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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 28 days ending Feb 28, 2013:

activity # timemileskm+mload
  Run16 24:02:55 163.93(8:48) 263.82(5:28) 500432.9
  Swim2 1:18:09 2.05(38:07) 3.3(23:41)23.4
  Orienteering1 1:05:00 5.59(11:37) 9.0(7:13)19.5
  Trail Running1 45:00 5.28(8:31) 8.5(5:18)13.5
  Total20 27:11:04 176.85(9:13) 284.62(5:44) 500489.3

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Wednesday Feb 27, 2013 #

Note
(rest day)

Throat a bit sore and nose a bit snotty, so I slept in. Apparently the Pretoria marathon gives you a cold...

Tuesday Feb 26, 2013 #

5 AM

Run 1:12:00 [3] 12.0 km (6:00 / km)
ahr:123 shoes: Inov8 road 233

Warmup, and then 3 x Centre Rd and 5 x Bryan Rd.
Felt better after the session than before.

Sunday Feb 24, 2013 #

9 AM

Orienteering 1:05:00 [3] 9.0 km (7:13 / km)
shoes: Inov8 x-talon

Protea Ridge Brown.
Phew, it's been a while. Struggled with the scale early on. Messed up #5 quite badly. Ran pretty well considering yesterday. Head wasn't really in it, so didn't push too hard. Enjoyed it. About 10 min behind Nic.
5 PM

Run 36:00 [3] 6.0 km (6:00 / km)
shoes: Salomon CrossMax

Lap of Emmarentia with Zaskar. Stop-start.

Saturday Feb 23, 2013 #

6 AM

Run (Pretoria Marathon) 3:52:00 [3] 42.2 km (5:30 / km)
ahr:152 shoes: Asics 1170

Deloite Pretoria Marathon. Ran with Steph. Planning an easy run with some time on my feet. Legs were properly tired by the end. Felt harder than Hillcrest despite being 30 min slower!
Really good route - nice views and tough climbs.

Thursday Feb 21, 2013 #

5 AM

Run 50:00 [3] 9.0 km (5:33 / km)
shoes: Inov8 road 233

Wednesday Feb 20, 2013 #

5 AM

Run 1:32:00 [3] 17.0 km (5:25 / km)
shoes: Asics 1170

Tuesday Feb 19, 2013 #

5 AM

Run 1:32:00 [3] 16.2 km (5:41 / km)
ahr:131 shoes: Inov8 road 233

Friday Feb 15, 2013 #

5 AM

Run 1:23:00 [3] 15.0 km (5:32 / km)

10 AM

Note

LASIK corrective eye treatment.
No running for a few days...

Thursday Feb 14, 2013 #

6 PM

Trail Running 45:00 [3] 8.5 km (5:18 / km)
shoes: Salomon Wings 3

Wednesday Feb 13, 2013 #

6 PM

Run 30:00 [3] 5.51 km (5:27 / km)
shoes: Inov8 x-talon

Some treadmill time overlooking Lake Victoria in Uganda. Planned to do some hills on a steep hill in the hotel grounds, but my legs are quite tired. Had a good stretch afterwards. Home early tomorrow.

Sunday Feb 10, 2013 #

5 AM

Note

Hillcrest Marathon

Run race (Hillcrest Marathon) 3:17:55 [3] 42.2 km (4:41 / km) +500m 4:26 / km
ahr:157 max:168 shoes: Asics 1170

Second swim of the weekend :)
Double lap of an undulating course. Nothing too long or steep.
There was a big storm in the night and it stopped raining for us to register. It started bucketing down just as we started. There were a few ankle deep river crossings and generally lots of water on the road. I saw 4 things explode due to lightening induced voltage spikes - gate motors and garden lights. Possibly not the safest conditions and many runners pulled out.

I ran too fast on the first lap - 1:36:30. Had a decent second lap, but backed off when i started taking strain in the last 5km. 3h20 was in the bag, so didn't dig too deep. Splits to come soon. Feet went a bit numb, right hamstring got a bit stiff, but otherwise everything held up.

Ran on coke most of the way. Gel at about 24km. Cool weather helped I think.

Happy with a B seeding for Comrades.

Saturday Feb 9, 2013 #

11 AM

Swim 33:09 [3] 1.6 km (20:43 / km)

Midmar Mile
Started in wave 2 of the non-corporate team event. Got away cleanly and had a nice swim. Not fast, about 2 min slower than last year. Conditions were good. I suppose I'll take it for 1 training swim a week :)

Thursday Feb 7, 2013 #

6 AM

Run 30:00 [3] 5.3 km (5:40 / km)

Dropped off my car and ran into work.
6 PM

Run 30:00 [3] 5.71 km (5:15 / km)
shoes: Asics 1170

And back to my car...

Wednesday Feb 6, 2013 #

5 AM

Run 1:44:00 [3] 18.5 km (5:37 / km)
ahr:131 max:163 shoes: Asics 1170

Rob and Steph. Westcliff, Craighall, and back up the spruit.

Tuesday Feb 5, 2013 #

5 AM

Run 1:12:00 [3] 12.5 km (5:46 / km)
ahr:128 max:170 shoes: Inov8 road 233

Monday Feb 4, 2013 #

6 PM

Swim 45:00 [3] 1.7 km (26:28 / km)

Sunday Feb 3, 2013 #

5 PM

Run 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Salomon Wings 3

Loop of Emmarentia with Zaskar. Then a loop of Delta Park.

Saturday Feb 2, 2013 #

6 AM

Run 2:50:00 [3] 29.4 km (5:47 / km)
ahr:138 max:180 shoes: Asics 1170

Nice long run from the Digs. Good crowd.

Friday Feb 1, 2013 #

5 AM

Run 1:02:00 [3] 11.3 km (5:29 / km)
ahr:131 max:171 shoes: Inov8 road 233

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