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Training Log Archive: apope

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m	load
Cycling	12	26:21:00	413.83	(15.7/h)	666.0	(25.3/h)		515.7
Run	14	13:07:05	96.37	(8:10)	155.09	(5:04)		254.1
Swim	15	12:50:00	16.16		26.0			231.0
Spinning	4	3:25:00						52.5
Trail Running	1	2:20:00	13.36	(10:29)	21.5	(6:31)		42.0
Paddle	2	1:48:00	11.18	(9:39)	18.0	(6:00)		32.4
Adventure Racing	1	1:40:00	15.53	(6:26)	25.0	(4:00)		60.0
Orienteering	1	32:00	3.11	(10:18)	5.0	(6:24)		30.4
Total	45	62:03:05	569.55		916.59			1218.1

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Saturday Dec 31, 2011 #

6 AM

Trail Running 2:20:00 [3] 21.5 km (6:31 / km)
ahr:146 max:176 shoes: Salomon Wings 2

Trail run with Brian, Neal, Nic and Mac. From Brian's house, up the concrete track, poffadder loop, and then various tracks home. Honest pace. Awesome run!

Cycling 2:30:00 [3] 42.0 km (16.8 kph)
ahr:129 max:168 shoes: Epic Comp 29'er

Ride with Brian, Nic and Mac. Kept it on the flat bits. Some cool tracks

Friday Dec 30, 2011 #

Note

Rest week done. Here we go again!

5 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
ahr:150 max:180 shoes: Asics 1150

Warmup to Flamboyant Rd. 5 x (700m up, 700 down), leaving for each 700m on 4:00, at threshold pace. Holding 2:50 up and 2:30 down. Cooldown back to the gym

5 PM

Swim 1:00:00 [3] 2.4 km (25:00 / km)

Warmup. 600m, 400m, 2 x 200m, 6 x 100m, all on 1:55 splits. Cool down

Thursday Dec 29, 2011 #

5 PM

Swim 35:00 [3] 1.5 km (23:20 / km)

warmup, 10 x 100m leaving on 2:00. Getting in on 1:40-1:45. Cooldown

Run 37:00 [3] 6.73 km (5:30 / km)
shoes: Asics 1150

Easy from the gym into Sandton. Got stuck in a gated suburb so a bit longer than planned.

Wednesday Dec 28, 2011 #

4 PM

Cycling 50:00 [3] 17.0 km (20.4 kph)
shoes: Epic Comp 29'er

Over Sylvia's Pass and around Linksfield Ridge.

Tuesday Dec 27, 2011 #

5 PM

Swim 20:00 [3]

Another short swim

Monday Dec 26, 2011 #

5 PM

Swim 30:00 [3]

Swim in the wetsuit in buffelspoort dam

Sunday Dec 25, 2011 #

8 AM

Run 50:00 [3] 7.0 km (7:09 / km)
shoes: Asics 1150

Easy run with Sarah and Lisa around Kensington

Saturday Dec 24, 2011 #

6 AM

Cycling 3:15:00 [2] 88.0 km (27.1 kph)
ahr:110

Cycle with Richard, Rika, Tony, Rob and Matt. Rob got a snazzy road bike!
Did some efforts on the cradle roads on the bars.

9 AM

Run 34:00 [3] 7.3 km (4:39 / km)
ahr:145 max:170 shoes: Asics 1150

Caught Anna at the end of the bike and it stopped me from wimping out of the brick run. So 1km easy, 1km race pace for about 7km. Luckily we have the same goal race pace and she has a Garmin. Yes, I have the same goal run pace as a girl, but she is a machine

Friday Dec 23, 2011 #

5 AM

Run intervals 1:00:00 [4] 11.0 km (5:27 / km)
ahr:142 max:181 shoes: Asics 1150

Intervals with Mark, Trevor and Anna. Warmup down to Flamboyant Road. From the bottom of the hill, 300m hard, 100m easy, 300m hard, 30s rest at the top. Same thing to the bottom. Leaving on 8:00, which gave about 1:45 rest at the bottom. 5 sets.
My legs started to feel a bit fragile on the downs, so I started to skip the hard down hill running and just keep it steady. Holding Anna on the ups, but not on the downs.
TE 2.8 for a very hard run!

