Training Archive: apope

Note

Xterra Buffelspoort - total time of 3:03:49. Not sure of the placing yet. Fun day out!

Swim 30:00 [3] 1.5 km (20:00 / km)

Strong swim. Actually started near the front. Didn't finish there, but I think it went quite well. Quicker than last year, but who knows whether the course was the same, currents, etc

Cycling race 1:25:47 [4] 22.33 km (3:50 / km)
shoes: Olympic MTB shoes

Ave 16.16 Max 40.8
Super muddy! And awesome fun. Slid around a lot, fell off a bit, got dirty, fun technical riding, good temperature.
I was strong and pushing hard until I lost the front wheel and fell hard at about 15km. Slid my way home a bit more cautiously after that.

Trail Running 59:00 [3] 10.5 km (5:37 / km)
shoes: Salomon Wings

Spectacular trail run. Down to the bottom of the dam wall with water thundering over. Up the otherside, down again, across the main road, up and down and then flat back. 2 laps. Felt ok, but not fast

Run warm up/down 22:00 [3] 3.67 km (6:00 / km)
shoes: Nike Pegasus 07

General fitness 26:00 [3]

I designed the circuit tonight: burpees with push-ups, v sit ups with a doggy, praise-the-lords, step jumps, and ricochets. Good to be exercising again. I feel overweight and useless in just 2 days ;)

Run 22:46 [3] 4.14 km (5:30 / km)
shoes: Nike Pegasus 07

Easy run around Wits

Orienteering race (SC1 - Zoo) 18:45 [5] 3.5 km (5:21 / km)
shoes: Saloman SpeedCross

Only 13 controls meant I was never rushed and had plenty of time to plan. Ran strongly, but some more speed would be good.
Route choice mistake and a dither on route to #12 cost about 10 sec.

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