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Training Log Archive: apope

In the 31 days ending Mar 31, 2010:

activity # timemileskm+mload
  Cycling7 13:29:30 237.8(17.6/h) 382.7(28.4/h)242.9
  Run13 8:05:32 59.4(8:10) 95.59(5:05)185.5
  Adventure Racing1 1:46:0031.8
  Swim2 54:33 1.18 1.928.2
  Total20 24:15:35 298.37 480.19488.4

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Tuesday Mar 30, 2010 #

Run (RAC TT) 36:50 [4] 8.0 km (4:36 / km)
shoes: Nike Pegasus 07

1st 4km with Jane and then 4km on my own.

Sunday Mar 28, 2010 #

Adventure Racing 1:46:00 [3]

Kinetic AR #1
Flat out with Ryno and Sue. We managed to win. Run navigation was really smooth, a few wobbles on the bike

Saturday Mar 27, 2010 #

Cycling 2:00:00 [3] 60.0 km (30.0 kph)
shoes: Shimano SH-R047

Club 100 C group from Broad Acres

Thursday Mar 25, 2010 #

Cycling (Work and back) 1:17:00 [3] 32.1 km (25.0 kph)
shoes: Olympic MTB shoes

Ave 25.1 Max 52

Wednesday Mar 24, 2010 #

Run 37:40 [2] 6.65 km (5:40 / km)
shoes: Nike Pegasus 07

Easy run around Northriding

Tuesday Mar 23, 2010 #

Run tempo (Old Parks TT) 35:40 [4] 8.0 km (4:28 / km)
shoes: Nike Pegasus 07

Legs feeling a little tired after yesterday, but an ok time.

Monday Mar 22, 2010 #

Run 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike Pegasus 07

10 min warmup with the Waverly running club. 10 x 60s on, 60s off. 5 warm down. Hard work. And on tar which isn't great for the legs

Cycling (Northern farm) 1:50:00 [3] 30.0 km (16.4 kph)
shoes: Olympic MTB shoes

My mountain bike is back. Rode around Northern Farm with Jane.

Sunday Mar 21, 2010 #

Run 42:00 [3] 7.88 km (5:20 / km)
shoes: Nike Pegasus 07

Around Strubensvalley

Saturday Mar 20, 2010 #

Cycling 1:56:00 [3] 60.0 km (31.0 kph)
shoes: Shimano SH-R047

Ave 31
Group B club100 ride. The pace picked up at the end up the last hills. And all the over 50's were grumpy about it at Mugg & Bean afterwards.

Thursday Mar 18, 2010 #

Run 20:00 [3] 3.81 km (5:15 / km)
shoes: Nike Pegasus 07

Quick run before work. Had to do something

Wednesday Mar 17, 2010 #

Note

3 days of no training!
Monday and Tuesday I was short on sleep and worked till 18h30. And today was St Patricks day. Getting up early didn't work and work function in the evening...
Hopefully tomorrow!

Sunday Mar 14, 2010 #

Cycling (Cape Argus) 3:31:00 [3] 110.0 km (31.3 kph)
shoes: Shimano SH-R047

Started with Jane in Group K, dropping down a bit from G. It was windy out and a few people got flattened by the wind going around the first corner. I was feeling good and racy for about an hour. Then I started feeling sick and dizzy. Managed to keep eating, but just cruised along in the whatever slipstream I could find. Not much bunch riding happening and there were times when the traffic was so bad we almost stopped. I recovered in time for Chappies and started to feel good. Pushed hard over the last 30km.
So an ok time. Could have been faster in the middle and held onto a few fast individuals coming past me.

Saturday Mar 13, 2010 #

Swim 15:00 [3]

Swim in Silvermine! An awesome place. The Rooibos coloured water was warm enough for about 15min

Thursday Mar 11, 2010 #

Run 28:36 [3] 4.97 km (5:45 / km)
shoes: Nike Pegasus 07

Slow run east around the outside of the business park.

Wednesday Mar 10, 2010 #

Run 51:20 [3] 9.33 km (5:30 / km)
shoes: Nike Pegasus 07

Under the N1 at 9th and back over Beyers. Home along Wilson. In the dark

Tuesday Mar 9, 2010 #

Run 37:05 [4] 8.0 km (4:38 / km)
shoes: Nike Pegasus 07

Easier than normal effort. Feeling pretty good

Monday Mar 8, 2010 #

Run 21:37 [3] 3.82 km (5:40 / km)
shoes: Nike Pegasus 07

Easy run to knock everything back into place. No niggles, just sore muscles

Sunday Mar 7, 2010 #

Swim race 39:33 [4] 1.9 km (20:49 / km)

Midlands Ultra Triathlon.
The swim was really good considering I haven't swum since Xterra more than a month ago. Its encouraging to know I can survive this distance without too much suffering.
Maybe with my IM swimming fitness I could have been 2 min faster. And when I learn how to swim, maybe 5 min faster with Nathan and Jane

Cycling 1:50:30 [3] 60.0 km (32.6 kph)
shoes: Shimano SH-R047

Ave 33
3 laps out towards Dargle. Nice course, with some small-ish hills. I felt good and I don't think anyone passed me. Caught Jane at the beginning of lap 2. She passed me again about 5 min later! I wasn't having any of that and had a few minutes by the end.

Run 1:14:30 [3] 15.0 km (4:58 / km)
shoes: Salomon Wings

Not my finest run. I started too slowly. I thought it was a double lapper. The halfway end of the 1st lap didn't come and I realised it must have been a single lap. I was fueling well and I ran the 2nd half much faster. Pushed to sneak under 1h15. Not a great time, but happy to have finished strongly

35th overall in 3h47. Still need to drop a lot of time on the swim and run. Not too bad on the bike, but room to improve

Thursday Mar 4, 2010 #

Run 29:30 [3] 5.13 km (5:45 / km)
shoes: Nike Pegasus 07

Very easy run around the North Riding area in the evening. Enjoyed it.

Wednesday Mar 3, 2010 #

Cycling 1:05:00 [3] 30.6 km (28.2 kph)
shoes: Shimano SH-R047

Ave 28.8
Work and back. Got wet on the way home in a Thunderstorm

Tuesday Mar 2, 2010 #

Run 35:44 [4] 8.0 km (4:28 / km)
shoes: Nike Pegasus 07

Very different to last week. Lots of niggles in the lower legs. Sore shin towards the end.
Because of the rain and the bad turnout, I was 2nd till about 4km!

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