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Training Log Archive: apope

In the 31 days ending Jan 31, 2013:

activity # timemileskm+mload
  Run23 22:24:32 153.32(8:46) 246.74(5:27) 764506.4
  Adventure Racing1 15:01:00 83.89(10:44) 135.0(6:40)270.3
  Cycling3 6:51:00 105.63(15.4/h) 170.0(24.8/h)123.3
  Swim4 2:55:00 4.04(43:20) 6.5(26:55)52.5
  Spinning2 1:30:0027.0
  Pilates1 45:0013.5
  Total32 49:26:32 346.88 558.24 764993.0

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Thursday Jan 31, 2013 #

5 AM

Run 1:02:00 [3] 10.5 km (5:54 / km)
ahr:127 max:151 shoes: Asics 1170

Nice and easy with Rob, Fred, Vicky and Zaskar.

Wednesday Jan 30, 2013 #

5 AM

Run 1:01:00 [3] 10.6 km (5:45 / km)
ahr:130 shoes: Inov8 road 233

Benmore again, but this time with a crowd

Tuesday Jan 29, 2013 #

5 AM

Run 58:00 [3] 10.5 km (5:31 / km)
ahr:128 max:150 shoes: Inov8 road 233

Easy run with Steph

Saturday Jan 26, 2013 #

3 AM

Adventure Racing (Highland Tracks AR) 15:01:00 [3] 135.0 km (6:40 / km)

Rob and I raced as Catch22.
We went nicely. Very consistent pace, no faffing, and minimal mistakes. I got a bit tired on the last hike and maybe lost a bit of focus. The biking wasn't as much of a mess as I thought it would be, considering almost no training.
We snuck in ahead of the others, mostly due to not getting lost in the mist. Glad I took my compass :)

Thursday Jan 24, 2013 #

5 AM

Run 1:10:00 [3] 11.5 km (6:05 / km)
ahr:124 max:152 shoes: Asics 1170

Westcliff loop with Rob, Stu, Vicky, Fred and Zaskar

Wednesday Jan 23, 2013 #

6 AM

Run 30:00 [3] 5.6 km (5:21 / km)
shoes: Asics 1170

Tuesday Jan 22, 2013 #

6 PM

Run 28:00 [3] 5.1 km (5:29 / km)
shoes: Asics 1170

Sunday Jan 20, 2013 #

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Asics 1170

Legs were too sore to do the full club run. Stairs is example number 1 of what not to do when trying to build up one's distance...

Spinning 30:00 [3]

Swim 40:00 [3] 1.6 km (25:00 / km)

Ellis Park swim

Saturday Jan 19, 2013 #

7 AM

Cycling 2:30:00 [3] 60.0 km (24.0 kph)

Loop of the Cradle with Steph. On my MTB

Friday Jan 18, 2013 #

5 AM

Run 40:00 [3] 7.0 km (5:43 / km)
ahr:120 max:140 shoes: Asics 1170

Easy run with Steph
7 AM

Pilates 45:00 [3]

5 PM

Run hills 40:19 [3] 5.5 km (7:20 / km)
ahr:172 max:181 shoes: Inov8 x-talon

Fred's January Challenge. 10 reps of Westcliff Stairs, as fast as possible.
Ran with Rob and Stu in the rain. We aimed for 2:40 up and 1:20 down. Will get my splits off my watch sometime.
I knew Stijn's time, so I pushed the last uphill hard and just snuck in ahead.
My legs are wrecked now though...

Splits:
Odd splits are up. Even down
# Total Split Asc Desc
1 0:02'08.7 0:02'08.7 52 0
2 0:03'41.9 0:01'33.2 6 40
3 0:06'00.6 0:02'18.7 33 6
4 0:07'24.7 0:01'24.1 9 39
5 0:09'54.6 0:02'29.9 36 9
6 0:11'17.3 0:01'22.7 9 55
7 0:13'54.2 0:02'36.9 56 6
8 0:15'17.1 0:01'22.9 6 48
9 0:18'10 0:02'52.9 51 6 (shoe lace undone)
10 0:19'36.1 0:01'26.1 3 37
11 0:22'16.7 0:02'40.6 45 11
12 0:23'40 0:01'23.3 6 43
13 0:26'26.9 0:02'46.9 53 18
14 0:27'55.6 0:01'28.7 6 54
15 0:30'42.1 0:02'46.5 52 3
16 0:32'12.2 0:01'30.1 3 34
17 0:34'57 0:02'44.8 39 15
18 0:36'23.4 0:01'26.4 6 40
19 0:38'55.1 0:02'31.7 36 6
20 0:40'19.8 0:01'24.7 6 31
0:40'19.8 20 laps 523 m 515 m

Run warm up/down 8:00 [3] 1.0 km (8:00 / km)

Thursday Jan 17, 2013 #

5 AM

Run 1:00:00 [3] 10.0 km (6:00 / km)
ahr:124 max:148 shoes: Asics 1170

Parkhurst Loop with Rob, Fred, Vicky and Zaskar.
Wondering if the legs are going to be fresh enough for an assault on the stairs...

