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Training Log Archive: apope

In the 31 days ending Jan 31, 2011:

activity # timemileskm+mload
  Swim20 16:37:28 20.85 33.55299.2
  Run17 11:02:12 77.28(8:34) 124.37(5:19)198.7
  Cycling6 9:36:37 164.73(17.1/h) 265.1(27.6/h)173.0
  Spinning12 9:21:00168.3
  Hiking1 3:00:00 9.32(19:19) 15.0(12:00)54.0
  Trail Running2 2:20:00 13.98(10:01) 22.5(6:13)42.0
  Orienteering1 30:00 2.49(12:04) 4.0(7:30)9.0
  Strength1 15:004.5
  Total52 52:42:17 288.64 464.52948.7
averages - rhr:43

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Monday Jan 31, 2011 #

5 AM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

Warm up, 300m kick, 6 x 100m paddles on 2:00, 6 x 100m on 2:00, cool down
5 PM

Spinning 45:00 [3]
ahr:130 max:145

Too late for the 5:30 class so had to do my own thing

Sunday Jan 30, 2011 #

9 AM

Orienteering 30:00 [3] 4.0 km (7:30 / km)

Easy run around the Score course at Delta Park.

Saturday Jan 29, 2011 #

8 AM

Swim race (Xterra Buffelspoort) 28:55 [3] 1.5 km (19:17 / km)

Wetsuit swim of 1 lap.
It went reasonably well - straight, not too much fighting. Didn't feel like it was going to be a great time, and it was average. Just under 2:00 min / 100m

Cycling race 1:20:00 [3] 24.0 km (18.0 kph)
ahr:165 max:181 shoes: Olympic MTB shoes

Started in some bad traffic and horrible mud. The route was changed to go right past the grandparent's gate, so I had some open road to pass a few people. Jane stayed ahead until well into Utopia. HR hit a 6 month high trying to get up the rocky uphills. Gave Phillip a tube and bomb around 13km. Enjoyed the last few km but the intensity started to go... finally caught Riana on a downhill in the last 2km.
I think it was a lesson in pacing - considering the race last weekend, I went too hard. And the run showed it...

Trail Running race 1:20:00 [3] 12.5 km (6:24 / km)
ahr:160 max:165

Not sure of the exact time and distance, but it was awful. On most days I'd stay ahead of Miss De Lange, but she pulled 12 minutes on me! I was feeling bad so there was lots of walking and the running was slow. I had stomach cramps after about 2km. Many people passed me - frustrating. I wasn't quite sure how the sugar was - I definitely over ate. But when in doubt thats the right thing to do. Still, need to think about it a bit more carefully. A run at 2 hours is very different to a run at 3.5 hours it seems - I needed way more last weekend.

So total time of 3:14 and a position somewhere on the 2nd page. We'll have to put that one down to experience. At least the bike was fun!

Thursday Jan 27, 2011 #

5 AM

Swim 1:00:00 [3] 1.8 km (33:20 / km)

warmup, 300 kick, 2 x (250 paddles, 250 swim, 100 bk bs)
5 PM

Spinning (Morningside) 1:00:00 [3]
ahr:140 max:148

Wednesday Jan 26, 2011 #

5 AM

Swim 1:00:00 [3] 2.0 km (30:00 / km)

warmup, 300 kick, 400 pull, 4 x (fly, free, bk, free, bs, fr, fr, fr) - so a medley peppered with 50m free.
I think the swimming was good for the legs...
6 PM

Run 31:00 [3] 5.5 km (5:38 / km)
ahr:137 max:148 shoes: Asics 1140

North road, down to Coleraine, to Rivonia and back. Calves still tight

Tuesday Jan 25, 2011 #

5 PM

Run 34:00 [3] 5.0 km (6:48 / km)
ahr:120 max:138 rhr:40 shoes: Asics 1140

Nice and easy from work. South west loop with Magi. Calves are sore

Monday Jan 24, 2011 #

6 PM

Spinning 15:00 [3]
ahr:115 max:120

Stiff legs! Tried to warm them up and have a good stretch. The sunburn isn't as bad as I thought it would be. Wetsuit chafe on my neck makes me look suicidal.

