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Training Log Archive: apope

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Run28 30:00:45 231.67(7:46) 372.84(4:50) 5450540.2
  Strength3 3:00:0054.0
  Orienteering1 23:50 2.49(9:35) 4.0(5:58)7.2
  Total32 33:24:35 234.16 376.84 5450601.4

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Saturday Mar 31, 2018 #

Note

Two Oceans
6 AM

Run race 4:34:33 [3] 57.19 km (4:48 / km) +634m 4:33 / km
shoes: New Balance Pace v1

3rd attempt. 10 min slower than the 1st time.
Quite windy, but not terrible.
Was planning 4h05-4h10. That was optimistic in retrospect. Maybe a 4h15 strategy with a slower first half would have been better.
18 units of Lantus. 4u Novorapid @ 4h30. Heed+Pepto+Coffee combo once BS was finally trending down @ 6h00. 1u 10 min before start. Took in a good amount of powerade/coke, so that seemed to work well. Just felt sluggish most of the way.

Thursday Mar 29, 2018 #

6 PM

Run 23:58 [3] 5.01 km (4:47 / km) +96m 4:22 / km
shoes: New Balance 1080 v6

Tuesday Mar 27, 2018 #

5 PM

Run warm up/down 5:00 [3] 1.0 km (4:59 / km) +6m 4:50 / km
shoes: New Balance Pace v1

Run 33:26 [3] 7.95 km (4:12 / km) +130m 3:53 / km
shoes: New Balance Pace v1

Monday Mar 26, 2018 #

6 PM

Run 25:33 [3] 5.02 km (5:06 / km) +85m 4:42 / km
shoes: New Balance 880v6

Sunday Mar 25, 2018 #

Orienteering 23:50 [3] 4.0 km (5:58 / km)
shoes: Asics Fuji Red

Club Relays - 3rd leg. Started with Carl, racing the RACO team. Worked up to about a minute lead at #9, and then missed a path junction and wasted lots of time almost running back to #7. Passed Carl again at #12. He stayed in touch nicely until the last building loop. Remembered to go to the foot of the crag, not the top, and then finished with a comfortable lead. Really fun.
7 AM

Run warm up/down 5:03 [3] 1.05 km (4:50 / km) +8m 4:40 / km
shoes: New Balance Pace v1

Run 30:26 [3] 8.05 km (3:47 / km) +34m 3:42 / km
shoes: New Balance Pace v1

Ivor's 8km tune up. Interesting session. Ivor loves a hard run a week before a race. Downhill course. A bit too hard on the legs for my liking

Saturday Mar 24, 2018 #

8 AM

Run 33:35 [3] 4.19 km (8:01 / km) +57m 7:31 / km
shoes: Inov8 Road Claw

Type One Run - walk/run from Voodoo Lily

Friday Mar 23, 2018 #

Strength 1:00:00 [3]

311W for 8 min. 24 x 40kg bench press in 60s. Need 20 more bench presses to feature on the leaderboard...
6 PM

Run 43:06 [3] 7.56 km (5:42 / km) +113m 5:18 / km
shoes: New Balance Pace v1

Checking Steph's metrogaine map, and then 2 x 1km repeats

Wednesday Mar 21, 2018 #

7 AM

Run 1:40:02 [3] 20.57 km (4:52 / km) +363m 4:28 / km
shoes: New Balance Pace v1

Out of gas at 18km.

Tuesday Mar 20, 2018 #

5 PM

Run race 31:36 [3] 8.05 km (3:56 / km) +122m 3:39 / km
shoes: New Balance Pace v1

Even pace. Lots of hard running recently. One more.

