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Training Log Archive: apope

In the 7 days ending Feb 7, 2010:

activity # timemileskm+mload
  Cycling4 8:36:08 113.74(13.2/h) 183.04(21.3/h)204.9
  Run3 1:42:43 13.47(7:38) 21.67(4:44)67.2
  Orienteering1 30:009.0
  Total7 10:48:51 127.2 204.71281.0

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MoTuWeThFrSaSu

Sunday Feb 7, 2010 #

Cycling race 1:17:00 [5] 24.0 km (18.7 kph)
shoes: Olympic MTB shoes

Ave 20.7
MTB-O at Groenkloof. Lots of fun as usual. Except for the puncture 200m from the start. The patch on the tube I fixed last night popped off. So I think I can claim 7 min for that. 1h10 puts me 4 min behind Nic.
Reasonably happy with the result, apart from the puncture

Saturday Feb 6, 2010 #

Cycling 4:41:00 [3] 95.4 km (20.4 kph)
shoes: Olympic MTB shoes

Long ride with Nic, Mac, Big John and Rupert. Some fantastic paths and tracks around Haarties. Almost made it to Breedt's Nek. Good ride!

Orienteering 30:00 [3]
shoes: Salomon Wings

Junior training - line course, map memory, and setting out the interval O.

Friday Feb 5, 2010 #

Cycling 1:14:00 [3] 30.0 km (24.3 kph)
shoes: Olympic MTB shoes

Work and back

Thursday Feb 4, 2010 #

Run 46:49 [3] 8.67 km (5:24 / km)
shoes: Nike Pegasus 07

Run with Nic through the suburbs around Norman Drive.
I think I just had a run that wasn't a race or a timetrial! Hooray!
6 PM

Run tempo 20:32 [5] 5.0 km (4:06 / km)
shoes: Nike Pegasus 07

Fast randburg tt

Wednesday Feb 3, 2010 #

Cycling 1:24:08 [3] 33.64 km (24.0 kph)
shoes: Olympic MTB shoes

Ave 24.3 Max 52.3
Rode to work. About 14km there in 31min. I looped around a bit on the way home. It beats sitting in traffic for an hour a day

Tuesday Feb 2, 2010 #

Run 35:22 [5] 8.0 km (4:25 / km)
shoes: Nike Pegasus 07

RAC timetrial - its a serious route!

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