Cardio Log - March 2017

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Re: Cardio Log - March 2017

Postby Thug » Thu Mar 09, 2017 7:03 pm

deepsouth wrote:I used to do 30 kms in 60 mins, including warm-up every single morning for years, if there was no race Sunday, I did 60kms on Saturday and 80kms on Sunday. If there was a race on Sunday, I'd do 50kms on Saturday and 100+ on Sunday - then back to the 30 the next morning


I haven't cycled seriously in years.
These days I prefer my singlespeed and trail bike.
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Re: Cardio Log - March 2017

Postby BLES » Sat Mar 11, 2017 8:58 am

Date: 2017/03/11 at 05:40 AM
Time: 1:02:20
Pace: 6:10/km
Distance: 10KM
Type of cardio: Running
Course: Wonderboom Junction Bobbies Race
Notes / comments: I only realised last night when I took out my club run vest how long back I did a race. My 2015 license was still stitched to the front and back and my 2016 licence was in the medal box. It was nice to meet up with old time running friends before the race and that sort of changed my game plan as we played around the first four to five kilometer before I settled in to finish. One talks such nonsense on the road with other runners that you don’t realise how fats the time pass. My pace as divided up is a testimonial of what happened this morning.

Km 1 = 7:10
Km 2 = 6:57
Km 3 = 6:43
Km 4 = 6:64
Km 5 = 6:25
Km 6 = 5:54
Km 7 = 5:55
Km 8 = 5:50
Km 9 = 5:00
Km 10 = 5:08
I should have been able to finished this one under an hour... :oo
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Re: Cardio Log - March 2017

Postby Thug » Sun Mar 12, 2017 12:56 pm

Well done Bles.

I cycled 31km yesterday morning and then ran 5.4km in the afternoon.
This morning I ran 15.6km including 4 repeats of Westcliff stairs and then cycled 8km home from The Trailhead bike shop.
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Re: Cardio Log - March 2017

Postby Thug » Tue Mar 14, 2017 8:13 am

A 5.3km run this morning at an average pace of 5:03 per km.




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Re: Cardio Log - March 2017

Postby BLES » Wed Mar 15, 2017 10:15 am

Thug wrote:A 5.3km run this morning at an average pace of 5:03 per km.




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For me this sound like the ideal pace and distance for a morning run before work. I haven't run since Saturday again. For some reason I feel tired and exhausted and need to force myself to get on the road again. We were supposed to run a 5 this morning but I had some excuses again and I don't think my son will fall for it this afternoon again so hopefully tonight we can push a 6 or 7k... :oo
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Re: Cardio Log - March 2017

Postby Thug » Wed Mar 15, 2017 5:50 pm

BLES wrote:
Thug wrote:A 5.3km run this morning at an average pace of 5:03 per km.




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For me this sound like the ideal pace and distance for a morning run before work. I haven't run since Saturday again. For some reason I feel tired and exhausted and need to force myself to get on the road again. We were supposed to run a 5 this morning but I had some excuses again and I don't think my son will fall for it this afternoon again so hopefully tonight we can push a 6 or 7k... :oo


I used to do a weekly time trial at Pirates but haven't been able to run it for years, so I miss my "speed" sessions.

Will do my 9.5km route tomorrow morning.
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Re: Cardio Log - March 2017

Postby BLES » Thu Mar 16, 2017 6:53 am

Thug wrote:
BLES wrote:
Thug wrote:A 5.3km run this morning at an average pace of 5:03 per km.




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For me this sound like the ideal pace and distance for a morning run before work. I haven't run since Saturday again. For some reason I feel tired and exhausted and need to force myself to get on the road again. We were supposed to run a 5 this morning but I had some excuses again and I don't think my son will fall for it this afternoon again so hopefully tonight we can push a 6 or 7k... :oo


I used to do a weekly time trial at Pirates but haven't been able to run it for years, so I miss my "speed" sessions.

Will do my 9.5km route tomorrow morning.


