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Training Log Archive: apope

In the 31 days ending Dec 31, 2014:

activity # timemileskm+mload
  Cycling6 23:18:18 332.32(14.3/h) 534.82(22.9/h) 4715419.5
  Run16 20:16:39 131.19(9:16) 211.13(5:46) 3332391.1
  Hiking1 6:21:04 9.51(40:04) 15.31(24:54) 491
  Orienteering3 1:06:06 7.75(8:32) 12.48(5:18) 17433.1
  Total26 51:02:07 480.77(6:22) 773.73(3:57) 8712843.7
  [1-5]25 44:41:03

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Wednesday Dec 31, 2014 #

5 AM

Cycling 4:12:02 [3] 88.39 km (21.0 kph) +1383m

Ride 5 of the Festive 500.
Jimmy, Alex R, and Steph. Into the cradle. Cooler weather.
506/500km. Success!

Tuesday Dec 30, 2014 #

Run 25:00 [3] 4.5 km (5:33 / km)
shoes: Nike Vomero 7

Short run with the dogs. Was feeling a bit over done this morning. Realised it's already the Kudu's 15k on Sunday...

Monday Dec 29, 2014 #

5 AM

Cycling 3:42:14 [3] 80.04 km (21.6 kph) +1193m

Ride 4 of the Festive 500.
To the digs, and then a loop and a half of the "morning route" with Jimmy. Enjoyed the suburbs.
418.6/500km

Sunday Dec 28, 2014 #

5 AM

Cycling 4:11:48 [3] 103.66 km (24.7 kph) +1592m

Ride 3. Soggy start, but I dried out nicely. Got rained on again heading back through Broadacres. Faster than the other rides, so the legs are a bit tender.
338.6/500km

Saturday Dec 27, 2014 #

Run 27:00 [3] 5.0 km (5:24 / km)
shoes: Nike Vomero 7

Warmup to Woodlands and back again afterwards
8 AM

Run 20:28 [5] 5.04 km (4:04 / km) +110m 3:40 / km
shoes: Nike Vomero 7

Woodlands Park Run in reverse

Friday Dec 26, 2014 #

Cycling 4:09:00 [3] 100.0 km (24.1 kph)

Ride 2 of Festive 500.
A loop into Kyber Rock. To Broadacres to meet Steph. 1 lap of the cradle.
Phone died again, not winning with Strava.
235/500km

Thursday Dec 25, 2014 #

6 AM

Run 1:26:10 [3] 14.62 km (5:54 / km) +109m 5:41 / km
shoes: Nike Vomero 7

Christmas run with Steph and Cliff

Wednesday Dec 24, 2014 #

Cycling 5:46:00 [3] 135.0 km (23.4 kph)

Ride 1 of the Festive 500. A bit short of Jimmy's 150km, but pretty happy to have managed what I did.
From home, in to the cradle for 2 laps, picked up by Steph at her Gran's house.
Phone battery died, so my Strava'ing is already off...
135/500km

Monday Dec 22, 2014 #

6 AM

Run 1:32:42 [2] 15.03 km (6:10 / km) +217m 5:45 / km
shoes: Salomon Wings 3

Sunday Dec 21, 2014 #

6 AM

Run 2:11:22 [3] 23.85 km (5:31 / km) +235m 5:15 / km
shoes: Salomon Wings 3

Junod's to Mooinooi Spar and back

Saturday Dec 20, 2014 #

9 AM

Hiking 6:21:04 [0] 15.31 km (24:54 / km) +491m 21:27 / km
shoes: Salomon Wings 3

Hike up and around Easter Kloof with the family and the dogs

Friday Dec 19, 2014 #

5 AM

Run 1:13:02 [3] 12.26 km (5:57 / km) +348m 5:13 / km
shoes: Nike Vomero 7

Friday route + 7 x 8th Ave

Wednesday Dec 17, 2014 #

6 PM

Run 34:00 [5] 8.07 km (4:13 / km) +139m 3:53 / km
shoes: Nike Vomero 7

Different time trial route because one of the gates is closed in the evening. Flatter and faster.

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Nike Vomero 7

Tuesday Dec 16, 2014 #

6 AM

Run 1:46:46 [3] 16.59 km (6:26 / km) +200m 6:04 / km
shoes: Nike Vomero 7

Emmarentia with the digs dogs and then the hat run.

Sunday Dec 14, 2014 #

9 AM

Orienteering 20:25 [5] 3.68 km (5:33 / km) +87m 4:58 / km
shoes: Inov8 x-talon

10 AM

Orienteering 15:06 [3] 2.8 km (5:24 / km) +87m 4:40 / km
shoes: Inov8 x-talon

Saturday Dec 13, 2014 #

5 AM

Run 3:33:45 [3] 34.37 km (6:13 / km) +648m 5:41 / km
shoes: Nike Vomero 7

Friday Dec 12, 2014 #

5 AM

Run 1:26:17 [3] 14.16 km (6:06 / km) +356m 5:25 / km
shoes: Nike Vomero 7

To gym, slightly shorter Friday loop, 6 x 8th Ave, and finally a jog with the dogs.

Wednesday Dec 10, 2014 #

5 AM

Run 1:34:10 [3] 16.29 km (5:47 / km) +339m 5:14 / km
shoes: Nike Vomero 7

To the gym and more or less the river route. Big group.

Tuesday Dec 9, 2014 #

Note

HbA1c = 6.8% today
5 AM

Run 44:57 [3] 9.85 km (4:34 / km) +206m 4:08 / km
shoes: Nike Vomero 7

Warmup, then Gallo Manor TT in about 36 min

Sunday Dec 7, 2014 #

6 PM

Run 43:13 [3] 6.36 km (6:48 / km) +275m 5:35 / km
shoes: Nike Vomero 7

Messing around with the new watch and taking the dogs for a run.
Garmin Fenix from takealot.com :) So far so good. Only thing it isn't doing well is talk to my phone.

Saturday Dec 6, 2014 #

5 AM

Cycling 1:17:14 [3] 27.72 km (21.5 kph) +547m

Short ride. Had to be working by 8h00

Friday Dec 5, 2014 #

5 AM

Run 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Nike Vomero 7

Friday route. Plus 5 x 8th Ave.

Wednesday Dec 3, 2014 #

6 PM

Orienteering 30:35 [3] 6.0 km (5:06 / km)
shoes: Inov8 x-talon

Summer series at Delta Park. 22/25 controls needed. Fun concept. About 3 min behind Mike.

Tuesday Dec 2, 2014 #

6 AM

Run 35:47 [3] 8.16 km (4:23 / km) +150m 4:01 / km
shoes: Nike Vomero 7

The Gallo Manor TT was slightly long this morning, but I think we've settled on a route. Going well until 4km and then the Tough One legs kicked in and the 2nd half was nasty.

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