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Training Log Archive: apope

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m	load
Run	21	18:28:55	122.35	(9:04)	196.9	(5:38)	2950	373.2
Cycling	3	8:55:23	132.23	(14.8/h)	212.8	(23.8/h)	2726	160.6
MTB-O	1	1:23:54	18.04	(4:39)	29.03	(2:53)	674	25.2
Orienteering	1	1:18:19	9.1	(8:36)	14.64	(5:21)	188	47.0
Total	26	30:06:31	281.72	(6:25)	453.38	(3:59)	6538	605.9

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Friday Jul 31, 2015 #

6 PM

Run 56:07 [3] 11.03 km (5:05 / km) +143m 4:47 / km
shoes: Nike Pegasus 29 #2

Evening run

Wednesday Jul 29, 2015 #

6 AM

Run 48:02 [3] 8.39 km (5:44 / km)
shoes: Nike Vomero 7 #2

Tuesday Jul 28, 2015 #

6 AM

Run tempo 22:09 [5] 5.16 km (4:17 / km) +99m 3:55 / km
shoes: Mizuno Wave Sayanora 1

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Mizuno Wave Sayanora 1

Sunday Jul 26, 2015 #

7 AM

Run 1:32:37 [3] 16.26 km (5:42 / km)
shoes: Nike Vomero 7 #2

Spruit run - left the dog leads at home, so I missed the first part. Chilly wind.

Saturday Jul 25, 2015 #

6 AM

Cycling 3:26:40 [3] 82.45 km (23.9 kph) +924m

Tandem ride from Broadacres. Joined Richard and Chris. We had to work hard.

Friday Jul 24, 2015 #

5 PM

Run 57:58 [3] 9.88 km (5:52 / km)
shoes: Nike Vomero 7 #2

Evening run for a change

Thursday Jul 23, 2015 #

7 AM

Run hills 35:01 [3] 5.71 km (6:08 / km) +215m 5:10 / km
shoes: Nike Vomero 7 #2

8 x 8th ave

Wednesday Jul 22, 2015 #

6 AM

Run 48:37 [3] 8.36 km (5:49 / km) +150m 5:20 / km
shoes: Nike Vomero 7 #2

To Ernest Ullmann park and then up the Sandspruit to South Rd

Tuesday Jul 21, 2015 #

6 PM

Run tempo 20:54 [4] 4.88 km (4:17 / km)
shoes: Mizuno Wave Sayanora 1

Tempo run. Attila didn't want to leave the other 2 behind, so it was a bit of a struggle. TT's with dogs need to be done in opposite directions.

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Mizuno Wave Sayanora 1

Sunday Jul 19, 2015 #

9 AM

Orienteering race 1:18:19 [4] 14.64 km (5:21 / km) +188m 5:02 / km
shoes: Inov8 x-talon

Long O at the Big Red Barn.
Really enjoyed the run. Mucked up #7 quite badly and Nic got past me. Was quite successful at not getting over excited chasing him, until right at the end. Thought I was running quite well, but Tim and Mike put that in perspective :)
Would like to do another middle distance type event there.

Men Open - Splits

Saturday Jul 18, 2015 #

6 AM

Cycling 2:56:36 [3] 73.84 km (25.1 kph) +1010m

Road ride from Broadacres. Started with Piers, Steph and Arlene. Picked up Richard and Chris along the way.

Friday Jul 17, 2015 #

5 AM

Run 1:02:36 [3] 11.19 km (5:36 / km) +281m 4:58 / km
shoes: Nike Pegasus 29 #1

Thursday Jul 16, 2015 #

7 AM

Run hills 31:14 [3] 5.2 km (6:00 / km) +262m 4:48 / km
shoes: Mizuno Wave Sayanora 1

7 x 8th Ave

Wednesday Jul 15, 2015 #

6 AM

Run 58:32 [3] 10.19 km (5:45 / km) +148m 5:21 / km
shoes: Nike Pegasus 29 #1

Nice run with Nathan, Steph and the dogs.

Tuesday Jul 14, 2015 #

7 AM

Run 22:16 [5] 5.09 km (4:23 / km) +148m 3:49 / km
shoes: Nike Vomero 7

Sand River TT. Harder than I thought.

Run warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Vomero 7

Sunday Jul 12, 2015 #

9 AM

MTB-O 1:23:54 [3] 29.03 km (2:53 / km) +674m 2:35 / km

Northern Farms MTB-O.
ITB held up quite nicely, although it was still a bit sore. Didn't slow me down too much, but I couldn't really mash the peddles like Tony Martin.
Didn't waste much time at #6, which was in the wrong place, because Rob was there and confirmed we were in the right place - we moved on. Enjoyed the course. A bit too much winding about on the one way single tracks near the river.
I think about 2 min behind Nic. So probably 4 min when they remove #6. Pretty happy with that given the gammy leg!

Saturday Jul 11, 2015 #

7 AM

Run 1:42:16 [3] 15.98 km (6:24 / km) +410m 5:40 / km
shoes: Nike Pegasus 29 #1

Super koppies run with Steph, hounds, Rob and Piers (not Pirrow)

Friday Jul 10, 2015 #

5 AM

Run 1:03:11 [3] 11.89 km (5:19 / km)
shoes: Nike Pegasus 29 #1

Steph, dogs, and a guest appearance from Richard!

Thursday Jul 9, 2015 #

6 AM

Run hills 34:14 [3] 5.74 km (5:58 / km) +230m 4:58 / km
shoes: Nike Pegasus 29 #1

6 x 8th Ave, with a little warmup and down.

Wednesday Jul 8, 2015 #

6 AM

Run 39:21 [3] 6.89 km (5:43 / km)
shoes: Nike Vomero 7

To Ullman park in Morningside Manor

Tuesday Jul 7, 2015 #

6 AM

Run 17:48 [4] 4.05 km (4:24 / km) +109m 3:52 / km
shoes: Mizuno Wave Sayanora 1

Hard run to get into the habit of a weekly time trial. This time just a single loop of the Gallo Manor TT route.

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Mizuno Wave Sayanora 1

Sunday Jul 5, 2015 #

6 AM

Run 2:10:31 [3] 21.92 km (5:57 / km) +425m 5:26 / km
shoes: Nike Pegasus 29 #1

Linden club run with the dogs. Took a few trail options through Delta, Emmies and back down the spruit.

Saturday Jul 4, 2015 #

7 AM

Cycling 2:32:07 [3] 56.51 km (22.3 kph) +792m

Tandem around the cradle. My EA ITB was sore - need to do some more rehab. Zero pain when running, so I thought it might be fine.

Friday Jul 3, 2015 #

5 AM

Run 1:02:05 [3] 11.17 km (5:34 / km) +287m 4:56 / km
shoes: Nike Pegasus 29 #1

Friday route with the dogs

Thursday Jul 2, 2015 #

7 AM

Run 27:08 [3] 4.99 km (5:27 / km)
shoes: Nike Vomero 7

Well behaved dogs! Not too much stopping.

Wednesday Jul 1, 2015 #

7 AM

Run 34:18 [3] 5.94 km (5:47 / km) +43m 5:34 / km
shoes: Nike Vomero 7

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