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Training Log Archive: apope

In the 31 days ending Dec 31, 2008:

	activity	#	time	miles		km		+m	load
	Cycling	4	5:17:44	71.73	(13.5/h)	115.44	(21.8/h)		95.3
	Run	10	4:47:14	32.01		51.52			96.2
	Swim	5	2:11:50	1.86		3.0			39.6
	Orienteering	1	28:20	2.73	(10:22)	4.4	(6:26)		18.2
	Total	16	12:45:08	108.34		174.36			249.3
averages - sleep:7.5

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Wednesday Dec 31, 2008 #

Run 26:00 [3] 4.46 km (5:50 / km)
ahr:146 shoes: Nike Pegasus 07

Warm up, jogging between and crawling around afterwards

Run hills 4:00 [5]
shoes: Nike Pegasus 07

Ran along Royal Oak Street, from Highland Road up to Glouster. Ouch. Only managed 3. 1:16, 1:23, 1:25. Hopefully I can improve that. Didn't get the distance, but climb is about 25m

Tuesday Dec 30, 2008 #

Cycling 1:13:15 [3] 26.13 km (21.4 kph)
slept:7.0 shoes: Shimano SH-R047

Max 65.2 Ave 21.4
Cycled to Wits for a swim. Cycled home afterwards. Took the shortest route. Legs aren't quite there

Swim 13:50 [3] 0.6 km (23:03 / km)

Felt alright, but only did 600m. Not feeling up for much suffering at the moment

Run (Fotheringham) 24:37 [2] 3.94 km (6:15 / km)
shoes: Nike Pegasus 07

Easy run with Sarah. I did some extra zig-zagging

Monday Dec 29, 2008 #

Run (Bill Stewart) 59:45 [3] 11.7 km (5:06 / km)
slept:8.5 shoes: Nike Pegasus 07

Suffered a bit. Yesterday probably had something to do with it. And I woke up with high blood sugar (~13). Nibbled an oat bar as I went. It was only down to 11 when i got home

Sunday Dec 28, 2008 #

Orienteering race (Sprint Cup Prelim) 14:51 [5] ***** 2.4 km (6:11 / km)
shoes: Saloman SpeedCross

Walter Sisulu Botanical Gardens. 1:4000 sprint map.
Decent run. Lost about 30sec on #8 with a wobble in concentration. Otherwise a few hesitations and a bit slow in places.
Lots of fun. Really enjoyed it. About 30 sec behind Dylan

Orienteering (Sprint Cup Final) 13:29 [3] 2.0 km (6:45 / km)
shoes: Saloman SpeedCross

Started 30 odd seconds behind Dylan. Missed a path to #2. It was very small and I thought it wasn't the one I wanted ~10sec. Then on the way to #3 I was browsing the rest of the course, passed control 184, got to a junction, match it up, went back to make sure it wasn't control 80, it wasn't. I was down 1m20sec by #3. Ouch. The rest went ok, although I never got into a good flow. Wobbled a bit on the 3rd last.
Didn't enjoy it so much. A bit flustered. Far behind Dylan

Saturday Dec 27, 2008 #

Swim 28:00 [3]

Swam with Nathan. Sarah paddled with us to ward off the motorboats

Friday Dec 26, 2008 #

Swim 35:00 [3]

Longish swim in Buffelsport dam. Sarah paddled next to me. Camping up easter kloof tonight with nathan, sarah and the cousins.

Thursday Dec 25, 2008 #

Run (Caltex) 27:58 [3] 6.0 km (4:40 / km)
shoes: Nike Pegasus 07

Wednesday Dec 24, 2008 #

Run 12:13 [4]
shoes: Nike Pegasus 07

Ran out of time before supper, but managed to fit this in. About 1.5km of warm up. Turned around and ran home as fast as I could.

Tuesday Dec 23, 2008 #

Cycling (Linksfield) 44:56 [3] 17.85 km (23.8 kph)
shoes: Shimano SH-R047

Max 45.7 Ave 23.8
Usual Linksfield loop. I'm feeling flat

Monday Dec 22, 2008 #

Run (Park - Rhett) 15:53 [4] 3.6 km (4:25 / km)
shoes: Nike Pegasus 07

Quick one before supper. HR belt ain't working.
Ahh holidays

Sunday Dec 21, 2008 #

Note

I survived the Cedarburg without any dreaded diseases this time. It was great. We had a challenging route, but that meant it wasn't the rest I was hoping for. Lots of getting up at 4am and walking uphill. Some awesome scenery, and fun activities.
Managed to eat enough to not loose any weight.
If this happened 2 months ago, it might count as base training. What I need now though is speed.

Run 20:38 [3] 3.75 km (5:30 / km)
ahr:140 slept:8.0 shoes: Nike Pegasus 07

Warmup around the top to Possult Park and then home. Taking it easy

Run intervals 5:00 [4]
shoes: Nike Pegasus 07

5 short uphill intervals. Started at 23sec for the 1st interval and last one took 19sec. Expected to feel terrible at altitude so I didn't push very hard and only did 5.

Sunday Dec 7, 2008 #

Event: Christmas Event

Saturday Dec 6, 2008 #

Run (Caltex route) 29:10 [3] 6.0 km (4:52 / km)
ahr:142 max:162 shoes: Nike Pegasus 07

First time wearing a HR belt for a while. Heart seemed asleep.
I'm off to the Cedarberg for 2 weeks for a long, mostly easy, hike. Looking forward to it.
I hope my boots are going to be ok. I got them in June and have worn them twice. I taking my Salomon trail runners in case. I'll leave them in teh car since we go past the base camp a few times.

Friday Dec 5, 2008 #

Cycling (To work) 46:59 [3] 17.76 km (22.7 kph)
shoes: Olympic MTB shoes

Ave 23.21 Max 48.5
Changed my back tube this morning. It was holding air, but required pumping up every few days. I pulled out 2 small-nail sized thorns and 4 normal sized thorns. Slime works!

Cycling (Home from work) 52:33 [3] 18.21 km (20.8 kph)
shoes: Olympic MTB shoes

Ave 21.19 Max 54.3
It was bound to happen eventually. I got very wet. It wasn't too scary until Silvia's Pass. Not fun in low light, wet, lots of cars, wet glasses, etc. Luckily I had my flashy light.
Last day of work until January. Woohoo

Thursday Dec 4, 2008 #

Swim 27:30 [3] 1.2 km (22:55 / km)

steady 800m in 18:14 then 2 x 200m in about 4:30 each

Run 29:00 [3] 5.7 km (5:05 / km)
shoes: Nike Pegasus 07

Ran around Sandton again after work. Found a nice suburb between Grayston and Rivonia Roads. Then off to bar duty for AR Club.

Wednesday Dec 3, 2008 #

Note
slept:6.5

Made it to Wits. It rained us on a bit. I just warmed up and then help Garry. So can't really log anything.
Early night!

Tuesday Dec 2, 2008 #

Swim 27:30 [3] 1.2 km (22:55 / km)
slept:8.0

800m then 2 x 200m

Run 33:00 [3] 6.37 km (5:11 / km)
shoes: Nike Pegasus 07

Ran around Sandton again. North this time

Monday Dec 1, 2008 #

Cycling (To work) 49:51 [3] 17.62 km (21.2 kph)
slept:7.0 shoes: Olympic MTB shoes

Ave 21.52 Max 46.1

Cycling (home from work) 50:10 [3] 17.87 km (21.4 kph)
shoes: Olympic MTB shoes

Ave 21.8 Max 60

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