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Training Log Archive: apope

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Trail Running1 4:36:43 22.27(12:26) 35.83(7:43) 1153
  Cycling1 2:07:07 31.21(14.7/h) 50.23(23.7/h) 566
  Crossfit2 1:30:00
  Run1 45:00 4.83(9:20) 7.77(5:48) 149
  Total5 8:58:50 58.31 93.83 1869

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Sunday Oct 16, 2016 #

6 AM

Cycling 2:07:07 [3] 50.23 km (23.7 kph) +566m

Road ride with Jimmy. It's been about 2 months since I cycled anywhere!

Saturday Oct 15, 2016 #

4 AM

Trail Running (Brauhaus Trail Run) 4:36:43 [3] 35.83 km (7:43 / km) +1153m 6:39 / km
shoes: New Balance

Race from the north bottom side of Breedts Nek, up to the top of the ridge, along to Olifants Nek, and around the dam to Brauhaus brewery. Nice route, with some ridge running and the spectacular descent down the amphitheatre spine. Got to run most of the way with Nic - nice to have some company. Found an extra gear at the end and ran the flat bit quite fast. Got a bit lost right near the end, not seeing the markers off the ploughed field crossing. Made my own route, which was about 500m longer, and managed to lose a place. 6th. Winner set a record in about 3h40. Bruce Arnett and Herman Mulder were about 4h03, so not too far behind them, considering my current fitness and conservative pacing. Good day out!

Thursday Oct 13, 2016 #

6 AM

Crossfit 45:00 [3]

Wednesday Oct 12, 2016 #

6 AM

Run 45:00 [3] 7.77 km (5:48 / km) +149m 5:17 / km
shoes: Nike Pegasus 31

Tuesday Oct 11, 2016 #

6 AM

Crossfit 45:00 [3]

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