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Training Log Archive: apope

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+m	load
	Cycling	12	14:44:54	183.04		294.58			428.6
	Swim	12	4:56:25	4.82		7.75			105.6
	Run	9	4:36:49	31.45	(8:48)	50.62	(5:28)		115.6
	Paddle	5	3:26:34	18.58		29.9			62.0
	Orienteering	2	1:54:36	8.7	(13:10)	14.0	(8:11)		108.9
	Trail Running	2	1:26:30	9.63	(8:59)	15.5	(5:35)		26.0
	General fitness	2	56:00						16.8
	Stationary Bike	1	22:00						6.6
	Total	30	32:23:48	256.22		412.35			870.0
averages - sleep:4.5

5:18

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» now

Saturday Jan 30, 2010 #

Note

Xterra Buffelspoort - total time of 3:03:49. Not sure of the placing yet. Fun day out!

Swim 30:00 [3] 1.5 km (20:00 / km)

Strong swim. Actually started near the front. Didn't finish there, but I think it went quite well. Quicker than last year, but who knows whether the course was the same, currents, etc

Cycling race 1:25:47 [4] 22.33 km (15.6 kph)
shoes: Olympic MTB shoes

Ave 16.16 Max 40.8
Super muddy! And awesome fun. Slid around a lot, fell off a bit, got dirty, fun technical riding, good temperature.
I was strong and pushing hard until I lost the front wheel and fell hard at about 15km. Slid my way home a bit more cautiously after that.

Trail Running 59:00 [3] 10.5 km (5:37 / km)
shoes: Salomon Wings

Spectacular trail run. Down to the bottom of the dam wall with water thundering over. Up the otherside, down again, across the main road, up and down and then flat back. 2 laps. Felt ok, but not fast

Thursday Jan 28, 2010 #

Run warm up/down 22:00 [3] 3.67 km (6:00 / km)
shoes: Nike Pegasus 07

General fitness 26:00 [3]

I designed the circuit tonight: burpees with push-ups, v sit ups with a doggy, praise-the-lords, step jumps, and ricochets. Good to be exercising again. I feel overweight and useless in just 2 days ;)

Monday Jan 25, 2010 #

Run 22:46 [3] 4.14 km (5:30 / km)
shoes: Nike Pegasus 07

Easy run around Wits

Sunday Jan 24, 2010 #

Orienteering race (SC1 - Zoo) 18:45 [5] 3.5 km (5:21 / km)
shoes: Saloman SpeedCross

Only 13 controls meant I was never rushed and had plenty of time to plan. Ran strongly, but some more speed would be good.
Route choice mistake and a dither on route to #12 cost about 10 sec.

MEN - Splits

Saturday Jan 23, 2010 #

Cycling (Teak place) 2:08:00 [3] 31.95 km (15.0 kph)
shoes: Olympic MTB shoes

Av 15.38 Max 41.1
Most of the black route at Teak Place. The mud caused some problems. Its a challenging route!

Friday Jan 22, 2010 #

11 AM

Swim 30:00 [3] 1.5 km (20:00 / km)

500m warmup, 10 * 50 on, 50 off. On was 55-58sec, off 59-62sec

4 PM

Paddle 53:00 [3] 9.6 km (5:31 / km)
shoes: K2 Accord

3 long laps of the Germ with Lisa. They were preparing for the VLC sprint regatta

Thursday Jan 21, 2010 #

General fitness (Circuits) 30:00 [3]
shoes: Salomon XA Pro

Circuits designed by Sarah on the Jeppe Girls fields.