Sunday Jan 23, 2011 #

Note

Transitions were 3:16 and 2:19. Bit of a picnic on the first one.
Total time was 5:10:46 for 84th overall and 7th under 24.
18 minute improvement from last year despite the wind.
Under 5 next time
7 AM

Swim race (IM 70.3 East London) 40:15 [3] 1.9 km (21:11 / km)

I thought it was going well. Went quite straight, swam consistently. But a shocker of a time. I stood up at 39:00 and crossed the mat at 40:15. I was pretty unhappy about that.
But it seems everyone had slow swims. Still I was 961st overall and 64 in category which is pretty awful considering the run and bike. 156% of the winner's 25:00.
8 AM

Cycling 2:47:23 [3] 90.0 km (32.3 kph)
shoes: Shimano SH-R047

Wet and windy. Went out quite hard and passed a few good cyclists so I started to get the feeling I was overcooking it. But I think that's what this course needs. Out in 1h38 and back in 1h10. I started to fade after turning off the highway in the last few km.
The cross winds were a bit scary with the wheels and on the bars. It was lots of fun - I enjoy those conditions.
Happy with the bike split in the end. Can still go faster though.
10 AM

Run race 1:37:33 [3] 21.0 km (4:39 / km)
shoes: Asics 1140

Off the bike and needing a 1h28 to go under 5 hours. That wasn't going to happen.
Started steadily, perhaps too slowly. I got caught by Warren at the top of the hill - surprisingly I out biked him. I decided to hang onto him for as long as I could. Held on until about 13km but it hurt. I slowed a bit but found another carrot who I stuck to the whole way home.
The hill was steep and we had to do it twice! Reasonably happy, but I can definitely improve. Running prep wasn't great
Splits from the website:
1.1 km 1.1 km @ 5:46 5:14/km
5.3 km 4.2 km @ 21:26 5:06/km
10.5 km 5.2 km @ 20:17 3:54/km
11.6 km 1.1 km @ 5:25 4:55/km
16.3 km 4.7 km @ 22:28 4:46/km
End 4.8 km @ 22:11 4:37/km
TOTAL RUN 21.1 km (1:37:33) 4:37/km

Saturday Jan 22, 2011 #

7 AM

Run 20:00 [3] 3.48 km (5:45 / km)
shoes: Asics 1140

Morning run from the Aquarium up the run course
8 AM

Cycling 20:00 [3] 6.0 km (18.0 kph)

Quick cycle to make sure everything's working

Swim 10:00 [3] 0.4 km (25:00 / km)

And finally a short swim to test the water - cold! Face gets a bit numb. I love my wetsuit

Thursday Jan 20, 2011 #

5 AM

Swim 45:00 [3] 1.25 km (36:00 / km)
rhr:41

warmp of 100 stroke count, 50 bk bs repeated
4 x 100m in 1:45-1:50
cooldown
6 AM

Spinning 30:00 [3]
ahr:131 max:136

Joined the spinning class for a bit
5 PM

Run 23:00 [3] 4.06 km (5:40 / km)
ahr:131 max:150 shoes: Asics 1140

Sloane, around the Campus, and back along Bryanston drive.

Wednesday Jan 19, 2011 #

5 AM

Swim 35:00 [3] 1.2 km (29:10 / km)
rhr:44

Warmup, 3 x (100m stroke count, bk bs)
2 x 200m at race pace in 3:40 odd

Spinning 30:00 [3]
ahr:135 max:148

15 min warmup, 5 x (1min on, 1 off), 5 min easy
6 PM

Run 23:00 [3] 4.18 km (5:30 / km)
ahr:131 max:150 shoes: Asics 1140

Easy around down to the park from work

Tuesday Jan 18, 2011 #

6 AM

Swim 25:00 [3] 1.0 km (25:00 / km)

warmup of 4 x (100 stoke count, 50 swim)
2 x 200m
Swimming muscles are tired!

Spinning 20:00 [3]
ahr:128 max:150 rhr:44

Easy spin, a bit short but I needed to get to work!
10 min warmup, 4 x 1min on 1min off.
6 PM

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

Easy run from Cyclelab around fourways.
Put in 6 x 30 sec fast.

Monday Jan 17, 2011 #

5 AM

Swim 1:10:00 [3] 1.5 km (46:40 / km)

Session with Charlotte - some kicking but then lots of arm drills too.
Then squad was 600m warmup of (4 x 100m stroke count, 50 bk bs)
And 2 x 200m race pace. 3:40 and 3:35.

Sunday Jan 16, 2011 #

9 AM

Swim race 12:18 [3] 0.6 km (20:30 / km)

Buffelspoort Cross Triathlon - rainy and muddy. A repeat of Xterra last year, but this time it was raining during the race.
Wetsuit swim (don't think it was actually cold enough, but I was pleased). Tried to get into a 1.9km pace and it went ok. A bit harder at the end.
Reasonably happy to run out at about 12:00. Still 50% slower than the leader...

