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Training Log Archive: apope

In the 7 days ending Jan 6, 2012:

activity # timemileskm+mload
  Cycling3 7:05:00 103.77(14.6/h) 167.0(23.6/h)127.5
  Orienteering3 2:58:56 17.09(10:28) 27.5(6:30)118.0
  Trail Running1 2:20:00 13.36(10:29) 21.5(6:31)42.0
  Swim2 2:00:00 2.92(41:05) 4.7(25:32)36.0
  Spinning1 45:0013.5
  Run1 24:00 3.11(7:43) 5.0(4:48)7.2
  Total9 15:32:56 140.24 225.7344.2

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SaSuMoTuWeThFr

Friday Jan 6, 2012 #

10 AM

Orienteering race 1:39:00 [5] 15.0 km (6:36 / km)
shoes: Salomon Wings 2

Big 5 day 3. Long distance and WRE. Remapped and course set by Nic. 1:15'000.
Nearly cruised past #1 thinking it was still coming. A bit slow into 3 with nothing solid to work on. Forsgreth caught me at #7. Going quite well up to the root stock, 13 I think. Over ran it downhill and missed about 2 min. Passed Mike going the other way and he was definitely up on me. I had quite a strong and clean 2nd half. Ended up slightly ahead of the other south africans. But about 25 min off Lundanes! The guy is good.
I need to work on my micro route choices, keeping the intensity up, and running in a straight line - less banana-ing

Thursday Jan 5, 2012 #

9 AM

Orienteering 42:00 [3] 6.0 km (7:00 / km)

Day 2 of the Big5 O' week. Dullstroom 1:7'500.
Had a wobble on #1, put off by an M50 running faster than me. Other than that, running fast. Until the forest. Too left of #8. Cocked up #9 properly (2-3 min). Ok on #10. Useless to #11. Overran the 2nd last. In the end a full 4 min off Nic. Grumpy considering the first half was good.

Wednesday Jan 4, 2012 #

5 AM

Swim 1:00:00 [3] 2.3 km (26:05 / km)

Bloody hard.
Warmup, 4 x (100m on 1:40, 100m on 1:40, 100m on 2:10, bk bs bk bs), 10 x 50m with paddles on 1:00.
2 PM

Orienteering 37:56 [3] 6.5 km (5:50 / km)
shoes: Saloman SpeedCross

Middle Dam Middle Distance. New 1:10'000 map by Nic and courses by Sarah.
I was on track for the infamous pit at #1, but Martin (starting 2 min ahead) arrived at it with me, so no time lost. Over ran #2 by 50m in the tricky rocks. Lost a bit of go in the 2nd half. Was well right on the 3rd last after crossing the open.
I had the best of the weather. Rain over the last 5 and no hail. My best result of the week.

Tuesday Jan 3, 2012 #

5 PM

Spinning 45:00 [3]

warmup, 10 x 2 min hard 1 min easy

Run 24:00 [3] 5.0 km (4:48 / km)
shoes: Asics 1150

Not too hard with a lot of running coming up...
12km/h, 13km/h, 14km/h, 11km/h, 14km/h

Monday Jan 2, 2012 #

6 AM

Cycling 2:05:00 [3] 53.0 km (25.4 kph)
ahr:120

Usual morning route, with a quick detour over Northcliff hill.
5 PM

Swim 1:00:00 [3] 2.4 km (25:00 / km)

Uninspired swim, moving ok, but rests were long.
Warmup, 600, 400, 2 x 200, 6 x 100, cool down

Sunday Jan 1, 2012 #

3 PM

Cycling 2:30:00 [3] 72.0 km (28.8 kph)
ahr:128 max:162

From Broadacres, out into the cradle. TT effort on the sterkfontein road - did it in 21:01 at 137 hr. Steady home. Legs are feeling yesterday.

Saturday Dec 31, 2011 #

6 AM

Trail Running 2:20:00 [3] 21.5 km (6:31 / km)
ahr:146 max:176 shoes: Salomon Wings 2

Trail run with Brian, Neal, Nic and Mac. From Brian's house, up the concrete track, poffadder loop, and then various tracks home. Honest pace. Awesome run!

Cycling 2:30:00 [3] 42.0 km (16.8 kph)
ahr:129 max:168 shoes: Epic Comp 29'er

Ride with Brian, Nic and Mac. Kept it on the flat bits. Some cool tracks

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