Thursday Dec 22, 2011 #

5 AM

Cycling 3:15:00 [3] 91.0 km (28.0 kph)
ahr:110

A bit longer than I had in mind this morning! From Bryanston Engen, out past Albert's farm, Krugersdorp, Cradle and home via Broadacres. Nice easy pace. But the legs are tired.

6 PM

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

warmup, 300 paddles, 10 x 50m swim on 1:00 - being a bit lazy, 100 easy, 10 x 50m paddles on 1:00, 300 swim

Wednesday Dec 21, 2011 #

5 AM

Run 1:21:35 [3] 19.0 km (4:18 / km)
ahr:157 max:177 shoes: Asics 1150

Long run. Chased Mark Pellew around from the gym, Sandton, around Rosebank Mall and back. The man is strong.
We started so ridiculously early, I got home, showered and went back to sleep for an hour :)
Late night at work yesterday, so still down on a few hours of sleep.
TE3.8, 1188 kcal

5 PM

Swim 1:00:00 [3] 2.4 km (25:00 / km)

warmup, 100, 200, 300, 400, 400, 300, 200, 100, leaving on 2:00/100m splits. cooldown.

Tuesday Dec 20, 2011 #

5 AM

Cycling 1:45:00 [4] 48.0 km (27.4 kph)
ahr:132

Hard Tuesday again, riding on the front a bit and then hanging in on the 2 hills. Still quite a big group. First time I've seen Debbie and Doug there.

5 PM

Run 57:30 [3] 12.0 km (4:48 / km)
ahr:145 max:170 shoes: Asics 1150

3 x (2km easy at 5:30, 2km fast at 4:00)
On the treadmill to make sure I hit those speeds. A lot of sweat

Monday Dec 19, 2011 #

5 PM

Swim 1:00:00 [3] 2.4 km (25:00 / km)

warmup, 5 x 400m alternating paddles and swim, getting in on 6:30 with paddles and 7:00 on the swim, cooldown

6 PM

Spinning 45:00 [1]
ahr:127

Easy post swim spin

Sunday Dec 18, 2011 #

4 PM

Spinning 45:00 [3]
ahr:133 max:142

Moderate spin, followed by...

Run 1:47:00 [3] 21.4 km (5:00 / km)
ahr:143 max:177 shoes: Asics 1150

5 x 1km at 4:00 on the treadmill, with 300m easy between.
And then longish out on the road. Not a great pace.

Legs are sore!

Saturday Dec 17, 2011 #

6 AM

Cycling 2:45:00 [3] 50.0 km (18.2 kph)

From Lewton's place at haartebeespoort to Brian's house. Tough climb up the concrete track. Got schooled in single track riding by Brian on the other side. Rode over something sharp and my Ralphs let me down for the first time. Big hole. Lekker ride out there as usual

5 PM

Swim 1:00:00 [3]

warmup, 1km swim in 18:30, 1km with paddles in 17:50

Friday Dec 16, 2011 #

Note
(rest day)

Planned to do the fast run this morning, but had a sore throat after the lack if sleep on wednesday night. So took the day off. Sun city for the day.

Thursday Dec 15, 2011 #

5 AM

Cycling 1:45:00 [3] 48.0 km (27.4 kph)
ahr:120 max:152

Usual ride, just with the slower group. I put my clip-on bars on, which are only good for labelling me as a triathlete. I think people with funny handle bars are frowned on

6 PM

Swim 1:00:00 [3] 2.4 km (25:00 / km)

6 x 150m warmup. 4 x 300m with paddles, 1st 2 in 5:10, 4:50 and 5:00, cool down

Wednesday Dec 14, 2011 #

6 PM

Run 52:00 [3] 11.0 km (4:44 / km)
ahr:138 max:154 shoes: Asics 1150

Got some exercise in before a late night at production...
Did a lap and then some of the Harriers TT. Quite hard for about 6km

Swim 35:00 [3] 1.3 km (26:55 / km)

And a quick swim. Not very inspired. Warmup, 10 x 100m on 2:00

Tuesday Dec 13, 2011 #

5 AM

Cycling 1:38:00 [4] 48.0 km (29.4 kph)

Richard and I tried to hang with the fast group. A few got away on Jan Smuts, but held on ok. On the limit on the hills.

