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Training Log Archive: apope

In the 31 days ending Oct 31, 2015:

activity # timemileskm+mload
  Cycling7 33:15:21 489.16(14.7/h) 787.23(23.7/h) 9565720.9
  Run17 17:00:42 107.45(9:30) 172.92(5:54) 2406312.5
  Adventure Racing1 9:15:00 62.14(8:56) 100.0(5:33)166.5
  Orienteering2 3:22:37 13.71(14:47) 22.07(9:11) 1019100.8
  Spinning1 47:1714.2
  Total28 63:40:57 672.46 1082.21 129901314.8

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Saturday Oct 31, 2015 #

6 AM

Run 1:21:52 [3] 15.63 km (5:14 / km) +387m 4:40 / km
shoes: Nike Vomero 7 #2

Friday Oct 30, 2015 #

6 AM

Run 37:02 [3] 5.97 km (6:12 / km) +67m 5:52 / km
shoes: Nike Vomero 7 #2

Nice run with Sarah

Thursday Oct 29, 2015 #

6 AM

Run 41:54 [3] 8.37 km (5:00 / km)
shoes: Nike Pegasus 29 #2

Wednesday Oct 28, 2015 #

5 AM

Run 28:10 [3] 5.86 km (4:48 / km)
shoes: Nike Vomero 7 #2

Tuesday Oct 27, 2015 #

6 AM

Run 36:39 [3] 7.12 km (5:09 / km)
shoes: Nike Vomero 7 #2

Dogs and I. No Steph today.

Saturday Oct 24, 2015 #

12 PM

Adventure Racing 9:15:00 [3] 100.0 km (5:33 / km)

Full Moon AR at Hartebeespoort. Raced with Rob, Craig and Janneke. It was HOT, so it was about managing ourselves in the heat.
Steadily lost a few minutes on each leg to Cyanosis over the course of the race. I had bike problems on the last leg, so blew our chances of winning at least one split - only 1 min behind on that one.
Ended up 2nd overall and 1st mixed team, about 30 min back.
The Magalies valley was looking really nice on the 2nd hike in the late afternoon sun!

Thursday Oct 22, 2015 #

5 AM

Run 47:14 [3] 6.97 km (6:47 / km) +144m 6:09 / km
shoes: Mizuno Wave Sayanora 1

4 x 400m at 1:23 with 1:30 rest. Cancelled the next 6 - not feeling fantastic and need to be a bit fresher than this for the weekend!

Wednesday Oct 21, 2015 #

6 AM

Run 49:40 [2] 8.27 km (6:00 / km) +340m 4:59 / km
shoes: Nike Vomero 7 #2

Easy run. Felt pretty tired after the weekend

Sunday Oct 18, 2015 #

7 AM

Cycling race 3:08:05 [5] 103.64 km (33.1 kph) +1310m

Amashova on the tandem. Struggled up some of the hills, but went very nicely at the end. Our chips didn't seem to work, but we should be 11th mixed tandem I think.

Saturday Oct 17, 2015 #

7 AM

Cycling 6:22:02 [3] 142.02 km (22.3 kph) +1962m

Winterton to Hilton. Lunch at the Bierfassel!

Friday Oct 16, 2015 #

7 AM

Cycling 7:14:02 [3] 140.01 km (19.4 kph) +1561m

Clarens to The Nest, which was about 20km past Bergville. We got in the car for the Sterkfontein stretch. An easier day because of all the stopping and starting. Lunch at Little Switzerland was great!
5 PM

Cycling 47:13 [3] 20.57 km (26.1 kph) +266m

The stretch from Winterton to The Nest. Steph didn't want to get in the car, so we rode. Slave driver.

Thursday Oct 15, 2015 #

7 AM

Cycling 7:32:17 [3] 186.32 km (24.7 kph) +1986m

Tandem ride from Villiers to Clarens. Was really uncomfortable in the last 10km, so very happy to get there.

Wednesday Oct 14, 2015 #

5 AM

Run 32:01 [3] 5.13 km (6:14 / km) +172m 5:21 / km
shoes: Nike Pegasus 29 #2

Home to the start of the Metrogaine

Run 45:45 [3] 6.9 km (6:38 / km) +99m 6:11 / km
shoes: Nike Pegasus 29 #2

Ecomobility Sandton Metrogaine. Steph navigated and I did the questions. Fun, but surprisingly busy.
6 AM

Run 27:13 [3] 4.93 km (5:31 / km) +48m 5:16 / km
shoes: Nike Pegasus 29 #2

And home

Tuesday Oct 13, 2015 #

7 AM

Run 22:17 [2] 3.66 km (6:05 / km) +85m 5:27 / km
shoes: Nike Pegasus 29 #2

Short dog run

Sunday Oct 11, 2015 #

8 AM

Orienteering race 2:30:46 [4] 17.65 km (8:32 / km) +819m 6:56 / km
shoes: Salomon Wings Flight

Mountain Marathon at Klipriviersburg. Quite enjoyable until 2 hours. The last 30 min was a slog.
If I hadn't messed up 23 so badly, Stijn might not have twisted his ankle. We were 250m past it.
I was surprised to be 45 sec behind Nic. Thought I had wasted too much time in the last 30 min.
12 PM

Orienteering 51:51 [2] 4.41 km (11:45 / km) +200m 9:35 / km
shoes: Salomon Wings Flight

Control collecting

Saturday Oct 10, 2015 #

5 AM

Cycling 3:08:59 [3] 79.68 km (25.3 kph) +995m

Road bike with the Hutt crew

Friday Oct 9, 2015 #

5 AM

Run 1:05:57 [3] 11.23 km (5:52 / km) +193m 5:24 / km
shoes: Nike Pegasus 29 #2

Nice crowd this morning.

Thursday Oct 8, 2015 #

6 AM

Run 1:17:36 [3] 13.12 km (5:55 / km) +137m 5:37 / km
shoes: Mizuno Wave Sayanora 1

12 x 600m at 2:19 with 1:15 rest. Hard work.

Wednesday Oct 7, 2015 #

6 AM

Run 1:07:26 [3] 11.56 km (5:50 / km) +237m 5:18 / km
shoes: Nike Vomero 7 #2

Tuesday Oct 6, 2015 #

6 AM

Run 32:14 [2] 5.01 km (6:26 / km) +97m 5:52 / km
shoes: Nike Vomero 7 #2

Short dog run
6 PM

Spinning 47:17 [3]

Sunday Oct 4, 2015 #

5 AM

Cycling 5:02:43 [3] 115.0 km (22.8 kph) +1485m

Long tandem ride with a good crowd. We were quite consistent.

Saturday Oct 3, 2015 #

5 AM

Run 3:13:53 [3] 31.74 km (6:06 / km) +400m 5:45 / km
shoes: Nike Pegasus 29 #2

Good long run. Used some of the JUMA tracks in the beginning.

Friday Oct 2, 2015 #

5 AM

Run 1:18:17 [3] 13.39 km (5:51 / km)
shoes: Nike Vomero 7 #2

Variation on the Friday route with Steph, Andrew, Cherry, and the hounds.

Thursday Oct 1, 2015 #

5 AM

Run intervals 55:32 [4] 8.04 km (6:54 / km)
shoes: Mizuno Wave Sayanora 1

12x400m in 1:27 with 1:30 rest

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