Training Archive: apope

Swim 10:00 [3]

Still VERY cold

Cycling 12:00 [3]
shoes: Shimano SH-R047

Run 8:00 [3] 1.46 km (5:30 / km)
shoes: Nike Pegasus 07

Run 10:00 [3] 1.82 km (5:30 / km)
shoes: Nike Pegasus 07

Team run around the Gonubi suburb

Cycling 20:00 [3] 8 km (2:30 / km)
shoes: Shimano SH-R047

Team bike around the block a lot. Practiced putting feet into clipped in shoes

Swim 5:00 [3]

In the sea. VERY cold!

Swim 17:00 [3] 0.7 km (24:17 / km)

200m warmup, 5 * (50m on, 50m off)
Times were about 58s which was frustrating as I was nailing 55s in the 20*50m the other day. Off were pretty good though, hitting 1:02-1:05's which is surprising considering how much less effort was going in. I'll swim the whole 2km 'off' maybe

Cycling 21:26 [3] 7.22 km (2:58 / km)
shoes: Shimano SH-R047

Checking its all working smoothly. Adjusted a few things yesterday. Time for a wash...

Paddle 53:34 [3] 9.3 km (5:46 / km)
shoes: K2 Accord

3 laps of the Germ' with Lisa. Huge wind on the 2nd lap.

Run 30:00 [3] 5 km (6:00 / km)
shoes: Nike Pegasus 07

Warm up to Rhodes park with Sarah. 10 * (30 sec on, 30 sec off)

Stationary Bike 22:00 [3]

Spun the legs afterwards

Swim 19:50 [3] 0.9 km (22:02 / km)

Quite fast for me!

Cycling 25:00 [3] 8 km (3:08 / km)
shoes: Shimano SH-R047

Finally got my road bike back after its trip home from Hermanus. Took it for a spin, but it was a bit drizzly and slippery. Did 4 uphill intervals on Orion Street, about 1:15 each.

Run 27:00 [3] 4.91 km (5:30 / km)
shoes: Nike Pegasus 07

Down to Rhodes Park. 5 * ( 1 min on, 1 min off)

Note

Set out the controls for a sprint course in Dullstroom. We had about 20 internationals and 20 locals. Some big names again.