7 PM

Run 57:00 [3] 12.0 km (4:45 / km)
ahr:142 max:165 shoes: Asics 1150

Late, so on the treadmill. 3 x (2km on at 4:00, 2km off at 5:15). Felt quite good. A lot of sweat

Monday Dec 12, 2011 #

5 PM

Spinning 45:00 [3]
ahr:125 max:132

Easy spin

Swim 1:00:00 [3] 2.4 km (25:00 / km)

I was promoted to the fast lane because there are lots of slow swimmers coming out of the woodwork. I did ok and didn't get in the way.
warmup, 200 kick, 3 x (300 paddles, 6 x 50 on 50s, 100 easy), cooldown

Sunday Dec 11, 2011 #

9 AM

Orienteering race 32:00 [5] 5.0 km (6:24 / km)

The Sprint Cup returned to Walter Sisulu Botanical Gardens.

1st course didn't go very well. Felt like I was out of practise and nothing I read stayed in my head. #6 was a bad one, even though I was aware of avoiding exactly that mistake. Ok in the veld. Everyone else (except the Fin) seemed to be equally out of practise, so we were all in the 17's, me at 17:26.

The 2nd course went a lot better. Managed to go from #2 to #3 instead of #13 which helped me early. DSQ'd myself to save 9 seconds on the way to #5. Didn't spot the uncrossable flowerbed. Missed the best route to #9. I was happier, except for the flowerbed incident.

I put in an appeal to DSQ myself, but the controller didn't seem interested. I forfeited my lucky draw prize as a penalty.

6 PM

Run 58:00 [3] 12.0 km (4:50 / km)
ahr:140 max:156 shoes: Asics 1150

Primrose route. I was attempting to run harder at a higher HR, but it didn't go very well.
Struggling to keep the sugar levels constant with this training. On this run I ate 2 bananas and 10 Super C's and still felt like I was bonking. More recovery food is needed I think!

MEN PRELIMINARY - Splits

MEN FINAL - Splits

Saturday Dec 10, 2011 #

5 AM

Cycling 4:18:00 [3] 125.0 km (29.1 kph)

Cradle ride with a bit of structure. Warmup from Something Country to Avianto. Hard TT from Sterkfontein turn to Hekpoort road and back to the turn. Then easy to the centre circle. And hard up the hills to Beyers and back. Did 2 laps of that.
Did the TT's in 19:21 and 21:00. There was some serious wind on the 2nd one and I was getting quite tired.
I was chasing Freddy around on the 1st lap which softened the legs nicely for the 2nd lap. Everyone else pulled off so it was just Rob and I for the 2nd lap.

2 PM

Swim 1:15:00 [3] 2.7 km (27:47 / km)

Charlotte's swim workshop. Plenty drills and exercises. At the end 4 x 200m with paddles. Lots of people and lots of swimming

Friday Dec 9, 2011 #

5 AM

Run 40:00 [3] 6.67 km (6:00 / km)
ahr:150 max:184 shoes: Asics 1150

Rainy out, so on the treadmill.
Max speed test: starting at 10km/h, increasing by 0.5km/h every minute up to 15km/h and then up by 0.5km/h every 30 sec. Got to 20km/h and stopped. There's probably a bit more there if I suck it up... HR got to 184.
Based on that, 2 min at 17.5km/h and 1 min off at 12km/h x 3.
Cooldown

I'm not sure about this back to back quality running thing - its allegedly all about learning to run with tired legs in triathlon. Which is fine if you can avoid getting injured.