Cycling race 57:00 [3] 20.0 km (21.1 kph)
ahr:167 max:177 shoes: Olympic MTB shoes

Started a bit slowly and got held up in the first single track. Nearly rode Nic off the road when he came up behind me. With him there I had could maintain the intensity better and hold a higher average pace - I seem to be all over the place on my own. Pulled hard up the big hill and then rode with 3 or 4 guys all the way back to the dam. Pulled hard again to the start of the single track but Nic and the trek guy seemed to be onto me and snuck in ahead. Then my gear cable guide popped out - same problem as 4peaks MTB. So I wasted a minute or 2 fixing that. Nic was out of transition by the time I got in. But he had his socks on already.
I'd forgotten about the cable guide issue - think I've fixed it now.

Run race 27:03 [3] 5.8 km (4:40 / km)
ahr:166 max:170

Interesting route. Pushed moderately hard. Hopefully there's still a 'pushed really hard' speed in me. OK time, but off the pace of the front guys

10th overall. Beaten by Carla in 7th. Fun day out! Cleaning the mud off everything wasn't fun

Saturday Jan 15, 2011 #

4 PM

Swim 33:00 [3]
ahr:144 max:166

Rain delayed the afternoon training, but eventually got into Buffelspoort for a swim in the wetsuit.
5 PM

Cycling 1:20:00 [3] 35.0 km (26.3 kph)
ahr:140 max:165 shoes: Shimano SH-R047

From the dam towards Rustenburg on the tar road. Short on time and not feeling great so it was much shorter than it should have been...
Got to 83km/h and had a cross-wind induced wobble <expletives deleted>

Friday Jan 14, 2011 #

6 AM

Run hills 1:04:00 [3] 10.67 km (6:00 / km)
ahr:142 max:173 rhr:41 shoes: Asics 1140

20 min warmup.
10 x 1:30 hills with 2:30 jog down. Faded to 1:40 hills.
HR up to 170.
Short jog home

Thursday Jan 13, 2011 #

5 AM

Swim 1:00:00 [3] 1.5 km (40:00 / km)

warmup, a bit more warmup with fins - everyone seemed to sleep in.
lots of 100's with stroke counting. Was getting 16 on good ones. 18 or 19 on bad ones. Freddy can do 9.
Then a few medleys and some more stroke counting. Really liked the session, despite the medleys. Probably not very far.
Almost forgot the 200m race-pace-ish piece at the end - 3:40
cooldown
5 PM

Spinning 45:00 [3]
ahr:130 max:142 rhr:38

Bit of a waste of a session - was hoping for some intervals but it turned into a very easy spin. Just after I warmed up, my blood sugar crashed. I didn't react fast enough because I was convinced I'd eaten enough before. So I didn't have the required zip for any intervals. Just pedalled it out easy.
I ate well through the day. I guess twice a day training is catching up on my glycogen stores. Just need to predict it better and react faster!

Wednesday Jan 12, 2011 #

7 AM

Run hills 1:05:00 [3] 10.4 km (6:15 / km)
ahr:140 max:171 shoes: Asics 1140

Warmup along Summit to Rivonia and back to North.
10 x uphill intervals 1:45 up and 2:15 recovery down. Usually ending on 164-166 HR.
Short jog home
6 PM

Swim 1:00:00 [3] 2.1 km (28:34 / km)

Warmup, 300 kick with fins, 300 paddles & pb. 200m drills, 200m swim, 200m drills, 100 swim, 200m drills, cooldown.
Drills were left, right, catchup, head up, fists.

Tuesday Jan 11, 2011 #

5 AM

Spinning 1:30:00 [3]
ahr:145 max:167

Warmup, 15 x 2:00 on 2:00 off. Usually hit 162-165 after 2:00 and recovered down to 132-135. Sweaty!
6 PM

Run 45:00 [3] 8.4 km (5:21 / km)
ahr:142 max:158 shoes: Asics 1140

Long meeting meant I only got out at 18h30. Swapped the tempo session for tomorrow morning's easy run. And it was nice and easy. Heart has gone back to playing uninterested and HR stayed low

Monday Jan 10, 2011 #

5 AM

Swim 1:30:00 [3] 2.8 km (32:09 / km)

Session with Charlotte - focussed on kicking again.
Then squad session was: warmup, 4 x (4 x 100m on 2:00, bk br bk br recovery), cooldown
5 PM

Spinning 52:00 [3]
ahr:136 max:144 rhr:43

Easy and consistent. Felt good!