I myself used to do a weekly time trail at the running club but haven't done that in a very long time. It has a very competitive vibe between the club members and like you say one can call it "speed" sessions indeed. At our club one can choose between a 5 and 8 km and my fastest on the 5 was 24 min.
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Re: Cardio Log - March 2017

Postby BLES » Thu Mar 16, 2017 6:54 am

This morning a slow 5km out and back. 29:35.
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Re: Cardio Log - March 2017

Postby Thug » Thu Mar 16, 2017 8:02 am

I did my 9.5km route this morning.
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Re: Cardio Log - March 2017

Postby RiverValleyTrading » Thu Mar 16, 2017 10:01 am

Sorry chaps, couldn't resist :lol:
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Re: Cardio Log - March 2017

Postby BLES » Thu Mar 16, 2017 11:04 am

:lol: :lol: :lol:
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Re: Cardio Log - March 2017

Postby Thug » Thu Mar 16, 2017 8:17 pm

RiverValleyTrading wrote:Sorry chaps, couldn't resist :lol:



I might run and cycle but that's as far as it goes.

Booze, Sex and Rock n Roll!! :lol:
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Re: Cardio Log - March 2017

Postby deepsouth » Thu Mar 16, 2017 10:17 pm

Yeah!

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Re: Cardio Log - March 2017

Postby DAVEP » Mon Mar 27, 2017 10:12 am

Hi All with all of you dong these amazing times on running my son inspired my wife and I to try the Parkrun I dont know if any of you have heard of it. Bruce Fordyce started it and it is relatively easy 5 km course that is in most cities. We did the one at Giloolies Farm on Saturday and i ran and walked on a nice flat but grassy course and managed to do it in 49min. Which I though was not too bad.
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Re: Cardio Log - March 2017

Postby Thug » Mon Mar 27, 2017 10:53 am

Well done Dave.
Yes, I do my local Parkrun regularly (Alberts Farm).

I haven't been keeping this thread up to date with cardio happenings.


Friday: 30km cycle on my CX bike
Saturday: 7.2km run, including Parkrun.
Sunday: 21.2km trail race at Modderfontein.
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Re: Cardio Log - March 2017

Postby DAVEP » Mon Mar 27, 2017 11:01 am

Thug wrote:Well done Dave.
Yes, I do my local Parkrun regularly (Alberts Farm).

I haven't been keeping this thread up to date with cardio happenings.


Friday: 30km cycle on my CX bike
Saturday: 7.2km run, including Parkrun.
Sunday: 21.2km trail race at Modderfontein.

Wow that is really good Thug well done.
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Re: Cardio Log - March 2017

Postby BLES » Tue Mar 28, 2017 7:15 am

DAVEP wrote:Hi All with all of you dong these amazing times on running my son inspired my wife and I to try the Parkrun I dont know if any of you have heard of it. Bruce Fordyce started it and it is relatively easy 5 km course that is in most cities. We did the one at Giloolies Farm on Saturday and i ran and walked on a nice flat but grassy course and managed to do it in 49min. Which I though was not too bad.

Proud of you Dave :D :thumbup: :clap: :clap:
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Re: Cardio Log - March 2017

Postby Thug » Wed Mar 29, 2017 10:22 pm

Date: 29 March 2017
Time: 19:30
Distance: 7.86km
Type of cardio: Trail Run
Pace: 5.20 /km
Course: Johannesburg Poesboomkierie
Notes / comments:
Kinetic Trail Run
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Re: Cardio Log - March 2017

Postby BLES » Thu Mar 30, 2017 6:25 am

Thug wrote:Date: 29 March 2017
Time: 19:30
Distance: 7.86km
Type of cardio: Trail Run
Pace: 5.20 /km
Course: Johannesburg Poesboomkierie
Notes / comments:
Kinetic Trail Run


WTF did you run? :lol: :lol: :lol:

Lovely run Thug. I haven't run since the Bobbies race.... :shock: I'll hit the road on Saturday again.
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Re: Cardio Log - March 2017

Postby Thug » Thu Mar 30, 2017 7:20 am

BLES wrote:
Thug wrote:Date: 29 March 2017
Time: 19:30
Distance: 7.86km
Type of cardio: Trail Run
Pace: 5.20 /km
Course: Johannesburg Poesboomkierie
Notes / comments:
Kinetic Trail Run


WTF did you run? :lol: :lol: :lol:

Lovely run Thug. I haven't run since the Bobbies race.... :shock: I'll hit the road on Saturday again.


Thanks.
Johannesburg Country Club :lol:
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