6 PM

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

warmup, 2 x 400, 3 x 200, 4 x 100, 8 x 50

Thursday Dec 8, 2011 #

5 PM

Run hills 45:00 [3] 9.0 km (5:00 / km)
ahr:150 max:183 shoes: Asics 1150

Morningside hills. Got in 8 before the rain came. Had Freddy for company. We were running down the hill fast too, so I wasn't recovering as much as I usually do on hill repeats. Got quite hard by the end.

6 PM

Swim 1:00:00 [3] 2.2 km (27:16 / km)

warmup, 200 kick, 8 x 100 with paddles on 1:50, 8 x 50m on 50s, 8 x 25 on 30s, cooldown

Wednesday Dec 7, 2011 #

Note
(rest day)

Durban in the morning and Christmas function in the evening. No training.

Tuesday Dec 6, 2011 #

6 AM

Run 43:00 [3] 9.0 km (4:47 / km)
ahr:147 max:165 shoes: Asics 1150

Late night so no early cycling. Ran pretty much the same route as last Wednesday, but didn't have the rabbits to push the pace.

7 PM

Spinning 1:10:00 [3]
ahr:130 max:158

Warmup, 2 x 20 min low cadence intervals. Cool down

Monday Dec 5, 2011 #

5 AM

Cycling 1:30:00 [3] 35.0 km (23.3 kph)

Easy ride with Richard (not Kolbe) and Jacqui from the gym

Sunday Dec 4, 2011 #

8 AM

Adventure Racing race (Kinetic Sprint) 1:40:00 [4] 25.0 km (4:00 / km)
ahr:162 max:183

Out near Doornpoort with Mac and Jane. 6km run, 17km cycle and 2km paddle.
I had a useless race. I skipped #3 on the run, so had to go back for it. We lost our small lead there and that made us have to run extra hard to make it up. Back in front by #8 but then I went into the bushes to find #9. Lost plenty time and got all scratched. So we were into transition a bit down. It was all due to silly nav and not how fast Jane and Mac were running.
Everyone seemed to faff at #1 so we were in front quickly. Pretty smooth apart from the map escaping on a nice fast road. I took a chance on a road into #11 which didn't really work. Luckily the chasers didn't get in touch.
We had about 2 min getting onto the paddle. Unfortunately we thought we saw it on a tree on the bank, and not on a branch sticking out the water. So that allowed Cobus and Francois' boats to catch us. We paddled hard back and got a small gap.
My head wasn't quite there today!

Saturday Dec 3, 2011 #

7 AM

Paddle 45:00 [3] 8.0 km (5:38 / km)
shoes: K1 Assegai Bigfoot

River proficiency on the Klip. Started just below Sports Ground (but I might have that wrong...) and ended at Caravan Park. Shot Caravan Park 3 times successfully. And then had fall out by paddling upstream into it to complete the test.

4 PM

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

Over Sylvia's Pass, up to the top of Linksfield ridge, and back through Bedfordview.

Friday Dec 2, 2011 #

5 PM

Swim 45:00 [3] 1.8 km (25:00 / km)

10 x 100m on 2:00

Thursday Dec 1, 2011 #

5 AM

Cycling 1:50:00 [3] 50.0 km (27.3 kph)
ahr:118 max:152 shoes: Shimano SH-R047

With Richard and Rika. We rolled out earlier than the group and they only caught us on William Nicol. Quite an easy ride, with some good efforts on the hills.

5 PM

Paddle (Dabs TT) 1:03:00 [3] 10.0 km (6:18 / km)
ahr:139 max:155

I didn't technically fall out in TT. Just on the start line. And then missed the start. Perhaps some practice before jumping in the Sabre would have been wise.
Got reasonably comfortable and managed to sit on Vaughn's wave on lap 8. But it felt like hard work. The water in my boat seemed to sit at the nose, so it was quite deep. Oh well, did a TT. It can only improve.
Haven't paddled since triple challenge?

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