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Training Log Archive: apope

In the 31 days ending Aug 31, 2010:

activity # timemileskm+mload
  Adventure Racing1 75:00:00 279.62(16:06) 450.0(10:00)1350.0
  Cycling4 4:55:00 72.08 116.088.5
  Spinning3 3:00:0054.0
  Paddle2 2:38:00 15.53(10:10) 25.0(6:19)47.4
  Run5 2:18:30 17.0(8:09) 27.35(5:04)41.6
  Trail Running1 42:00 4.74(8:51) 7.64(5:30)12.6
  Swim1 35:00 0.87(40:14) 1.4(25:00)10.5
  Total12 89:08:30 389.84 627.391604.6
averages - sleep:6.5

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Tuesday Aug 31, 2010 #

Run 35:30 [3] 8.0 km (4:26 / km)
shoes: Asics 1140

Ran a bit with Piers and Jane. 2nd half on my own. Sore calves!

Monday Aug 30, 2010 #

Spinning 45:00 [3]


Run 20:00 [3] 4.14 km (4:50 / km)
shoes: Asics 1140

Quick run afterwards

Sunday Aug 29, 2010 #

Paddle 1:00:00 [3] 9.0 km (6:40 / km)

Paddle in the Tsunami with Kate. 8.5 long laps. We settled down and went ok. Felt the shoulder a little towards the end. Its making me nervous because there's a lot of paddling to be done!

Trail Running 42:00 [3] 7.64 km (5:30 / km)
shoes: Salomon Wings

After the paddle, 15 min with Jane, Kate and Tim. Then the rest with Tim. We looped around Emmerentia dodging dogs and kids on push bikes. Nice evening. Calves are very sore!

Saturday Aug 28, 2010 #

Cycling 2:20:00 [3] 67.0 km (28.7 kph)
shoes: Shimano SH-R047

Ave 28 Max 71
Club 100. The C2 group split into a slightly longer and shorter route. The longer bunch picked up the pace nicely. Felt like I'd had a decent ride by the end. Good to be back on the road bike :)

Friday Aug 27, 2010 #

Spinning 45:00 [3]

Early morning Northgate spin

Run 30:00 [3] 6.0 km (5:00 / km)
slept:6.5 shoes: Asics 1140

Spinning finished at 6am, so had time for run too. And a good stretch

Thursday Aug 26, 2010 #

Cycling 1:00:00 [3] 24.0 km (24.0 kph)
shoes: Olympic MTB shoes

Cycled into work after dropping my car off with Derek. And went to pick it up again later

Wednesday Aug 25, 2010 #

Spinning 1:30:00 [3]

Long spin at Sandton. Had to wake up early!

Run 23:00 [3] 4.0 km (5:45 / km)
shoes: Asics 1140

Easy run around the office park with some people from the office

Monday Aug 23, 2010 #

Run 30:00 [3] 5.22 km (5:45 / km)
shoes: Nike Pegasus 07

Attempted to get into the 5.15 spinning class but it was full! I was 5 min late...
So a bit of easy running and cycling and a good stretch afterwards.

Cycling 20:00 [3]

Sunday Aug 22, 2010 #

Swim 35:00 [3] 1.4 km (25:00 / km)

My first visit to the gym!
Shoulder was sore consistenly for about 800m. It didn't get worse so I carried on. Got a mean twinge that made me stop. Kicked a couple lengths and then mixed breast stroke and crawl. No power in the first part of the right arm stroke. And shoulder is really sore now... :( so i think I'm a duathlete for a little while.
My ineptness at swimming will continue for a bit longer...

Saturday Aug 21, 2010 #

Cycling 1:15:00 [3] 25.0 km (20.0 kph)
shoes: Olympic MTB shoes

Fun ride with Jane around Emmerentia, Delta Park and up to Conrad. Knee a little sore, but nice to be back on the bicycle. Its working pretty well after Swazi

Thursday Aug 12, 2010 #


Went to the physio this morning. My left foot is still very sort. The tendon on the outside of my ankle is very angry. Other than that, the left knee is a bit sore. And my right shoulder isn't quite right.
So no serious damage, just a bit of time off required,

Friday Aug 6, 2010 #

Adventure Racing 75:00:00 [3] 450.0 km (10:00 / km)

Swazi Xtreme!
Long, hard, but a good experience. Very sore now...
So after lots of team mate drama, I teamed up with Paul Bothma. In the end it worked very well. No pressure going into the race. And he was stronger than me most of the way.
Navigation was hit and miss. I was frustrated on the 1st day about how silly it was not having anything on the map and control circles in the middle of nowhere. Usually there were roads connecting the points. At briefing Darron said "The road you want is probably the one you are on". So it became a case of bearings, checking distance and calculated guesses.
We fooled ourselves into thinking stage 5 would be short to have us done by 18h00 on Sunday. So we pushed hard on stage 4. I think most of my soreness is from that run. Turns out that stage 5 was over 24 hours and a monster.
2 hours of good sleep and 3 or 4 15 min naps.
Sugar control was good. No lows which is amazing. But a few readings higher than I'd like. I guess its a tradeoff.
So in the end we were the 2nd pair and I think 3rd overall.
Raced quite a lot with Red Ants towards the end.

Sunday Aug 1, 2010 #

Paddle 1:02:00 [3] 10.0 km (6:12 / km)

Morning TT with Jane. We started a lap late. We had a better time than I was expecting. Enjoying the paddling at the moment

Paddle 36:00 [3] 6.0 km (6:00 / km)
shoes: K1 Assegai Bigfoot

More paddling!
This time in the afternoon. Jane's team had a final Swazi meeting and paddle session. I did ok in the k1 - I was keeping up in the beginning and got a bit tired towards the end
Really enjoyed being in the boat. I'm pretty comfortable in it now

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