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Training Log Archive: apope

In the 31 days ending Dec 31, 2012:

activity # timemileskm+mload
  Run24 29:41:08 201.77(8:50) 324.71(5:29)545.1
  Cycling3 9:30:00 164.66(17.3/h) 265.0(27.9/h)171.0
  Orienteering2 1:45:00 7.46(14:05) 12.0(8:45)31.5
  Total29 40:56:08 373.89(6:34) 601.71(4:05)747.6

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Monday Dec 31, 2012 #

5 PM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon Wings 3

Up to the West side of Melville Koppies to watch the sunset.
11 PM

Run 1:20:00 [3] 13.5 km (5:56 / km)
shoes: Asics 1160

Midnight run! Got to a high point in Bryanston and watched the fireworks.

Sunday Dec 30, 2012 #

6 AM

Run 2:28:00 [3] 26.0 km (5:42 / km)
shoes: Asics 1160

Melville RAC club run

Saturday Dec 29, 2012 #

5 PM

Run 47:00 [3] 10.0 km (4:42 / km)
ahr:168 shoes: Asics 1160

Rietondale 10km "New Years eve race", but 2 days early.
Ran a decent first 4km, but then my stomach started disagreeing with me and I backed off. 5km in 21 min. Was disappointed not to finish strongly, but on the plus side it didn't hammer my legs.

Friday Dec 28, 2012 #

6 PM

Run 1:10:00 [3] 13.0 km (5:23 / km)
shoes: Asics 1160

Evening loop of the the Spruit between Bryanston Dr and 12th

Thursday Dec 27, 2012 #

Run 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Salomon Wings 3

Morning 8km + 7km from Easterkloof back to Utopia.
Also did about 19km of hiking from Castle Gorge to Eastkloof.

Wednesday Dec 26, 2012 #

3 PM

Note

Tonquani hike

Tuesday Dec 25, 2012 #

Note
(rest day)

Monday Dec 24, 2012 #

6 AM

Run 1:42:00 [3] 17.0 km (6:00 / km)
shoes: Asics 1160

Koppies loop first, and then Spruit down to Delta Park

Sunday Dec 23, 2012 #

6 AM

Run 2:30:00 [3] 27.0 km (5:33 / km)
shoes: Asics 1160

Northcliff club run

Saturday Dec 22, 2012 #

Cycling 3:30:00 [3] 100.0 km (28.6 kph)

Friday Dec 21, 2012 #

6 AM

Run 1:01:00 [3] 11.0 km (5:33 / km)
ahr:133 max:168 shoes: Asics 1160

Thursday Dec 20, 2012 #

5 PM

Run 51:00 [3] 9.0 km (5:40 / km)
shoes: Asics 1160

Old route revival with Steph and Magi. Dairy and across the highway.

Wednesday Dec 19, 2012 #

6 AM

Run 1:10:00 [3] 13.2 km (5:18 / km)
ahr:136 shoes: Asics 1160

Tuesday Dec 18, 2012 #

6 PM

Run 38:17 [3] 8.0 km (4:47 / km)
shoes: Asics 1160

Little time trial in Bryanston. Plenty of uphill

Monday Dec 17, 2012 #

8 AM

Run 2:00:00 [3] 23.0 km (5:13 / km)
ahr:141 max:170 shoes: Asics 1160

Hot.

Sunday Dec 16, 2012 #

7 AM

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

Pirates hat race. We had good hats.

Saturday Dec 15, 2012 #

6 AM

Run 1:50:00 [3] 20.0 km (5:30 / km)
ahr:144 max:173 shoes: Asics 1160

From a Cafe near Wanderers. Ended up doing some fast bits when the guys at the front started pushing the pace.

Thursday Dec 13, 2012 #

6 PM

Run 49:00 [3] 10.0 km (4:54 / km)
ahr:145 max:178 shoes: Asics 1160

Couldn't find any Kenyan marathoners to run with me, so settled for the treadmill. Progression run, from 11km/h to 15km/h.

Wednesday Dec 12, 2012 #

5 AM

Run 53:00 [3] 9.5 km (5:35 / km)
ahr:130 max:155 shoes: Asics 1160

Tuesday Dec 11, 2012 #

6 AM

Run 1:02:00 [3] 11.05 km (5:37 / km)
ahr:137 max:155 shoes: Asics 1160

Monday Dec 10, 2012 #

5 AM

Run 58:00 [3] 11.0 km (5:16 / km)
shoes: Asics 1160

Sunday Dec 9, 2012 #

9 AM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)

Sprint Cup - Pretoria Botanical Garden.
Awesome, technical new map. Tricky prelim course - battled to get the right angles through the open rough area. Final was much more on paths. Enjoyed it a lot, and did ok. Lundanes way ahead (total of about 30min), then Brad (about 36min) and then me (about 37min). Did the women's course slowly afterwards.

Saturday Dec 8, 2012 #

5 AM

Cycling 3:30:00 [3] 100.0 km (28.6 kph)

From the Digs, out into the Cradle, to Steph's house. Feeling much stronger. Legs are coming back to me.

Friday Dec 7, 2012 #

5 AM

Run 58:00 [3] 11.0 km (5:16 / km)
shoes: Asics 1160

Thursday Dec 6, 2012 #

5 AM

Run 55:00 [3] 10.5 km (5:14 / km)
ahr:153 max:172 shoes: Asics 1160

Parkhurst loop with Rob and Steph

Wednesday Dec 5, 2012 #

7 PM

Run tempo 35:51 [4] 7.8 km (4:36 / km)
shoes: Salomon CrossMax

Managed to stick to the plan! Didn't push too hard but felt comfortable running reasonably quickly.

Tuesday Dec 4, 2012 #

5 AM

Run 1:18:00 [3] 13.9 km (5:37 / km)
ahr:144 max:169 shoes: Asics 1160

Sunday Dec 2, 2012 #

Run 1:45:00 [3] 18.26 km (5:45 / km)
shoes: Asics 1160

Decent first half. Not great after that

Saturday Dec 1, 2012 #

6 AM

Cycling 2:30:00 [3] 65.0 km (26.0 kph)

8 AM

Orienteering 45:00 [3] 4.0 km (11:15 / km)

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