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Training Log Archive: apope

In the 31 days ending May 31, 2009:

activity # timemileskm+mload
  Cycling3 3:55:22 44.93(11.5/h) 72.31(18.4/h)99.7
  Run6 3:06:41 18.72 30.1348.6
  Orienteering2 1:44:28 8.82(11:51) 14.19(7:22)60.2
  Total10 8:46:31 72.47 116.63208.5
averages - sleep:7.1 rhr:49

» now

Sunday May 31, 2009 #

Orienteering race (Cinderella CC) 44:28 [5] 6.59 km (6:45 / km)
ahr:183 shoes: Salomon XA Pro 3D Green

I had a good course considering my state of fitness. I started like hell and I think I was ahead of Jeremy until #6. I started to slow after that, but managed to pretty much run/jog the whole way. I caught Tania at #9 and I think I punched everything ahead of her, but I didn't get away. She's running well and I'm not.
It was a fun course. There was plenty of route choice. I lost confidence on #7 and aborted to the road junction, lost 30sec. Didn't hit #9 very well - 30sec. Good route choice to #10, but cocked up the last bit, lost 90 sec. Couldn't see the veg boundary on the new road, 1min. Lost 2 min on #19. Unnecessarily slow and cautious on #17 and #18.
Got absolutely punished by Jeremy, but managed to sneak in ahead of everyone else. 3 weeks till Champs...

Saturday May 30, 2009 #

Cycling 1:35:22 [3] 29.08 km (18.3 kph)
rhr:49 shoes: Olympic MTB shoes

Ave 18.5 Max 42.7
Chilled ride with Nathan at Northern Farm. They've made some more interesting paths since I was there last

Wednesday May 27, 2009 #

Run 20:00 [2]
shoes: Nike Pegasus 07

I'm logging it... frisbee with Sarah for half an hour and then some O' exercises with Garry on the track. Good to get moving.
Not feeling too bad!

Sunday May 24, 2009 #

Run 41:00 [3] 8.2 km (5:00 / km)
slept:5.0 shoes: Salomon XA Pro 3D Green

First the run part with the street map navigation. From Kinetic Gear we went down to the spruit and back.
Then the rally style instructions. We went up and down the fire escapes and escalators of a shopping center

Cycling 1:37:00 [4] 28.53 km (17.6 kph)
shoes: Olympic MTB shoes

First the rally style cycle around Morningside, which we did at an 'urgent' pace.
Then we raced Cyanosis around the second streep map nav course. That was hectic. We kept getting ahead by making good route choices and not getting lost. But then they'd power past again... the last uphill nearly killed me.


We were the 4th mixed pair and 5th overall. We were about 20 min behind Richard, Ricka and Phillip. The distances above are a guess based on average speed, maybe a bit far?
I probably shouldn't have done something this intense now. I felt all woozy afterwards and slept the whole afternoon. It was fun, but I suspect I'm gonna be sick some more...

Saturday May 23, 2009 #

Cycling (Primrose) 43:00 [3] 14.7 km (20.5 kph)
rhr:48 slept:7.5 shoes: Olympic MTB shoes

Took the bicycle for a spin before tomorrows race. I think I'll survive the 20km. It should be fun

Friday May 22, 2009 #

Run (Somerset) 36:11 [3] 6.64 km (5:27 / km)
ahr:158 slept:8.5 shoes: Nike Pegasus 07

Highland, up Somerset, down Roberts too Shell and home.
Kept it around 160, so some of the hills were slow. Felt a whole lot better than yesterday.

Thursday May 21, 2009 #

Run (Bedford Center) 37:12 [3] 6.72 km (5:32 / km)
ahr:157 slept:6.0 shoes: Nike Pegasus 07

Still coughing up stuff. This is going on... and I'm eating my oranges, getting plenty of sleep (except for last night), and keeping warm.

Cruised along keeping the HR at about 160. Not moving very fast, but running at least. Sugar on 5.3 before the run; ate 3 biscuits; and still had serious low at about 4km. I really thought it couldn't have been the sugar, so I delayed eating Super C's until it was too late and I had to walk for a bit. It must have been sugar related, cos I was on 6.3 at the end after 5 super C's. Exercise is very eventful at the moment...

Sunday May 17, 2009 #

Orienteering (Pelindaba) 1:00:00 [3] 7.6 km (7:54 / km)
shoes: Salomon XA Pro 3D Green

Enough being sick now! Today was frustrating. I set off slowly and steadily. I hit 180 HR on the way to #2, so I reduced it to a work with the occasional bound.
Not counting the slow moving, lost 20 sec on #1 (too far right). A little time lost on #3 but not too bad. Lost about 3 min on #4: really tricked by an enormous new road, definitely not a quad bike track. Went left around the hill to #8, probably slower than right. I came over all woozy climbing up to #11 and decided to go back.
Up to #10, I was surprisingly up there with the 1h30 finishers.

Friday May 15, 2009 #

Run (Somerset) 25:08 [3] 4.57 km (5:30 / km)
ahr:160 slept:8.0 shoes: Nike Pegasus 07

Gosh, that was slow at a high HR. Still not quite right. Sigh...
Watched a cyclist get hit in slow motion. He was cruising down Marathon Street and a lady turned into Highland infront of him. He was on a bike exactly like my road bike. He hit her bonnet at about 20km/h. It looked like he went over the bonnet and onto the road. I moved his bike out the road and made sure he was ok. He didn't say much other than 4 letter words. Scary when you have no control...

Thursday May 14, 2009 #

Run (old house) 27:10 [1] 4.0 km (6:48 / km)
ahr:139 slept:8.5 shoes: Nike Pegasus 07

First exercise in 3 weeks! Hooray!
I enjoyed it. Still coughing a bit though.
Sunday is going to hurt...

Monday May 11, 2009 #


Projects are in. Managed 3 hours of sleep. Time to get sleep and get better

Tuesday May 5, 2009 #

slept:6.5 (sick)

Had a fun weekend camping just past Rustenburg.
Unfortunately I haven't recovered. So I went to the doctor yesterday and I have 5 days of antibiotics.
And I have a silly amount of work to do for Monday, so the sickness won't be holding back the training.
It feels like I'll be starting from scratch with the shin problem and now this cold.

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