I’m broken
Just tried to go for a run but my hip and knees are killing me. Yesterday’s fall of the bike was quite hard. Harder than I thought. I only managed 300m and realized I was doing more harm than good. I suppose I could’ve pulled a 5km off, but I would then be out of action for a week or two. It’s just not worth it.
I will be on the road the next two days on my way to Mozambique. Hopefully this will be enough time
Workout:
- Type: Run
- Date: 12/25/2008
- Time: 13:00:00
- Total Time: 00:01:58.00
- Calories: 23
- Distance: 0.3 km
- Average Pace: 6:33.44/km
Filed under: Run
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Just fell my butt off
I’m cycling quite a bit this week for two reasons, the first being that I’d like to get to 1,300km for 2008 (a bit sad, but oh well, I need goals) and the other being I wont be able to cycle next week. I’m going down to Mozambique for a week and will not be taking my bike with this time.
So I went for another ride today and I decided to do a few bunny hops around 1km in… and fell my butt off. I only managed three or four hops and smashed into the ground, hip first at 25km/h (I just looked at my GPS data, and I fell at 30.5km/h, ouch). I laid on the ground for the while, just to recover a bit. I must say I felt like turning back, but took the knock and cycled on. This is my glove after the fall, so glad I was wearing one:
I did 23km at the end of the day… and I reached my target. My body didn’t hurt much while cycling, but it hurt quite a bit when I got off. My butt is hating me now.
Here are some more photo’s I took on yesterday’s cycle ride through the reservation close to my parent’s:
I love this place. How beautiful is that!?
A pretty bad photo taken with my camera phone, but if you squint a bit, you’ll see some antelope I came across.
A beautiful sunset
Workout:
- Type: Cycle
- Date: 12/24/2008
- Time: 17:30:00
- Total Time: 1:14:11.00
- Average Heart rate: 129
- Calories: 734
- Distance: 23.02 km
- Average Speed: 18.62 kmph
- Ascent: 145 m
- Average Cadence: 81
Filed under: Cycle, Mountain Biking
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Cycle - 1.2 hours - 12/23/2008
Workout:
- Type: Cycle
- Date: 12/23/2008
- Time: 18:00:00
- Total Time: 1:11:03.00
- Average Heart rate: 130
- Calories: 663
- Distance: 22.01 km
- Average Speed: 18.59 kmph
- Ascent: 120 m
- Average Cadence: 81
Filed under: Uncategorized
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Recovery ride
I went for a very short recovery ride to get over yesterday’s 10km trail run. It went very well, but my body is being all weird.
Two weeks ago I was incredibly numb. Just numb in general; I’d felt like sleeping the whole day after an easy short 5km run. Yesterday, my legs were hurting quite a bit throughout the day, and I expected today to be hellish. But I feel very strong and hardly stiff at all. Very strange.
I’m quite glad the numb feeling is over, because I even felt tired at work. It also feels like my fitness levels are close to they were earlier this year and hopefully I’ll be able to put the gas down a bit and be able to train hard for that upcoming tri.
Workout:
- Type: Cycle
- Date: 12/21/2008
- Time: 18:00:00
- Total Time: 00:39:46.00
- Average Heart rate: 130
- Calories: 377
- Distance: 12.15 km
- Average Speed: 18.33 kmph
- Ascent: 60 m
- Average Cadence: 82
Filed under: Cycle
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Trail run race report
Did the final trail run (10km) in the ‘Uge trail running series this morning. It was held at the Konka Camps, which is the same venue were did an adventure race earlier this year. As with the AR, it was quite tough, but much easier on foot than the bike. The hills were (again) very steep and rocky which pumped my HR up into Zone 5! The heat was also quite rough and I would guess that it was close to 30 degrees Celsius.
I walked up most of the hills and cruised on the downhills. The venue is located in a beautiful area and the views compensated for the 350m total elevation. The ice cold beer and the swimming pool at the end was the cherry on the cake… heck I would do the 20km for that finish.
Workout:
- Type: Run
- Date: 12/20/2008
- Time: 07:30:00
- Total Time: 1:15:00.00
- Average Heart rate: 170
- Calories: 706
- Distance: 9.5 km
- Average Pace: 7:53.68/km
- Ascent: 352 m
Filed under: Run, Trail Running
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Zone 1 bike ride
I was still slightly stiff from my swim on Wednesday and I’m doing a trail run race tomorrow morning, so I decided to do a short-ish bike ride with a high cadance. I did intervals of 5 minutes with a cadance of 100 and then 5 minutes at an easy pace. My legs will probably not be as fresh as the should be tomorrow, but I see the race more as part of my training than a hardcore race.
Workout:
- Type: Cycle
- Date: 12/19/2008
- Time: 17:30:00
- Total Time: 00:52:02.00
- Average Heart rate: 123
- Calories: 487
- Distance: 15.27 km
- Average Speed: 17.61 kmph
- Ascent: 75 m
- Average Cadence: 86
Filed under: Cycle, Mountain Biking
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Olympic tri distance swim
My swimming seems to be the only part of my training that’s going the right way, even though this is only my third swim since April!! I wanted to see if I would die if I swam 1,500m (the Olympic tri distance) without any breaks. As you can see from my time (45min), I took it pretty easy. I guess I could have pushed a bit harder, but decided to follow Joe Friel’s advise: you should always end a training session feeling like you could’ve done a fair bit more.
So there is a big check mark next to my tri todo list. I’ll keep on swimming though, but it is quite obvious that my running and cycling are my weakest points at this stage.
Workout:
- Type: Swim
- Date: 12/17/2008
- Time: 17:30:00
- Total Time: 00:45:00.00
- Calories: 352
- Distance: 1,500 m
- Average Pace: 3:00/100m
Filed under: Swim
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Another chill ride
This was a very short and chill ride in the conservation area close to my parent’s place. I’m so lazy. Must be an end-of-the-year thing. South Africa always grinds to a halt mid-December and it’s hard to keep going when everyone else is off on holiday.
Here’s some snaps of my ride. I love the bushveld. Wish I had a house somewhere on a game farm.
Workout:
- Type: Cycle
- Date: 12/14/2008
- Time: 17:00:00
- Total Time: 00:41:03.00
- Average Heart rate: 139
- Calories: 437
- Distance: 13.63 km
- Average Speed: 19.92 kmph
- Ascent: 80 m
Filed under: Cycle, Mountain Biking
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Cycle to the shops
Just cycled to the shop for milk. Nothing serious. I might go out later for a decent ride.
Workout:
- Type: Cycle
- Date: 12/14/2008
- Time: 09:30:00
- Total Time: 00:27:00.00
- Average Heart rate: 114
- Calories: 257
- Distance: 8.47 km
- Average Speed: 18.82 kmph
- Ascent: 48 m
Filed under: Cycle
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Zone 2 run
I went for a chill z2 run yesterday after work. I took (another) two days off before this run in the hope of recovering from my uber numbness. It seemed to have work and I hardly feel tired today (day after).
Oh, and I wanted to do a Tri sprint race tomorrow, but I’m not nearly fit enough to do it without killing myself. So I’ll keep my eye on the Olympic distance tri on 8 Feb.
Workout:
- Type: Run
- Date: 12/12/2008
- Time: 17:30:00
- Total Time: 00:34:37.00
- Average Heart rate: 150
- Calories: 542
- Distance: 4.82 km
- Average Pace: 7:11.14/km
- Ascent: 108 m
Filed under: Run
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