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Training Log Archive: apope

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+m	load
Adventure Racing	1	12:55:00	86.99	(8:55)	140.0	(5:32)		232.5
Run	13	10:10:37	67.37	(9:04)	108.42	(5:38)	502	224.8
Hiking	4	9:10:20	20.5	(26:51)	32.99	(16:41)	1752	55.0
Cycling	3	8:27:46	93.7	(11.1/h)	150.79	(17.8/h)	2074	122.6
Trail Running	1	4:24:33	22.45	(11:47)	36.13	(7:19)	1148	79.4
Orienteering	1	1:07:32	4.85	(13:55)	7.81	(8:39)	436	20.3
Total	23	46:15:48	295.87	(9:23)	476.15	(5:50)	5912	734.6

12:55

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Saturday Aug 29, 2015 #

Adventure Racing 12:55:00 [3] 140.0 km (5:32 / km)

Full Moon AR at the Vaal in a pair with Steph.
4km paddle, 7km run, 10km paddle, 7km run, 1.5km paddle, 30km cycle, 12km run, 68km cycle.
We had some good run/hike legs. We survived the paddling, but I was stuffed starting the 30km cycle - I could just about keep up with Steph on the bike. Came around for the run and was quite strong on the last cycle.
We had a good race. Got as high as 5th overall after the last hike, but got passed by Park Rangers and John & buddy on the last cycle. 7th in the end. Pretty pleased to beat the Keyhealth youngsters :)
About 3 hours off the leaders.

Friday Aug 28, 2015 #

6 AM

Run 33:13 [3] 5.66 km (5:52 / km)
shoes: Nike Vomero 7 #2

Thursday Aug 27, 2015 #

6 AM

Run intervals 44:44 [4] 7.84 km (5:42 / km)
shoes: Mizuno Wave Sayanora 1

Easing into some intervals. Plan was to do 15 x 400m at 1:42 with 30s rest. Our road was a little bit up in one direction, so one way was faster than the other. And I had 2 dogs for added excitement.

Run warm up/down 12:00 [3] 2.2 km (5:27 / km)
shoes: Mizuno Wave Sayanora 1

Wednesday Aug 26, 2015 #

6 AM

Run 59:08 [3] 10.32 km (5:44 / km)
shoes: Nike Pegasus 29 #2

Up the Sand river from Ernest Ullmann. The JUMA has built a bridge under South Rd, so we carried on. Will have to see how far we can go sometime.

Tuesday Aug 25, 2015 #

6 AM

Run tempo 22:22 [5] 5.05 km (4:26 / km)
shoes: Nike Vomero 7 #2

Timetrial with Attila. Met some rogue golden retrievers near the start, so had a bit of a faff letting him off to sniff some bums. Then his head wasn't in it when we passed Leia and Steph going in the opposite direction. Sort of comfortable.
Time to do some proper training for Kaapschehoop marathon! The plan is to head out there that weekend to plan the Big 5 sprint.

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Nike Vomero 7 #2

Sunday Aug 23, 2015 #

9 AM

Orienteering race 1:07:32 [3] 7.81 km (8:39 / km) +436m 6:45 / km
shoes: Inov8 x-talon

New part to the Pelindaba map. Nice new section with some very rocky terrain.
Pretty solid run without any major hiccups. Overshot #12 running down the river and had to come back for it. Otherwise just noticed some slow execution and slow running! Passed Sarah and Tania, and got passed by Brad and Mike.
Enjoyed it a lot.
Maybe some more rigid shoes would have helped.

Brown - Splits

Saturday Aug 22, 2015 #

6 AM

Cycling 2:39:34 [3] 48.0 km (18.0 kph) +758m

Tandem round the burbs with a long coffee stop. We did quite well with all the turns and traffic.

Friday Aug 21, 2015 #

6 AM

Run 44:26 [3] 7.77 km (5:43 / km)
shoes: Nike Vomero 7 #2

Dog run. Left knee is bothering me a bit...

Thursday Aug 20, 2015 #

5 AM

Run 41:05 [3] 7.26 km (5:39 / km) +115m 5:14 / km
shoes: Nike Vomero 7 #2

Wednesday Aug 19, 2015 #

6 AM

Run 39:17 [3] 6.74 km (5:50 / km)
shoes: Nike Vomero 7 #2

Easy dog run

Saturday Aug 15, 2015 #

8 AM

Trail Running 4:24:33 [3] 36.13 km (7:19 / km) +1148m 6:19 / km
shoes: Salomon Wings Flight

Crazy Store 36km!
Happy to finally do this route! The first half was really fun. The second half would have been better with more training. Finished 9th, and importantly, ahead of Janneke :) Was a bit close at times. Might have been 7th with a stronger finish. Walked quite a bit in the last 3 km and got passed by 2 guys. But I passed some other guys who were worse off than me, so not too bad. Pretty stiff now.

Thursday Aug 13, 2015 #

6 AM

Run 58:44 [3] 10.26 km (5:44 / km) +254m 5:06 / km
shoes: Nike Vomero 7 #2

Wednesday Aug 12, 2015 #

6 AM

Run 47:09 [3] 8.29 km (5:41 / km) +133m 5:16 / km
shoes: Nike Vomero 7 #2

Ernest Ullmann dog run

Monday Aug 10, 2015 #

6 AM

Cycling 3:19:39 [3] 74.38 km (22.4 kph) +1023m

Tandem ride. Getting a bit better!

Sunday Aug 9, 2015 #

8 AM

Hiking 2:04:52 [1] 7.57 km (16:29 / km) +376m 13:13 / km
shoes: Salomon Wings Flight

Day 3. A nice kloof and massive waterfall on this stretch.

10 AM

Hiking 1:49:55 [1] 6.94 km (15:50 / km) +301m 13:01 / km
shoes: Salomon Wings Flight

Day 4 back to the start. We skipped day 5 - the hill side had burnt the previous night and we weren't feeling all that energetic. Opted for lunch with a nice view.
Overall, a fun trip. 2 days is the right amount of time for it. The single day trail run seems tough (maybe next year...).

Saturday Aug 8, 2015 #

9 AM

Hiking 2:08:08 [1] 7.78 km (16:28 / km) +376m 13:16 / km
shoes: Salomon Wings Flight

Day 1 of the Num Num Trail with Steph, Sarah, Mike and Attila. Leia took the weekend off with sore shoulder.

12 PM

Hiking 3:07:25 [1] 10.7 km (17:31 / km) +699m 13:12 / km
shoes: Salomon Wings Flight

And Day 2.

Wednesday Aug 5, 2015 #

Run 52:00 [3] 9.0 km (5:47 / km)
shoes: Salomon Wings Flight

Tuesday Aug 4, 2015 #

7 AM

Run tempo 21:05 [5] 4.96 km (4:15 / km)
shoes: Mizuno Wave Sayanora 1

Run warm up/down 9:00 [3] 1.5 km (6:00 / km)
shoes: Mizuno Wave Sayanora 1

Sunday Aug 2, 2015 #

7 AM

Cycling 2:28:33 [1] 28.41 km (11.5 kph) +293m

Easy mountain bike up the Spruit with Steph.

5 PM

Run 27:29 [3] 5.0 km (5:30 / km)
shoes: Salomon Wings Flight

Short run with Attila to burn some of his energy and try my new shoes. Leia has a gammy shoulder, so is taking some time off.

Saturday Aug 1, 2015 #

7 AM

Run 1:26:55 [3] 14.56 km (5:58 / km)
shoes: Nike Pegasus 29 #2

Many loops of the park with the dogs, Steph and Rob. Dogs were enjoying it, so we just kept doing loops.

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