Wednesday Jan 16, 2013 #

5 AM

Run 1:40:00 [3] 18.0 km (5:33 / km)
ahr:133 max:160 shoes: Asics 1170

Benmore + 7km.
6 PM

Cycling 1:20:00 [3] 30.0 km (22.5 kph)

Delta Park Night Ride. Pretty big turnout with some fast guys. I feel my cycling form slipping away... started to fade and got passed by quite a few guys.
15 laps of the 'new course' - changed due to the new gate position.
Jules did 16 laps, so not too far behind him at least.

Tuesday Jan 15, 2013 #

5 AM

Run (Illovo) 1:15:00 [3] 14.0 km (5:21 / km)
ahr:138 max:165 shoes: Asics 1170

Feeling much better than after Kudus.

Monday Jan 14, 2013 #

6 PM

Swim 45:00 [3] 1.6 km (28:07 / km)

Sunday Jan 13, 2013 #

6 AM

Run race (Dischem 21) 1:32:37 [5] 21.24 km (4:22 / km) +309m 4:04 / km
ahr:175 shoes: Asics 1170

Started in A batch, which was great. 4:45 first km, so not too much traffic. Possibly went out a bit fast, because lacked some go at the end. My foot wasn't feeling great on the last downhills, so I only got to 4:10 down Fisher's Hill. Missed some time not pushing those.
Not too sore afterwards.
Edited out the 226 max HR :)

Run 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics 1170

Saturday Jan 12, 2013 #

Cycling 3:01:00 [3] 80.0 km (26.5 kph)

Friday Jan 11, 2013 #

5 AM

Run 57:21 [3] 11.0 km (5:13 / km)
ahr:138 max:168 shoes: Asics 1170

Thursday Jan 10, 2013 #

5 AM

Run 1:00:00 [3] 10.0 km (6:00 / km)
ahr:125 max:148 shoes: Asics 1170

Nice and easy with Steph, Fred, Vicky, Olivier and Zaskar. Zas behaved very well.
6 PM

Run 42:00 [3] 7.3 km (5:45 / km)
ahr:123 max:149 shoes: Asics 1170

Dairy Loop with Magi

Wednesday Jan 9, 2013 #

5 AM

Run (Illovo) 1:15:00 [3] 14.4 km (5:13 / km)
ahr:138 max:158 shoes: Asics 1170

Tuesday Jan 8, 2013 #

6 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
ahr:132 max:150 shoes: Asics 1170

Legs are a bit poked. Probably need to rein myself in on Sunday races a bit more... Warmed up and was ok.

Monday Jan 7, 2013 #

6 PM

Swim 45:00 [3] 1.6 km (28:07 / km)

Sunday Jan 6, 2013 #

6 AM

Run race (Kudus 15km) 1:05:57 [5] 15.0 km (4:24 / km) +288m 4:01 / km
shoes: Asics 1170

Not a bad run. The course is fast at the start, so had to go out pretty quickly. 5km in under 20 min. 10km in 42:21.

Saturday Jan 5, 2013 #

7 AM

Spinning 1:00:00 [3]

Steph has no bike, and no one else to ride with on the road, so we went spinning.

Friday Jan 4, 2013 #

6 PM

Swim 45:00 [3] 1.7 km (26:28 / km)

Midmar training underway. In a very relaxed fashion. Mostly so that I survive and am able to run Hillcrest marathon the next day.
100, 200, 300, 400, 300, 200, 100, cooldown.

Thursday Jan 3, 2013 #

5 AM

Run tempo 49:45 [3] 11.0 km (4:31 / km) +167m 4:12 / km
ahr:159 max:178 shoes: Asics 1160

Westcliff with Rob. Harder than normal, which was good. Rob was pushing the pace and didn't let me warm up.
6 AM

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics 1160

Little cooldown with Zaskar.

Wednesday Jan 2, 2013 #

6 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
ahr:124 max:158 shoes: Asics 1160

Easy Benmore

Tuesday Jan 1, 2013 #

5 PM

Run tempo 35:33 [3] 8.0 km (4:27 / km)
ahr:155 max:176 shoes: Asics 1160

RAC TT. Guaranteed a top 5 for this one, since there were 5 starters :)
Was aiming for 36 min. First 4km in 17:31. Comfortable

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics 1160

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