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Training Log Archive: apope

In the 7 days ending Feb 14, 2010:

activity # timemileskm+mload
  Cycling2 3:19:59 57.92(17.4/h) 93.22(28.0/h)60.0
  Run4 2:00:18 16.45(7:19) 26.48(4:33)79.0
  Orienteering1 21:28 2.17(9:52) 3.5(6:08)20.4
  Total7 5:41:45 76.55(4:28) 123.2(2:46)159.4

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Sunday Feb 14, 2010 #

Orienteering race (SC#3 - Brescia House) 21:28 [5] 3.5 km (6:08 / km)
shoes: Saloman SpeedCross

While running I thought the course was way too easy and straigh forward. Probably because I planned the whole thing on the run down and up the hill. Shocker split to #2 - there was a path missing on the map, lots of hesitations about where I could actually run, lost almost 30sec. Bleak about #4 - description was bottom of re-entrant. There were 2 reentrants, 1 was covered by the circle. So I got into the 1st 1 and bashed through the lantana to the bottom. I knew I was going away from the circle, but figured I had to check the bottom. I should have used the boulder cluster to hit the right reentrant. Another 30 sec.
Easy from there with some much time running up the hill. Still managed to get the route choice wrong to #18. Missed the little gap in the building.
So should have been faster. 2nd to Dylan by about 30 sec

Saturday Feb 13, 2010 #

Cycling 2:01:00 [3] 60.1 km (29.8 kph)
shoes: Shimano SH-R047

Ave 29.9. Club 100 C1
Felt really good for the ave speed. Felt like a picnic compared to last weekend's mtb.

Friday Feb 12, 2010 #

7 PM

Run race (Valentines night race) 42:28 [5] 10.0 km (4:15 / km)
shoes: Nike Pegasus 07

Hard work, but felt strong.
Shins hurting a bit - both of them! So no trail run tomorrow and lots of stretching. Didn't feel like it was bone related, so hopefully a lot stretching will help.

Thursday Feb 11, 2010 #

Run 22:08 [4] 5.0 km (4:26 / km)
shoes: Nike Pegasus 07

Randburg TT. Wasn't feeling very fast. Planning to do the 8km, but changed my mind with 10km tomorrow and maybe the trail run on Sunday

Wednesday Feb 10, 2010 #

Cycling (Commute) 1:18:59 [3] 33.12 km (25.2 kph)
shoes: Shimano SH-R047

Ave 25.2 Max 48
Got stuck in a suburb and ended up coming out the same way and back onto Beyers.

Tuesday Feb 9, 2010 #

Run tempo 35:42 [4] 8.0 km (4:28 / km)
shoes: Nike Pegasus 07

Bit of a sore throat this morning, so kept it comfortable hard.

Monday Feb 8, 2010 #

5 PM

Run 20:00 [2] 3.48 km (5:45 / km)
shoes: Nike Pegasus 07

Slow run around the business park. Was going to cycle in today, but I did quite a bit of cycling over the weekend.

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