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Training Log Archive: apope

In the 7 days ending Mar 22, 2009:

activity # timemileskm+mload
  Cycling1 2:28:04 33.74(13.7/h) 54.3(22.0/h)44.4
  Swim2 55:43 1.49(37:22) 2.4(23:13)16.7
  Run3 54:10 5.34 8.627.4
  Stationary Bike1 15:004.5
  Total7 4:32:57 40.58 65.393.0
averages - sleep:5

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MoTuWeThFrSaSu

Sunday Mar 22, 2009 #

Run race (Emmarentia 5km) 20:42 [5] 5.0 km (4:08 / km)
slept:3.0 shoes: Nike Pegasus 07

I was weary of the shin, but it didn't bother me at all. So I ran hard. Not a great time, but it was a fun race. Lots of kids without shoes making me look silly. Cool breakfast with Wits people afterwards.
So, how much speed can I get back in a week?

Saturday Mar 21, 2009 #

Cycling long 2:28:04 [3] 54.3 km (22.0 kph)
slept:7.0 shoes: Shimano SH-R047

Max 69.2 Ave 22.0
Very weird cold weather this morning. Wrapped up warm, popped over Sylvia's, survived Louis Botha, and found Jane's house. We did a loop through the Modder, the 'vale, the 'view and back through the 'field. Home around Giloolies.
Good distance for this time of year.

Friday Mar 20, 2009 #

Run 23:28 [2] 3.6 km (6:31 / km)
shoes: Nike Pegasus 07

Easy run with Sarah.
Happy to be running again. Woopee. I think Sunday's 5km will be ok

Thursday Mar 19, 2009 #

Swim 28:16 [3] 1.2 km (23:33 / km)

Wednesday Mar 18, 2009 #

Run warm up/down 10:00 [3]
shoes: Nike Pegasus 07

The shin worked ok. Not super positive though, cos I could feel it at the end. All I did was warm up, play some frisbee, look at some maps and warm down. We'll see if it can handle a 5km road run on Sunday

Tuesday Mar 17, 2009 #

Swim 27:27 [3] 1.2 km (22:52 / km)

Pool's a toasty 26 degrees at them moment!
Last Physio visit I think: same excruitiating massage, bit of ultrasound, and a new one: 4 needles.
Going to take it for a spin at O' training tomorrow

Monday Mar 16, 2009 #

Stationary Bike 15:00 [3]

Warmp, a bit more, and some stretches/exercises

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