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Training Log Archive: apope

In the 31 days ending Oct 31, 2016:

activity # timemileskm+mload
  Run8 9:08:18 57.74(9:30) 92.93(5:54) 1271164.5
  Cycling2 4:50:07 68.24(14.1/h) 109.82(22.7/h) 130987.0
  Trail Running1 4:36:43 22.27(12:26) 35.83(7:43) 115383.0
  Crossfit6 4:30:0081.0
  Total17 23:05:08 148.24 238.58 3733415.5

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Sunday Oct 23, 2016 #

6 AM

Cycling 2:43:00 [3] 59.58 km (21.9 kph) +743m

Burbs ride with Jimmy. Stopped at the African Cycle Fair, which wasn't up to much. Jimmy got some crocheted gloves for his steel bike. Lekker ride.

Saturday Oct 22, 2016 #

7 AM

Run 2:11:51 [3] 20.03 km (6:35 / km) +441m 5:56 / km
shoes: Nike Pegasus 31

Koppies, Alberts Farm, Northcliff with Rob and Steph. Nice run.

Thursday Oct 20, 2016 #

6 AM

Crossfit 45:00 [3]

Wednesday Oct 19, 2016 #

6 AM

Run 57:05 [3] 10.01 km (5:42 / km) +229m 5:07 / km
shoes: Nike Pegasus 31

Tuesday Oct 18, 2016 #

Crossfit 45:00 [3]

Sunday Oct 16, 2016 #

6 AM

Cycling 2:07:07 [3] 50.23 km (23.7 kph) +566m

Road ride with Jimmy. It's been about 2 months since I cycled anywhere!

Saturday Oct 15, 2016 #

4 AM

Trail Running (Brauhaus Trail Run) 4:36:43 [3] 35.83 km (7:43 / km) +1153m 6:39 / km
shoes: New Balance

Race from the north bottom side of Breedts Nek, up to the top of the ridge, along to Olifants Nek, and around the dam to Brauhaus brewery. Nice route, with some ridge running and the spectacular descent down the amphitheatre spine. Got to run most of the way with Nic - nice to have some company. Found an extra gear at the end and ran the flat bit quite fast. Got a bit lost right near the end, not seeing the markers off the ploughed field crossing. Made my own route, which was about 500m longer, and managed to lose a place. 6th. Winner set a record in about 3h40. Bruce Arnett and Herman Mulder were about 4h03, so not too far behind them, considering my current fitness and conservative pacing. Good day out!

Thursday Oct 13, 2016 #

6 AM

Crossfit 45:00 [3]

Wednesday Oct 12, 2016 #

6 AM

Run 45:00 [3] 7.77 km (5:48 / km) +149m 5:17 / km
shoes: Nike Pegasus 31

Tuesday Oct 11, 2016 #

6 AM

Crossfit 45:00 [3]

Sunday Oct 9, 2016 #

6 AM

Run 1:33:48 [3] 16.5 km (5:41 / km) +197m 5:22 / km
shoes: Nike Pegasus 31

Some of club run. Left foot niggling a bit.

Saturday Oct 8, 2016 #

Run 2:00:00 [3] 20.0 km (6:00 / km)
shoes: Nike Pegasus 31

Watch was flat. Haven't logged anything since the Magalies traverse because I needed to disconnect the spiderweb of activity trackers from automatically posting our route. Finally sorted that out, so I can return to normality :)

Friday Oct 7, 2016 #

Crossfit 45:00 [3]

Thursday Oct 6, 2016 #

Run 18:00 [3] 3.5 km (5:09 / km)
shoes: Nike Pegasus 31

Slept in, so very short.

Wednesday Oct 5, 2016 #

Crossfit 45:00 [3]

Tuesday Oct 4, 2016 #

6 AM

Run 58:06 [3] 10.0 km (5:49 / km) +150m 5:24 / km
shoes: Nike Pegasus 31

Monday Oct 3, 2016 #

6 AM

Run 24:28 [3] 5.12 km (4:47 / km) +104m 4:20 / km
shoes: Inov-8 Road 233

Saturday Oct 1, 2016 #

Note

Wandering around the Kaapsehoop rockery in the mist trying to tag controls :)
No time or motivation to run. On Sunday, I sat on the couch while Steph went running.

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