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Training Log Archive: apope

In the 31 days ending Oct 31, 2012:

activity # timemileskm+mload
  Cycling6 12:12:00 154.72 249.0271.6
  Run9 10:06:28 67.0(9:03) 107.83(5:37)181.9
  Swim8 6:55:00 9.69(42:49) 15.6(26:36)124.5
  Paddle9 6:54:00 41.63(9:57) 67.0(6:11)124.2
  Trail Running3 2:46:00 20.92(7:56) 33.67(4:56)49.8
  Spinning3 1:45:0031.5
  Orienteering1 52:00 3.73(13:57) 6.0(8:40)15.6
  Total34 41:30:28 297.7 479.1799.1

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Wednesday Oct 24, 2012 #

5 AM

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

Tuesday Oct 23, 2012 #

5 AM

Swim 45:00 [3] 2.0 km (22:30 / km)

2 laps of Emmies in the seal outfit
6 PM

Run 44:00 [3] 8.0 km (5:30 / km)
ahr:144 max:170 shoes: Asics 1160

Stuck in a meeting, so no TT. Not sure the weather would have played along anyway. Did 8 x 2 min hard, 1 min easy.

Monday Oct 22, 2012 #

6 PM

Paddle 36:00 [3] 6.0 km (6:00 / km)

Late, so most of it in the dark.

Sunday Oct 21, 2012 #

6 AM

Run 2:30:00 [3] 28.0 km (5:21 / km)
shoes: Asics 1160

Tara Club run with Steph. Loads of hills, some decent 5:00 splits, lots of water stops. Nice run

Saturday Oct 20, 2012 #

7 AM

Cycling 2:20:00 [3] 60.0 km (25.7 kph)

Road loop in the cradle
1 PM

Orienteering 52:00 [3] 6.0 km (8:40 / km)
shoes: Salomon Wings 2

Afternoon O' at Mogales gate. Enjoyed it :)

Friday Oct 19, 2012 #

5 AM

Run 1:15:00 [3] 12.8 km (5:52 / km)
shoes: Asics 1160

Friday route and then 6 shorter than normal hills.

Thursday Oct 18, 2012 #

6 AM

Paddle 1:05:00 [3] 11.0 km (5:55 / km)

5 PM

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

Some suffering in the fast lane, not going all that fast :)

Wednesday Oct 17, 2012 #

6 PM

Cycling 1:20:00 [5] 30.0 km (22.5 kph)
ahr:154 max:172

Delta Park Night Race. Bit sad that they changed the course because I thought this might be the week for 16 laps, with fresh legs. We turned right out the gate. Seemed a bit longer. Did 14 laps but rode strongly. Kept Jules in sight the whole way and he put the hammer down on the last 2 laps and snuck through for 15.

Tuesday Oct 16, 2012 #

6 AM

Paddle 30:00 [3] 5.0 km (6:00 / km)

6 PM

Run 53:00 [3] 8.83 km (6:00 / km)
ahr:135 max:161 shoes: Asics 1160

Monday Oct 15, 2012 #

Note
(rest day)

Sunday Oct 14, 2012 #

4 PM

Cycling 1:00:00 [3]

Easy ride with Steph.
A bit too tired to do anything in the morning...

Saturday Oct 13, 2012 #

6 AM

Trail Running 52:00 [3] 8.67 km (6:00 / km)
shoes: Salomon Wings 3

Swim 20:00 [3] 1.0 km (20:00 / km)

Paddle 48:00 [3] 8.0 km (6:00 / km)

Cycling 1:15:00 [3]

6 PM

Trail Running 1:06:00 [3] 15.0 km (4:24 / km)
shoes: Salomon Wings 3

Salomon Night Relay.
5 x 3km laps of hard running! Got about 40 min rest between them.

Friday Oct 12, 2012 #

5 AM

Run 1:15:00 [3] 13.7 km (5:28 / km)
ahr:133 max:171 shoes: Asics 1160

8km warmup and then 5 x Bryan Road Hills.

Thursday Oct 11, 2012 #

6 AM

Paddle 50:00 [3] 8.0 km (6:15 / km)

8 laps in the Sabre
7 PM

Spinning 25:00 [3]

Not long, but got moving at least...

Run 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics 1160

Wednesday Oct 10, 2012 #

5 AM

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

6 PM

Cycling 1:20:00 [3] 28.0 km (21.0 kph)
shoes: Epic Comp 29'er

To Delta Park and back for the night race
15 laps, needed to be about 90 sec faster to get onto the 16th. 6 seconds a lap...
Felt like the engine was working :)

Tuesday Oct 9, 2012 #

6 AM

Paddle 1:05:00 [3] 10.0 km (6:30 / km)

5 PM

Run 34:28 [3] 8.0 km (4:19 / km)
shoes: Asics 1160

Old Parks TT. 4km in 17:30. PB for this course I think

Monday Oct 8, 2012 #

5 PM

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

Spinning 40:00 [3]

Sunday Oct 7, 2012 #

8 AM

Run 1:40:00 [3] 17.0 km (5:53 / km)

Warmup from Nedbank to the start of Run Jozi with Steph. We were quite late, so decided to keep warming up. We jumped into the stream of people about 10 min after the gun, but just before the start line. Did a lot of shuffling/walking in the crowds. Time for the 10k was about 60 min. Carried on back to the car. Pretty average run, and probably wouldn't do it again. But, sounds like people who started at the front had good runs...
6 PM

Paddle 30:00 [3] 5.0 km (6:00 / km)

Saturday Oct 6, 2012 #

5 AM

Cycling 4:57:00 [3] 131.0 km (26.5 kph)

Much longer than I bargained for with a crowd training for Berg & Bush. Hot day. Maybe longer than necessary, but enjoyed it.

Friday Oct 5, 2012 #

6 AM

Run 1:00:00 [3] 8.5 km (7:04 / km)
ahr:141 max:168 shoes: Asics 1160

Good warmup and then 10 x 40 second hills. Short but hard.
6 PM

Swim 50:00 [3] 1.9 km (26:19 / km)

Thursday Oct 4, 2012 #

6 AM

Paddle 25:00 [3] 4.0 km (6:15 / km)

Quick paddle in the Sabre. Better than nothing, I hope!
Fat chat with Senseless dudes didn't help...
5 PM

Spinning 40:00 [3]
ahr:134 max:161

Not a lot of time, so eye's out intervals
25 min warmup, 5 x 1 min max effort 1 min easy.

Wednesday Oct 3, 2012 #

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

warmup, 3 x ( 2 x 150m on 2:40, 100m on 2:20), then kicking practice: lots of board kicking and trying to coordinate my feet with my arms properly
7 PM

Trail Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Salomon Wings 3

Kinetic Night Run at Houghton. Bit of a mess up with the directing of traffic, so Nico and I ended up on the 12km option. Cut short at about 9km when we realised. So no placings. Felt great for about 1km, until my calves got sore. Then tried to keep a good tempo without hurting myself. Around 35 min for 8km I would guess.

Tuesday Oct 2, 2012 #

5 PM

Paddle 1:05:00 [3] 10.0 km (6:30 / km)

Monday Oct 1, 2012 #

Note

Deadline approaching! Far too much work in the past few days. Not enough being outside...

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