Training Log: apope

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.

Cycling race 1:17:00 [5] 24 km (3:13 / km)
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

Cycling 4:41:00 [3] 95.4 km (2:57 / km)
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.

Cycling 1:14:00 [3] 30 km (2:28 / km)
shoes: Olympic MTB shoes

Work and back

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!

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

Fast randburg tt

Cycling 1:24:08 [3] 33.64 km (2:30 / km)
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