Run warm up/down 20:00 [3] 3.33 km (6:00 / km)
shoes: Salomon XA Pro

There and back

Wednesday Jan 20, 2010 #

Cycling (Groenkloof) 1:08:00 [3] 20.0 km (17.6 kph)
shoes: Olympic MTB shoes

Ave 18.8 Max 48
A trip to Pretoria to sort out my passport. Good excuse to hit Groenkloof. Got quite muddy

Tuesday Jan 19, 2010 #

Paddle 54:00 [3] 8.8 km (6:08 / km)
shoes: K2 Accord

4 laps with Mike, 1 in the Javelin, 3 with Jane

Sunday Jan 17, 2010 #

Note

Ironman 70.3
Total time of 5h28m32s. 18th in 20-24 males. I'm happy considering the lack of specific training, the 'budget' bicycle and no wetsuit.
I now have sore legs and a silly tan.
And room to improve: 5 min on the swim with some technique, training and a suit. 20 maybe on the bike with unlimited money and some better training. And easily 5 on the run with more experience and better sugar control. Under 5 hours one day?

7 AM

Swim race 37:22 [4] 1.9 km (19:40 / km)

The wind changed and it was much warmer than the past 2 days. I didn't flinch when I got in. I started at the back of the 500+ pack. Fair swells. Swam strongly to be on the beach in 37:22. I really doubt the course was actually 1.9km.
Quite a long run up the hill to transition. Out transition in 43:16. My calves were cramping on the run up the hill, so I thought it was going to be a long day

8 AM

Cycling race 2:53:00 [5] 91.7 km (31.8 kph)
shoes: Shimano SH-R047

Ave 31.8 Max 62
Awesome cycle. It is a monster route out and the downhills on the way back were affected by the headwind. My calves were in a constant state of almost cramping but they stayed in the game.
I probably enjoyed it so much because I made lots of really expensive bikes look silly. I was hurting them on the uphills but some of them came back at me on the downhills into the headwind where the aero stuff helped.

10 AM

Run race 1:48:29 [4] 21.1 km (5:08 / km)
shoes: Nike Pegasus 07

Feeling good off the bike. Was aiming for a 1h45 so I was looking to bang out 5:00 splits the whole way. Made 13km in 62-ish so I had a 3 min buffer.
My mistake was nutrition and not managing my sugar well enough. I was well fed after the bike and had 3 small cups of coke at 3 water stations. I started to feel a bit weird so I thought I had high blood sugar. It wasn't the usual low feeling. So I didn't eat for about 10km while trying to think it through. Started to feel horrible at 14km and decided that I would have a gel and see if I improved. Nothing noticeable until the last 2km. I crawled 15-19km and lost about 5min I think. I was still thinking I had really high sugar that was the problem. The gel must have kicked in and I moved well over the last 2km to crack 5h30.
Sugar was 3.6 when I got my tester. So definitely low. I need to avoid coke and stick to my own stuff.

Saturday Jan 16, 2010 #

Swim 10:00 [3]

Still VERY cold

Cycling 12:00 [3]
shoes: Shimano SH-R047

Run 8:00 [3] 1.46 km (5:30 / km)
shoes: Nike Pegasus 07

Friday Jan 15, 2010 #

Run 10:00 [3] 1.82 km (5:30 / km)
shoes: Nike Pegasus 07

Team run around the Gonubi suburb

Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Shimano SH-R047

Team bike around the block a lot. Practiced putting feet into clipped in shoes

Swim 5:00 [3]

In the sea. VERY cold!

Wednesday Jan 13, 2010 #

Swim 17:00 [3] 0.7 km (24:17 / km)

200m warmup, 5 * (50m on, 50m off)
Times were about 58s which was frustrating as I was nailing 55s in the 20*50m the other day. Off were pretty good though, hitting 1:02-1:05's which is surprising considering how much less effort was going in. I'll swim the whole 2km 'off' maybe

7 AM

Cycling 21:26 [3] 7.22 km (20.2 kph)
shoes: Shimano SH-R047

Checking its all working smoothly. Adjusted a few things yesterday. Time for a wash...

6 PM

Paddle 53:34 [3] 9.3 km (5:46 / km)
shoes: K2 Accord

3 laps of the Germ' with Lisa. Huge wind on the 2nd lap.

