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Training Log Archive: apope

In the 31 days ending Jul 31, 2011:

activity # timemileskm+mload
  Run15 13:07:15 85.91(9:10) 138.25(5:42)236.2
  Cycling6 12:57:00 142.29(11.0/h) 229.0(17.7/h)233.1
  Spinning8 9:35:00172.5
  Paddle6 7:15:00 42.56(10:13) 68.5(6:21)130.5
  Swim5 5:00:00 7.02(42:44) 11.3(26:33)90.0
  Orienteering3 2:30:18 13.59(11:04) 21.87(6:52)116.8
  Pilates2 2:00:0036.0
  Trail Running1 1:50:00 8.54(12:52) 13.75(8:00)33.0
  Strength1 30:009.0
  Total44 54:44:33 299.92 482.671057.1

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Sunday Jul 31, 2011 #

8 AM

Trail Running 1:50:00 [3] 13.75 km (8:00 / km)
shoes: Salomon Wings 2

Senseless Winter Adventure Race in a team with Mac and Jane. It was a lot of running. We started on foot, opted to climb the enormous mountain on foot, and there was another running leg.
Fun race.

Cycling 37:00 [3] 13.0 km (21.1 kph)
shoes: Epic Comp 29'er

Not much cycling at all!

Saturday Jul 30, 2011 #

10 AM

Orienteering 40:00 [3] 6.67 km (6:00 / km)
shoes: Asics 1150

Steph and Garry organised some Sprint O' training at UJ. I ran around the campus a bit before, did the men's course from March, and ran back to the car.
4 PM

Cycling 1:10:00 [3] 25.0 km (21.4 kph)
shoes: Epic Comp 29'er

Old Linksfield loop on my new bike. All working!

Friday Jul 29, 2011 #

Note

Worked all day...

Thursday Jul 28, 2011 #

6 AM

Run 54:00 [3] 9.82 km (5:30 / km)
ahr:145 max:158 shoes: Asics 1150

Steady run up Benmore and back along Rivonia
5 PM

Paddle (Dabs TT) 57:00 [3] 10.0 km (5:42 / km)

Nathan and I for TT. We started well, mixing it up in the middle of the pack. But we faded. I thought we were on for a 55 until halfway

Wednesday Jul 27, 2011 #

5 AM

Spinning (Sandton) 1:15:00 [3]
ahr:145 max:159

A little more intense than usual. Had no trouble getting the HR up...

Tuesday Jul 26, 2011 #

7 AM

Note

Somehow managed to turn off both alarms without waking up. So no spinning then!
5 PM

Run 49:00 [3] 8.17 km (6:00 / km)
shoes: Asics 1150

Nice and easy with Magi. Good for the calves I think. Still sore!

Monday Jul 25, 2011 #

Note

My calves are in a bad way. Hennops O' and then a road run in those Inov8's really hurt them. So I decided not to run this morning
5 PM

Swim 1:00:00 [3] 2.6 km (23:05 / km)

warmup, 200 kick, 5 x 400m on 8:00 holding about 7:15-7:25. 3 swim 2 paddles. Cooldown.

Spinning 45:00 [3]
ahr:140 max:143

Quick spin

Sunday Jul 24, 2011 #

9 AM

Orienteering race (Hennops Pride) 49:18 [5] 7.1 km (6:57 / km)
ahr:173 max:192

1:10'000 map with a new bit by Kevin.
Set off pretty fast. Sticking to the road to #2 was good. Almost started the grid search for #2 but it appeared at my feet. I think paths to #4 would have been best - felt like it was a lot of effort stumbling around the hill. I think the position of #7 was dodgy compared to the fence. I was too far left. Running close to Greg up to 13. Snuck ahead and then duffed the route choice to #14. I thought it was at the bottom so started to head low. Had to climb up again. Slow into #16 - not agressive enough into the green. And then lost the race on the run to #18 - zig zagged a bit on the road and didn't run fast enough. 30 seconds!
So 24 seconds behind Brad - he didn't let down the Swiss top. Legs weren't as good as Stirrup Glen, but it was a decent run.
5 PM

Run 38:30 [3] 7.0 km (5:30 / km)
ahr:145 max:160

Almost the same as last Sunday's hilly highland road loop.

Saturday Jul 23, 2011 #

8 AM

Cycling 2:50:00 [3] 40.0 km (14.1 kph)
shoes: Olympic MTB shoes

Groenkloof with Mike, Jane and Tony. We did a little bit on the xc tracks around Fountains. Always a good ride at Groenkloof!

