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Training Log Archive: apope

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m	load
Adventure Racing	1	65:00:00	217.48	(17:56)	350.0	(11:09)		1170.0
Run	6	8:06:00	51.57	(9:25)	83.0	(5:51)		145.8
Trail Running	3	7:23:00	32.31	(13:43)	52.0	(8:31)		132.9
Foot Rogaine	1	5:56:00	27.96	(12:44)	45.0	(7:55)		106.8
MTB-O	1	4:02:30	34.18	(7:06)	55.0	(4:25)		72.8
Cycling	2	2:50:00	22.99		37.0			51.0
Spinning	3	2:15:00						40.5
Total	17	95:32:30	386.49		622.0			1719.8

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Thursday Aug 23, 2012 #

Adventure Racing (Quantum Leap) 65:00:00 [3] 350.0 km (11:09 / km)

Cyanosis: Mac, Jane and Tim. Unofficial 2nd to Merrel

Sunday Aug 19, 2012 #

Cycling 1:00:00 [3]

Chilled riding around Groenkloof adding some new paths to the map

Saturday Aug 18, 2012 #

9 AM

Trail Running 1:38:00 [3] 20.0 km (4:54 / km)
ahr:176 max:184

Magalies Crazy Store 20km run. Started fast and managed to hold on. Haven't run at that intensity for a while.
5th place. Winner in 1h28
Felt like I missed out on the 35km, but it would have been a bad idea with Quantum Leap starting on Thursday.

Wednesday Aug 15, 2012 #

5 AM

Run 1:50:00 [3] 19.5 km (5:38 / km)
ahr:138 max:150 shoes: Asics 1160

Sunday Aug 12, 2012 #

Trail Running 45:00 [3] 4.5 km (10:00 / km)

Quick run from Sparkling Waters, up to Ysterhout. Didn't have time to drop into Ysterhout, so back the same way.

2 PM

Cycling 1:50:00 [3] 37.0 km (20.2 kph)

From Something Country on the Lions loop. With Steph on her new bike

Saturday Aug 11, 2012 #

11 AM

Trail Running 5:00:00 [3] 27.5 km (10:55 / km)

Hike about the Magaliesburg with Steph. Parked at Mountain Sanctuary. Cedarburg, Boulder, over to Easterkloof, quick bum slide, and home along the roads at the bottom.

Friday Aug 10, 2012 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
ahr:144 max:160 shoes: Asics 1160

Thursday Aug 9, 2012 #

Run 2:00:00 [3] 18.0 km (6:40 / km)

Melville Koppies and then Delta Park for Sarah's birthday run.

Wednesday Aug 8, 2012 #

5 PM

Spinning 45:00 [3]

Tuesday Aug 7, 2012 #

6 AM

Run 1:10:00 [3] 11.5 km (6:05 / km)
ahr:128 max:146 shoes: Asics 1160

Doubled up on buffs and gloves and it was ok. Took it easy and felt quite ok, but not fast. Feet were tired, but felt fine by the end of the run.

5 PM

Spinning 45:00 [3]
ahr:129 max:145

Sunday Aug 5, 2012 #

MTB-O 4:02:30 [3] 55.0 km (4:25 / km)
shoes: Epic Comp 29'er

And then the 4 hour MTB rogaine. Pretty similar to the foot plan, but we started skipping points in the south east in favour of getting out north. I think it was a good plan. I made one silly mistake early on, but we were strong enough to catch up with Brian and Neal. That kept us motivated and we ended up riding very hard towards the end. Went for 109, but the dodgy track took too long. Maximum bananas up the last hill and still 2.5 min late. Jane was strong and didn't mind being subjected to an ambitious strategy.
We were tied on points with Nic and Ryno and lost it by 26 seconds. I feel we should rub that in a bit. They should just be thankful they didn't lose :)

Saturday Aug 4, 2012 #

Foot Rogaine 5:56:00 [3] 45.0 km (7:55 / km)
shoes: Salomon Wings 2

Rogaine time! Mixed team with Jane. 6 hour time limit in the Mokubalaan forests. We went out to clear the north west first. Then worked our way back around the south. Had about 1h30 to go and headed for the north east. Lots of distance for not many points, but it was the best option we had. Given another 30 min we could have cashed in big time in the north, but such is rogaining. Maybe not the best route option because we doubled back after clearing the north west, but we avoided the massive valley. Solid placing. Crucially, ahead of Stijn and Rob :)

Thursday Aug 2, 2012 #

5 PM

Spinning 45:00 [3]
ahr:128 max:148

Wednesday Aug 1, 2012 #

5 AM

Run 1:10:00 [3] 11.0 km (6:22 / km)
ahr:130 max:162 shoes: Asics 1160

Nice and easy

7 PM

Run 36:00 [3] 8.0 km (4:30 / km)
shoes: Salomon Wings 2

Kinetic Night Run at Royal Jo'burg. Got stuck at registration and started a little late. Ran way too fast to get past as many people as possible. Then settled into a steady pace. I might have forgotten how to run fast (fast being a relative term)

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Salomon Wings 2

And then an easy 4km cool down with Steph

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