Tuesday Jan 12, 2010 #

5 PM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Pegasus 07

Warm up to Rhodes park with Sarah. 10 * (30 sec on, 30 sec off)

6 PM

Stationary Bike 22:00 [3]

Spun the legs afterwards

Monday Jan 11, 2010 #

10 AM

Swim 19:50 [3] 0.9 km (22:02 / km)

Quite fast for me!

5 PM

Cycling 25:00 [3] 8.0 km (19.2 kph)
shoes: Shimano SH-R047

Finally got my road bike back after its trip home from Hermanus. Took it for a spin, but it was a bit drizzly and slippery. Did 4 uphill intervals on Orion Street, about 1:15 each.

6 PM

Run 27:00 [3] 4.91 km (5:30 / km)
shoes: Nike Pegasus 07

Down to Rhodes Park. 5 * ( 1 min on, 1 min off)

Sunday Jan 10, 2010 #

Note

Set out the controls for a sprint course in Dullstroom. We had about 20 internationals and 20 locals. Some big names again.

Saturday Jan 9, 2010 #

Orienteering race 1:35:51 [5] 10.5 km (9:08 / km)
slept:4.5 shoes: Salomon XA Pro

Sabie International training event. 1:15'000 map.
Had a good time out there. Felt strong and steady. Previous knowledge of the area helped against the foreigners.
9 min behind Mats Haldin and Fabian Hertner. Probably a career high. I think I'm going to retire now.

Swim 14:00 [3]

A swim in the dam at the event area. Did 6 * ~1min pieces

Brown - Splits

Friday Jan 8, 2010 #

Paddle 16:00 [3] 2.2 km (7:16 / km)

2 laps of Emmie's with Jane in the S2. She wasn't feeling good so we called it a day. Had my swimming stuff packed but got lots of stuff to do before the weekend

Thursday Jan 7, 2010 #

Swim 5:00 [2] 0.25 km (20:00 / km)

Warmup

Swim intervals 20:00 [4] 1.0 km (20:00 / km)

20 * (50m with 25s rest). Surprised myself with consistent times in the 55-58s. Good session

Cycling (Primrose) 43:00 [4] 16.0 km (22.3 kph)
shoes: Olympic MTB shoes

Av 22.46 Max 46.8
A quick loop of Primrose. Hard up the hills

Wednesday Jan 6, 2010 #

Cycling 1:08:41 [3] 19.68 km (17.2 kph)
shoes: Olympic MTB shoes

Ave 17.43 Max 44.6
Morning ride with Jane and Sarah. River path and back along the tar road. 4 uphill intervals at the end. Between 1:30 and 2:00 each

Run 28:34 [3] 5.19 km (5:30 / km)
shoes: Nike Pegasus 07

Down to Rhodes Park. 5 * (90 sec on, 45 sec off). And then two uphill efforts on the way home

Tuesday Jan 5, 2010 #

Trail Running 27:30 [3] 5.0 km (5:30 / km)
shoes: Salomon Wings

Ran to the weir with Sarah and Jane. Had to run next to the new game fence which was a bit grassy. LOTS of game inside the fence.

Swim 31:13 [3]

Another dam swim

Cycling 40:00 [4] 14.7 km (22.0 kph)
shoes: Olympic MTB shoes

Cycled to and from the dam.

Monday Jan 4, 2010 #

Swim 37:00 [3]

Paddle 30:00 [3]
shoes: K2 Accord

Sunday Jan 3, 2010 #

Cycling 3:20:00 [3] 55.0 km (16.5 kph)
shoes: Olympic MTB shoes

Long ride with Nic from Sukkel Sukkel. Cloudy and cool. Along the river path, up Breedt's Nek, down to the junction, back over, explored a few roads on the side of the mountain. Onto a road blocked by a pet hotel. Rietfontein loop. Home on the tar road.

Swim 40:00 [3]

Friday Jan 1, 2010 #

Note
(rest day)

362 hours last year. Almost cracked 1 hour a day.

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