Friday Jul 22, 2011 #

6 AM

Run 1:00:00 [3] 9.0 km (6:40 / km)
ahr:138 max:166 shoes: Asics 1150

10 hills, steady and then last 1/3 hard.
Legs feeling sprightly

Thursday Jul 21, 2011 #

5 PM

Paddle (Dabs TT) 49:30 [3] 10.0 km (4:57 / km)
ahr:162 max:171

Got a ride with Rob! We used an Apollo which was light and we were pretty stable. Good start and I was surprised to be just behind the front bunch at the first buoy. From there it was like a team time trial with 3 other boats in a diamond. Everyone pulled and behaved. It was new to me! Being on the diamond feels like you're idling for a lap. Very different to my K1

Wednesday Jul 20, 2011 #

Note
(rest day)

A full on rest day... I was hoping to swim but worked late instead. Nice to catch up on some sleep

Tuesday Jul 19, 2011 #

Spinning (Sandton) 1:30:00 [3]
ahr:133 max:153

Note

Sports massage with Debbie. Ouch
6 PM

Run 40:00 [3] 6.67 km (6:00 / km)
ahr:125 shoes: Asics 1150

Easy run with Magi from work around Bryanston

Monday Jul 18, 2011 #

5 PM

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

warmup, 100 kick, 2 x 300m on 5:30, 100 easy, 6 x 100m on 1:50, 100 easy, 8 x 50m on 1:00, cooldown. All done with first half of set paddle, second half swim.

Spinning 50:00 [3]
ahr:138 max:148

Steady

Sunday Jul 17, 2011 #

8 AM

Paddle 2:15:00 [3] 18.0 km (7:30 / km)
shoes: K1 Assegai Bigfoot

River profiency - or so we thought. It turned out to be just a trip and we'll do the profiency part next time.
Started at Andre's farm. We stopped at Mine Rapid while the FLCC attempted to remove a boat wedged under a rock in the middle of the river. That took a while and they didn't get it out. At least I got to study the river a lot there. Took the left line and made it :)
Shot the weir quite nicely. Bertie left me with a much less communicative guide. I didn't really know what I was doing going into Little Klip, so I swam - bit silly, should have held it. Anyway, portaged back up and got it the second time. We took out after Caravan Park.
That was fun! I need to go through the rapids in my head to try and remember the lines...
5 PM

Run 40:00 [3] 7.7 km (5:12 / km)
shoes: Asics 1150

Old school loop to school. Hilly.
No long run... probably need to give the legs some time

Saturday Jul 16, 2011 #

8 AM

Cycling 2:30:00 [3] 40.0 km (16.0 kph)
shoes: Olympic MTB shoes

With Debbie, Doug and Jane from Bryanston. Pretty much the same as last time, with a bit more exploring.
2 PM

Cycling 3:00:00 [3] 56.0 km (18.7 kph)
shoes: Olympic MTB shoes

And then, Gautrain run scouting. From home to Sandton City, then along various quiet roads and paths to Rhodesfield. They wouldn't let us on the train with our bikes, so we had to cycle home. I took us on a tour of a gated suburb, having to come out the same way as we went in. With the light fading I also took us on Wynberg road which turned out to be incredibly dodgy. Last bit in the dark. Nice chilled ride...

Friday Jul 15, 2011 #

5 AM

Run hills 1:00:00 [3] 9.0 km (6:40 / km)
shoes: Asics 1150

9 Morningside hill repeats. Steady 2/3's and last 1/3 hard. Shins started to ache a bit so called it a day 1 early. Hmmm...
7 AM

Pilates 1:00:00 [3]

Thursday Jul 14, 2011 #

5 AM

Spinning (Morningside) 1:15:00 [3]
ahr:134 max:148

5 PM

Paddle 1:02:00 [3] 10.0 km (6:12 / km)
shoes: K1 Assegai Bigfoot

Quite an uninspiring performance. Paddling once a week at timetrial in a K1 is not good - not enough training to improve and frustrating not to go faster.
Anyway, pretty much a solo effort. Dropped last place on the 3rd lap :) Had a nice wave in the form of Kate and Mike for lap 9

Wednesday Jul 13, 2011 #

5 AM

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

short warmup, 4 x 100m IM on 2:20. 200 kick, 200 pull, 200 swim, 2 x 400m on 8:00, cooldown.
5 PM

Run intervals 50:00 [3] 8.0 km (6:15 / km)
ahr:145 max:184 shoes: Asics 1150

warmup
10 x 400m with 100m jog recovery, so 500m on 2:30
Times varied from 82-89. Not spectacular, but again, a good start.
Shin was a little sore, so time to start giving the calves attention!
cooldown

Tuesday Jul 12, 2011 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:133 max:152

8 PM

Run intervals 40:00 [3] 9.0 km (4:27 / km)
ahr:143 max:163 shoes: Asics 1150

Short warmup, 3 x 2km threshold intervals, with 5 min jogging between them. Short cooldown. Glad I got out (sort of out, on the treadmill) to do it...
All at 3:52min/km, HRs 155, 159, 162 for the 3 intervals. "Threshold" might be a bit faster, but a good start...

