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Training Log Archive: apope

In the 31 days ending Mar 31, 2014:

activity # timemileskm+mload
  Run25 37:41:06 263.09(8:36) 423.4(5:20)678.3
  Orienteering2 1:19:00 8.08(9:47) 13.0(6:05)23.7
  Total27 39:00:06 271.17(8:38) 436.4(5:22)702.0

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Sunday Mar 30, 2014 #

7 AM

Run 50:00 [3] 10.0 km (5:00 / km)
shoes: Nike Vomero 7

6 PM

Run 43:00 [3] 8.4 km (5:07 / km)
shoes: Nike Vomero 7

Saturday Mar 29, 2014 #

Note
(rest day)

No running today...

Friday Mar 28, 2014 #

5 AM

Run 55:00 [3] 11.0 km (5:00 / km)
shoes: Nike Vomero 7

6 PM

Run 1:00:00 [3] 10.3 km (5:50 / km)
shoes: Nike Vomero 7

Some unstructured up hill efforts

Thursday Mar 27, 2014 #

5 AM

Run 52:30 [3] 11.0 km (4:46 / km)
shoes: Nike Vomero 7

Last Westcliff loop as a digs member. It was emotional. Zaskar was sad, she slowed down at the end in protest. Jolly took it like a man.

Wednesday Mar 26, 2014 #

Run 1:15:00 [3] 13.8 km (5:26 / km)
shoes: Nike Vomero 7

Cliff setting an honest pace

Tuesday Mar 25, 2014 #

5 AM

Run 1:00:00 [3] 10.8 km (5:33 / km)
shoes: Nike Vomero 7

Sunday Mar 23, 2014 #

5 PM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Nike Vomero 7

Slept through the planned club run. Settled for a run around the park with the dogs.

Saturday Mar 22, 2014 #

6 AM

Run 2:45:00 [3] 30.0 km (5:30 / km)
shoes: Nike Vomero 7

Dunkeld, westcliff, koppies, North cliff Hill, linden, Dunkeld.
7 PM

Orienteering 55:00 [3] 9.0 km (6:07 / km)
shoes: Inov8 x-talon

Houghton golf course night event. Men's course in about 22 min and shadowed Steph on the women's course. Fun at night.

MEN - Splits

Friday Mar 21, 2014 #

6 AM

Run 1:45:00 [3] 19.5 km (5:23 / km)
shoes: Nike Vomero 7

Thursday Mar 20, 2014 #

5 AM

Run 49:00 [3] 9.3 km (5:16 / km)
shoes: Nike Vomero 7

6 PM

Run 1:00:00 [3] 9.0 km (6:40 / km)
shoes: Nike Vomero 7

8 x 2 min hills.

Wednesday Mar 19, 2014 #

Note

My throat was threatening to bring on a cold, so it turned into a rest day.

Tuesday Mar 18, 2014 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Nike Vomero 7

Sunday Mar 16, 2014 #

Orienteering 24:00 [3] 4.0 km (6:00 / km)
shoes: Inov8 x-talon

GOC relays on an updated map of UJ - 2nd place for ROC.
Eugene came back seconds behind Brad. Rob had a good run to stay 2nd, passing Tuks but loosing out to Wits. I started about a minute behind Mike and probably lost a lot of time, running slowly and not feeling that sharp. Stayed ahead of Cobus for 2nd.
Really fun map that I would like to have another crack at. Lost some time on #23 and took a poor route to #24.

Saturday Mar 15, 2014 #

6 AM

Run race (Om Die Dam) 4:13:43 [3] 50.0 km (5:04 / km)
shoes: Saucony Kinvara 3

We slept over at Haartebeespoort, so only woke up at 4h40 :)
Easy start and upped the pace a bit to get under 5:00/km. 10km in 51, but then 20km spot on in 1h40. At 34km, just before the big climb, I had 2 min in the bag on the planned 5:00/km pace. Ok over Saartjies Nek, but suffered in the last 10km.
Uncomfortable by the end, but not too stuffed. Dropped off the planned pace, but pretty happy.

Friday Mar 14, 2014 #

5 AM

Run 1:10:00 [3] 13.2 km (5:18 / km)
shoes: Nike Vomero 7

Thursday Mar 13, 2014 #

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Nike Vomero 7

7 x 2min hills on Cowley Rd. Didn't push too hard...

Wednesday Mar 12, 2014 #

5 AM

Run 1:04:00 [3] 11.7 km (5:28 / km)
shoes: Nike Vomero 7

Tuesday Mar 11, 2014 #

5 AM

Run 1:25:00 [3] 15.0 km (5:40 / km)
shoes: Nike Vomero 7

Sunday Mar 9, 2014 #

6 AM

Run 3:23:45 [3] 42.2 km (4:50 / km)
shoes: Saucony Kinvara 3

Sarens Edenvale Marathon. Steph was keen to go for 3h20, so I tried to keep up. Just under 1h40 to halfway, and then we slowed a bit. We were still in the hunt with 47 min for the last 10km, but we backed off. In the end the most comfortable marathon yet, but still not easy. Route was similar to pnp difficulty and scenery wise

Saturday Mar 8, 2014 #

6 AM

Run 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Salomon Wings 3

Emmies, koppies, emmies

Friday Mar 7, 2014 #

Run 1:04:00 [3] 11.0 km (5:49 / km)
shoes: Asics 1170

Bit of a plod

Thursday Mar 6, 2014 #

6 PM

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Inov8 road 233

Nedbank to Wanderers and back

Run race 23:20 [3] 5.6 km (4:10 / km)
shoes: Inov8 road 233

JP Morgan run. Not near to the front at the start, but go going nicely after 2km

Wednesday Mar 5, 2014 #

5 AM

Run 1:22:00 [3] 14.0 km (5:51 / km)
shoes: Asics 1170

Soggy.

Sunday Mar 2, 2014 #

6 AM

Run 2:40:00 [3] 27.6 km (5:48 / km)
shoes: Asics 1170

Tara Cluv run. Strained my calf, so will need to be careful

Saturday Mar 1, 2014 #

6 AM

Run race (sunrise monster) 2:30:48 [3] 32.0 km (4:43 / km)
shoes: Saucony Kinvara 3

The route lived up to its reputation, although the off road bit was taken out this year. Nice consistent pace and sped up at the end. Similar time to Tough One, on a tougher course today, running more comfortably. So I'm happy :)

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