Monday Mar 19, 2018 #

6 PM

Run 24:33 [3] 4.98 km (4:56 / km) +98m 4:29 / km
shoes: Inov8 Road Claw

Run 44:15 [3] 10.01 km (4:25 / km) +146m 4:07 / km
shoes: Inov8 Road Claw

Sunday Mar 18, 2018 #

6 AM

Run 6:44 [3] 1.25 km (5:24 / km) +8m 5:15 / km
shoes: New Balance Pace v1

Run race 1:00:07 [3] 15.23 km (3:57 / km) +80m 3:51 / km
shoes: New Balance Pace v1

Gallopers 15km. Flat and fast. Didn't quite have the speed over the last 5km for the sub 60. Nice race

Saturday Mar 17, 2018 #

5 PM

Run 24:27 [3] 4.99 km (4:54 / km) +88m 4:30 / km
shoes: New Balance 880v6

Friday Mar 16, 2018 #

6 AM

Strength 1:00:00 [3]

Thursday Mar 15, 2018 #

5 AM

Run 1:09:14 [3] 12.54 km (5:31 / km) +250m 5:01 / km
shoes: Inov8 Road Claw

Wednesday Mar 14, 2018 #

5 AM

Run 1:43:53 [3] 21.18 km (4:54 / km) +371m 4:31 / km
shoes: New Balance 1080 v6

Tuesday Mar 13, 2018 #

5 PM

Run 33:31 [3] 8.03 km (4:10 / km) +130m 3:52 / km
shoes: New Balance Pace v1

Steady effort. Legs are ok.

Monday Mar 12, 2018 #

5 AM

Run 59:33 [3] 10.07 km (5:55 / km) +183m 5:25 / km
shoes: New Balance 880v6

Sunday Mar 11, 2018 #

5 AM

Run 3:05:45 [3] 42.9 km (4:20 / km) +446m 4:07 / km
shoes: New Balance Pace v1

Edenvale Marathon. All over the show in terms of goal. Last Monday I was keen for 3h20. Ivor got me down to targeting 3h05, which worked out well in the end. First half was conversational pace with Powrie and some Jeppe guys (1h35). Pushed on nicely on the 2nd half (~90m). If the marathon ended where my watch thought it should, it would have been a PB.
Now if I can train this week, I'll declare it a success. Otherwise, I should have run slower...

Saturday Mar 10, 2018 #

5 PM

Run 27:10 [3] 5.03 km (5:24 / km) +96m 4:56 / km
shoes: New Balance Pace v1

Friday Mar 9, 2018 #

6 AM

Strength 1:00:00 [3]

Another fun comparitive test: 8 min ave power on the bike (278W) + as many bench press reps as possible in 60s (24) (sucked at that) / weight (77kg) = score. Mine wasn't great compared to some strong light okes.

Thursday Mar 8, 2018 #

5 AM

Run 57:48 [3] 11.53 km (5:01 / km) +187m 4:38 / km
shoes: Inov8 Road Claw

Wednesday Mar 7, 2018 #

4 AM

Run 1:42:31 [3] 20.18 km (5:05 / km) +443m 4:35 / km
shoes: New Balance 1080 v6

Tuesday Mar 6, 2018 #

Run warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: New Balance Pace v1

5 PM

Run 31:38 [3] 8.12 km (3:54 / km) +138m 3:36 / km
shoes: New Balance Pace v1

Started too fast again, but hoping to get fast enough to pull that off...
Calf was niggling so didn't bury myself in the last 2km.

Monday Mar 5, 2018 #

5 AM

Run 1:23:00 [3] 15.06 km (5:31 / km) +251m 5:05 / km
shoes: New Balance 1080 v6

6 PM

Run 51:21 [3] 10.11 km (5:05 / km) +203m 4:37 / km
shoes: Mizuno Wave Sayanora 1

Sunday Mar 4, 2018 #

10 AM

Run 1:47:22 [3] 21.02 km (5:06 / km) +450m 4:37 / km
shoes: Inov8 Road Claw

Testing the new MWLR route - some good long hills! Felt a bit useless. Hot at 10am.

Saturday Mar 3, 2018 #

12 PM

Run 25:48 [3] 5.01 km (5:09 / km) +137m 4:32 / km
shoes: New Balance 880v6

Home! Quick dog run before Jenny's wedding.

Friday Mar 2, 2018 #

9 AM

Run 50:49 [3] 10.78 km (4:43 / km) +51m 4:36 / km
shoes: New Balance Pace v1

Tourist day before flying back.
12 x 75/45s, along the beach front.

Thursday Mar 1, 2018 #

6 PM

Run 38:58 [3] 8.2 km (4:45 / km) +46m 4:37 / km
shoes: New Balance Pace v1

Show ended early on the last day - got out for a run. Legs are tired from lots of standing and walking around.

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