Sunday Jan 9, 2011 #

7 AM

Run race (Kudus 15km) 1:09:20 [3] 15.0 km (4:37 / km)
ahr:170 max:180 shoes: Asics 1140

Tough route - different to 2 years ago. The uphills kept coming. At least it was overcast and cool.
Nice and steady the whole way. Feeling a lack of speed, but the distance didn't worry me.
5km in 20:27 (mostly downhill). 10km in 24:30 (45:00) (mostly uphill). last 5 in 24:20 (a lot of uphill)
6 PM

Spinning 20:00 [3]

Was going to have an easy jog, but it was raining too hard. Easy spin instead. And some stretching. Calves have loosened up

Saturday Jan 8, 2011 #

5 AM

Cycling 2:52:14 [3] 90.1 km (31.4 kph)
ahr:142

Ave 31.4 Max 60.3
Cradle ride with fleet. First time with the wheels and bars. Position could be more agressive...
HR was up to 80% quickly everytime I put in some effort. Solid ride, but still feel off
8 AM

Run 20:00 [3] 3.64 km (5:30 / km)
ahr:148 max:160 shoes: Asics 1140

Brick run aiming for 155. Set off down the hill so really crawled home.
10 AM

Swim 43:00 [3] 2.4 km (17:55 / km)

And then a swim at Heia Safari. 2 laps of 1.2km in the suit.
21:20 and 21:32 with a detour on the 2nd due to the fisherman. Good way to finish the morning

Friday Jan 7, 2011 #

Note
rhr:47

Had ideas of spinning this morning. RHR still up. Decided to stick with a run this evening.
6 PM

Run 45:00 [3] 7.94 km (5:40 / km)
ahr:145 max:170 shoes: Asics 1140

Somehow avoided the rain! Enjoyed it.
Tried to keep the HR under 150

Thursday Jan 6, 2011 #

Note
rhr:46

Slightly sore throat developed yesterday so I skipped last night's easy run. I probably would have done it if it hadn't been raining when I left work...

And then decided to skip spinning this morning too. Throat still there and RHR a bit up. Rather safe than sick.
6 PM

Swim 1:00:00 [3] 2.5 km (24:00 / km)

warmup, 100 kick with fins.
30 x 50m - (10 on 1:15, 10 on 1:10, 10 on 1:00 with 2min between each 10)
400m TT after all that - 7:56. No water speed records there!
cooldown

Wednesday Jan 5, 2011 #

5 AM

Swim 1:35:00 [3] 2.5 km (38:00 / km)
rhr:45

Started off with half and hour with Charlotte. Lots of kicking. Getting the motion but there's still no power.
Then swim squad: short warmup, 3 x (2 medley - butterfly = drowning moth; 2 x left, right, cup, fists; 150m kick), cooldown

Tuesday Jan 4, 2011 #

5 AM

Spinning (Morningside) 1:34:00 [3]
ahr:145 max:156

Harder than yesterday
5 PM

Run (Old Parks TT) 37:16 [3] 8.0 km (4:40 / km)
ahr:166 max:174 shoes: Asics 1140

Stuck between 160 and 170 HR. Slow, hoping its going to come back in the next 2 weeks!
6 PM

Run 21:00 [3] 4.0 km (5:15 / km)
ahr:144 max:154 rhr:42 shoes: Asics 1140

Did an easier loop afterwards.

Monday Jan 3, 2011 #

7 AM

Spinning (Morningside) 1:00:00 [3]
ahr:142 max:148

Sticking to 140 HR. Felt ok
6 PM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

warmup, kick, paddles, 6 x 100m on 2min - faded to 2:10. 8 x 50m on 1min. 8 x 25m with 10sec recovery. cooldown.
Warmup felt great! Useless after that :)

Sunday Jan 2, 2011 #

7 AM

Trail Running 1:00:00 [3] 10.0 km (6:00 / km)

Suikerbosrand Southern loop with Nic, Lisa, Tony and Mike.
I'm going to split this into a bit of running...

Hiking 3:00:00 [3] 15.0 km (12:00 / km)

and mostly hiking. Don't know if this counts...
HR got up quite a lot
5 PM

Swim 50:00 [3] 2.0 km (25:00 / km)

warmup, paddles, 15 x 100m. Going nowhere but was expecting it

Saturday Jan 1, 2011 #

8 AM

Strength 15:00 [3]

7 PM

Run 20:00 [3] 3.5 km (5:43 / km)
ahr:142 max:156 shoes: Asics 1140

A run! HR a bit high and felt like I was breathing through a straw, but I was running :)

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