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Training Log Archive: apope

In the 31 days ending Jul 31, 2012:

activity	#	time	miles		km		+m	load
Adventure Racing	2	24:11:00	111.85	(12:58)	180.0	(8:04)		435.3
Run	16	19:27:00	125.89	(9:16)	202.6	(5:46)		350.1
Spinning	8	6:10:00						111.0
Cycling	2	4:32:00	44.74	(9.9/h)	72.0	(15.9/h)		81.6
Foot Rogaine	1	1:59:20	6.84	(17:28)	11.0	(10:51)		35.8
Swim	3	1:25:00	2.05	(41:27)	3.3	(25:45)		25.5
Total	32	57:44:20	291.36		468.9			1039.3

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Tuesday Jul 31, 2012 #

5 PM

Spinning 45:00 [3]
ahr:138 max:158

Saturday Jul 28, 2012 #

4 AM

Adventure Racing (Dark Horse AR) 18:56:00 [3] 120.0 km (9:28 / km)

Dark Horse Solis Ortis with Rob, Tony and Motlatsi. Start venue was Coromandel Farm between Dullstroom and Lydenburg.

Format was:
Hike ~ 5:10 (1 hour too long)
Bike up a big mountain
Paddle some inflatable boats, that we had to carry and inflate.
Bike
Hike up another big mountain.

We weren't racing anyone, we weren't official and the next team was quite far behind us, so it all worked out to a relaxed race. Good time on my feet, navigation practice. And hopefully won't take too long to recover. Although I went from feeling really good before the last hike to having quite a few stiff things after it. Next team was Bad Medicine about 10 hours behind.

Wednesday Jul 25, 2012 #

6 AM

Run 1:13:00 [3] 12.7 km (5:45 / km)
ahr:135 max:159 shoes: Asics 1160

Woodmeade route

5 PM

Spinning 45:00 [3]
ahr:130 max:152

Tuesday Jul 24, 2012 #

6 AM

Run 1:08:00 [3] 11.6 km (5:52 / km)
ahr:135 max:164 shoes: Asics 1160

Benmore route with a crowd of 4

5 PM

Spinning 55:00 [3]
ahr:136 max:156

Monday Jul 23, 2012 #

Note
(rest day)

Sunday Jul 22, 2012 #

7 AM

Run 2:20:00 [3] 25.0 km (5:36 / km)
ahr:138 max:156 shoes: Asics 1160

RAC Club run - Wilds route. A few waterstops included in the time. Good distance.

5 PM

Spinning 40:00 [3]
ahr:140 max:150

Saturday Jul 21, 2012 #

Foot Rogaine 1:59:20 [3] 11.0 km (10:51 / km)
shoes: Salomon Wings 2

2 hour Rogaine at Faerie Glen. In a pair with Steph. We did well. I made a mistake early on which resulted in us skipping #31. We also skipped a 70 pointer and a 10 pointer at the end. I chose one really bad route through the green where we got ripped up, but otherwise good. Fun event. Cobus won and Wayne got the same points as us but finished earlier

Friday Jul 20, 2012 #

5 AM

Run 1:25:00 [3] 15.0 km (5:40 / km)
ahr:145 max:171 shoes: Asics 1160

Friday loop (north parallel to Rivonia) and then 5 hill repeats on Bryan Road. Not bad for a morning run!

6 PM

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

Thursday Jul 19, 2012 #

6 PM

Run 37:00 [3] 7.0 km (5:17 / km)
ahr:145 shoes: Asics 1160

Dairy loop

Wednesday Jul 18, 2012 #

6 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
ahr:141 max:170 shoes: Asics 1160

Brrr, fingers were cold.

6 PM

Swim 30:00 [3] 1.1 km (27:16 / km)

Tuesday Jul 17, 2012 #

6 AM

Run 1:10:00 [3] 12.1 km (5:47 / km)
ahr:138 max:158 shoes: Asics 1160

Morning group was reduced to Steph and I. Can almost feel my fingers again.

5 PM

Spinning 55:00 [3]
ahr:138 max:158

Sunday Jul 15, 2012 #

7 AM

Run 1:15:00 [3] 12.5 km (6:00 / km)

With Rob. Digs, Melville Kopies east and west, and a loop through Emmies. Lekker run. Bloody cold on top.

5 PM

Spinning 45:00 [3]
ahr:138 max:150

Evening spin. Feels like the diesel engine is returning...

Saturday Jul 14, 2012 #

7 AM

Adventure Racing (Sensless Winter AR) 5:15:00 [3] 60.0 km (5:15 / km)

Raced with Mac.
Cycle, run with paddle, cycle and run/hike.
We went for all the optionals (time bonuses). We were being matched by Greg and partner on the first half, but snuck ahead enough before the tricky navigation section to get a good gap. End up 1st. Rob and Stu second with the opposite strategy of skipping all the optionals and going fast! Fun race.

Friday Jul 13, 2012 #

5 AM

Run 1:04:00 [3] 11.3 km (5:40 / km)
shoes: Asics 1160

Rivonia loop with Steph, Jack and Rob

Thursday Jul 12, 2012 #

7 PM

Spinning 40:00 [3]

Late spin. 5 x (1 min on, 1 min off, 2 on, 1 off)

Wednesday Jul 11, 2012 #

6 AM

Run 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics 1160

Planned to run from Morningside, but Guiness (the dog) snuck out and wasn't keen on coming back. So I chased him for about 2 km before getting some help from Rob. Then did my own thing towards Delta Park, Linden and back.

6 PM

Cycling 1:02:00 [3] 22.0 km (21.3 kph)
shoes: Epic Comp 29'er

15 laps of the night race. Didn't really have anyone to race - stuck between the front 2 guys and another pack. So kept it quite steady.

Tuesday Jul 10, 2012 #

6 AM

Run 1:20:00 [3] 13.4 km (5:58 / km)
shoes: Asics 1160

Illovo loop

5 PM

Swim 30:00 [3] 1.2 km (25:00 / km)

Back in the pool. Nice swim. Short, but good to be swimming.

Monday Jul 9, 2012 #

6 PM

Spinning 45:00 [3]

Sunday Jul 8, 2012 #

8 AM

Cycling 3:30:00 [3] 50.0 km (14.3 kph)
shoes: Epic Comp 29'er

From Brian's place on the van Gaalen's tracks. Nice crowd of people. Lots of river tracks and the Greek Church. Lekker ride. I need to get on my bike more...

Saturday Jul 7, 2012 #

8 AM

Run 2:00:00 [3] 20.0 km (6:00 / km)

Awesome run from Emmies to the N1 along the spruit. We ended going at a decent pace with Steph, Rob and Tony. Climb was negative 200m :)

Wednesday Jul 4, 2012 #

5 AM

Run 1:14:00 [3] 12.0 km (6:10 / km)
shoes: Asics 1160

Another run with Steph's Morningside crowd, before heading off to Nigeria for 3 days. Benmore route

Tuesday Jul 3, 2012 #

5 AM

Run 1:06:00 [3] 11.0 km (6:00 / km)
shoes: Asics 1160

Life seems to have calmed down enough to log something on AP. There has been some training... just not much logging.

This morning, a chilled run with Steph and Rob from Morningside.

Monday Jul 2, 2012 #

7 PM

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics 1160

Got my bum out of the office door for a quick run. Dark, but glad I got out

Sunday Jul 1, 2012 #

8 AM

Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Asics 1160

Steph's birthday run. River loop with quite a crowd. Warm day.

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