energy bar before, 5 super C's at about #7, then a GU at #14. Had 5 Super C's left.
No silly navigation mistakes today. My route choices probably cost me 3 min to Nic. I went high on 2 of them where he went low. The splits will make interesting reading.
Ended up 2.5 min behind Nic. Nathan had a good run to finish 3rd. He disappeared away from me when I finally caught him - he's a strong one.

Course 1 - Splits

Saturday Aug 2, 2008 #

Trail Running race (Salomon Race 1) 53:26 [5] 10.9 km (4:54 / km)
ahr:177 rhr:40 slept:7.0 shoes: Salomon XA Pro 3D Green

Salomon Trail Series Race 1 at Paardeplats 4x4 place in Krugersdorp. A good turnout of 130 people for the 1st race.
Ran the whole way with Nathan and chatted most of the way. I was squeezing words out between breaths for the 2nd half and took some strain. He eventually said that he wasn't sweating and I took that to mean run faster. Luckily it was mostly downhill to the end. Definitely spent most of it above my lactate threshold, with I think means tomorrow could be interesting.
Winners did 38min which makes me sad. I think we were about 15th.

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