Monday Jul 11, 2011 #

5 PM

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

warmup as 150 swim, 150 kick, 150 pb, 150 swim. 3 x 500m paddle, swim, paddles. Supposed to be on 9:00, but managed 8:45, 9:00 and 8:50. cooldown

Sunday Jul 10, 2011 #

9 AM

Orienteering race (Stirrup Glen) 1:01:00 [5] 8.1 km (7:32 / km)
ahr:165 max:180

Brown, 1:10'000.
Enjoyed the course. I thought it was a good mixture of longish and short & sharp.
#1 was a bit slow. I kind of got into the area but wasn't sure which crag to choose. Bounced off a pit I found. Nailed it all the way to #13. Running well for a change. (bit right on #2, bit short on #5 but small things). I ran right past #13 - quite well hidden, but I had the right feature at least. Possibly missed the best route to #14, but round the bottom worked quite well. Bit too reactive rather than running on a plan to #15 - but picked off some features in the quarry and got there. Little bit right on #17 - bounced off the small depression with the Blue's control. And finally, mistake of the day worth 2:00 probably at #22 - way too high.Couldn't see all those rocks in the grass ahead and drifted off right. And then did a silly circle in the wrong direction. Should have used the fence to funnel me in! Turned out it was about 20m out of place, but my mistake was worse.
So in the end 3 odd min clear of Jeremy. Nick C had a good one for 3rd.

Saturday Jul 9, 2011 #

Note

About 6 hours of walking and one very cold swim! Easter Kloof up to the waterfall. 2 friends doing Kilimanjaro wanted a bit of training. Nice walk. I will run it one day!

Friday Jul 8, 2011 #

6 AM

Run hills 1:00:00 [3] 10.0 km (6:00 / km)
ahr:145 max:172 shoes: Asics 1150

10 Morningside hills. Nice sunrise :)
Legs feeling much better after a day off. Orienteering is going to be interesting...

Thursday Jul 7, 2011 #

6 PM

Paddle 1:01:30 [3] 10.0 km (6:09 / km)
ahr:150 shoes: K1 Assegai Bigfoot

Nice wave for laps 2, 3, 4. Slacked off a bit after that, but started getting cold so lifted it for 7,8,9. I was lapped by Tony and caught by last place on lap 10, so it was max power from then. We'll call it tied last. Enjoyed it.

Wednesday Jul 6, 2011 #

5 AM

Run 52:30 [3] 9.4 km (5:35 / km)
ahr:138 max:160 shoes: Asics 1150

Brrr, no one else this morning... Stuggled to keep the pace up. Legs are feeling it a bit. Usual Wed morning loop.
6 PM

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

warmup, 150 kick, 6 x (100m IM on 2:30 and 100m swim breathing every 5 on 2:00), cool down.
Dropped it down to breathing every 4 strokes...

Tuesday Jul 5, 2011 #

5 AM

Spinning (Sandton) 1:30:00 [3]
ahr:132 max:145

Warmup, Nuno class for a bit. 5 x 3 min (2 min) low cadence intervals. 3 x 4 min (1 min) low cadence intervals. Then the higher cadnence pyramid at the end. Trying to mix the low cadence stuff in with the class...
6 PM

Run 31:00 [3] 5.0 km (6:12 / km)
ahr:125 shoes: Asics 1150

Sloan and Bryanston Drive with Magi. Bit later than planned

Run 18:30 [3] 4.0 km (4:38 / km)
ahr:160 max:173 shoes: Asics 1150

Brisk on my own. Ran out of time...

Monday Jul 4, 2011 #

5 AM

Spinning (Morningside) 1:00:00 [3]
ahr:132 max:154

warmup, 10 x 30 sec flat out with 1:30 recovery. 20min steady/cooldown
6 AM

Run 28:45 [3] 6.0 km (4:48 / km)
ahr:139 max:152

Brick, on the treadmill...
Supposed to be 10km @ 80%...
7 PM

Strength 30:00 [3]

Stuck at work so no swimming :(
Just some strength eventually...

Sunday Jul 3, 2011 #

8 AM

Run 1:55:00 [3] 20.5 km (5:37 / km)
ahr:139 max:159 shoes: Asics 1150

Nice day for it. Bit of a loop to Lisa's house. An hour with Lisa - van Buuren, Kloof, Gym, Oriel Park. And then a loop home

Saturday Jul 2, 2011 #

7 AM

Cycling 2:50:00 [3] 55.0 km (19.4 kph)
ahr:130 max:173 shoes: Olympic MTB shoes

Mac, Tony, Debbie and Doug for a mountain bike ride. Cold start, but nice by the end.
Morningside to Doug's, Main, into the bike jacking hotspot that is Kyalami, Blue Hills, Witpoort. Out as far as Summit, across to the R511 and back to Main. Nice route - I haven't ridden out there at all. Following the recent bike jacking problems, there was a protest ride from Cycle Lab. And there were some community members riding around on motorbikes patrolling. Good to see!
3 PM

Paddle 1:10:00 [3] 10.5 km (6:40 / km)
shoes: K1 Assegai Bigfoot

It's been while... 10 medium laps of Emmerentia with Nathan. Pretty comfortable in the boat. But there's no speed. A time-trial would really hurt.

Friday Jul 1, 2011 #

6 AM

Run hills 50:00 [3] 9.0 km (5:33 / km)
max:170 shoes: Asics 1150

Cold and dark, but running in the morning is nice.
9 hills and then the long hill back to the gym.
Can't remember my average, but was keeping the efforts under 170 HR
7 AM

Pilates 1:00:00 [3]

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