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Training Log Archive: BruceMeier

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Run13 12:40:06 81.01(9:23) 130.37(5:50) 2858
  Spinning class4 3:35:00
  Gym4 3:10:00
  Orienteering1 1:32:57 4.29(21:41) 6.9(13:28) 265
  Total22 20:58:03 85.3 137.27 3123

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Sunday Apr 29, 2012 #

7 AM

Run race 1:42:32 [5] 20.6 km (4:59 / km) +540m 4:24 / km

Constantia Valley Trail Race was meant to be a 21km but the route was changed slightly because of a problem with bees and it came to 20.6km. It was my first race at this distance and I am pleased to have finished strongly and made 23rd position.

Thursday Apr 26, 2012 #

5 PM

Run 56:03 [4] 9.0 km (6:14 / km) +358m 5:12 / km

Celtics group trail run - Deer Park route

Wednesday Apr 25, 2012 #

7 AM

Spinning class 55:00 [4]

Tuesday Apr 24, 2012 #

6 PM

Run 42:00 [2] 7.0 km (6:00 / km)

Easy run in Plumstead with Christopher

Sunday Apr 22, 2012 #

Event: Nuweberg South Colour-coded
 
10 AM

Orienteering race 1:32:57 [4] 6.9 km (13:28 / km) +265m 11:18 / km

Nuweberg South Blue course

Blue - Splits

Saturday Apr 21, 2012 #

10 AM

Run 39:40 [3] 7.17 km (5:32 / km) +200m 4:51 / km

Newlands forest run

Friday Apr 20, 2012 #

7 AM

Gym 1:00:00 [3]

10min rowing, 2xmachines, abs/core

Thursday Apr 19, 2012 #

6 PM

Run 59:37 [4] 10.4 km (5:44 / km) +350m 4:54 / km

Celtics trail run Constantia Nek on contour path to Skeleton gorge and back via Cecilia forest.

Wednesday Apr 18, 2012 #

7 AM

Spinning class 55:00 [4]

Tuesday Apr 17, 2012 #

Run 32:00 [1] 5.3 km (6:02 / km)

Easy run with Christopher around Plumstead

Sunday Apr 15, 2012 #

5 PM

Run long 1:34:00 [3] 17.0 km (5:32 / km) +250m 5:09 / km

Home to Cecilia forest and back. Felt very flat with sore legs and neck tension.

Friday Apr 13, 2012 #

7 AM

Gym 55:00 [3]

Super circuits, abs, core etc

Thursday Apr 12, 2012 #

6 PM

Run 55:06 [4] 9.0 km (6:07 / km) +260m 5:21 / km

Celtics Newlands contour path route

Wednesday Apr 11, 2012 #

7 AM

Spinning class 55:00 [4]

Monday Apr 9, 2012 #

Gym 20:00 [3]

4x pushups, squats, dips, crunches, lunges
5 PM

Run warm up/down 17:00 [2] 3.1 km (5:29 / km)

Sunday Apr 8, 2012 #

6 PM

Run tempo 47:33 [3] 10.0 km (4:45 / km)

Plumstead 10k moderate sustainable pace

Friday Apr 6, 2012 #

8 AM

Run 1:31:00 [3] 9.2 km (9:53 / km) +650m 7:19 / km

Constantia nek, contour path, up Nursery Ravine and back via Constantia corner trail

Wednesday Apr 4, 2012 #

7 AM

Spinning class 50:00 [4]

Tuesday Apr 3, 2012 #

6 PM

Run warm up/down 13:20 [1] 2.3 km (5:48 / km)

Run intervals 9:31 [5] 2.3 km (4:08 / km)

Plumstead speed routine 6x300m with 90m recovery. 63.4; 32.5; 64.2; 30.1; 70.1; 34.4; 67.7; 33.2; 70.7; 38.0; 73.9.

Monday Apr 2, 2012 #

7 AM

Gym 55:00 [3]

Elliptical; 2x machines; abs/core

Sunday Apr 1, 2012 #

8 AM

Run long 1:40:44 [3] 18.0 km (5:36 / km) +250m 5:14 / km

Long run from home up Constantia green belts to Cecilia forest and then along mountainside to Kirstenbosh and back via green belt.

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