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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 28 days ending Feb 28, 2014:

activity # timemileskm+mload
  Run23 34:40:37 233.08(8:56) 375.1(5:33)624.2
  Orienteering3 2:10:01 15.53(8:22) 25.0(5:12)39.0
  Trail Running1 2:00:00 7.46(16:06) 12.0(10:00)36.0
  Total27 38:50:38 256.07(9:06) 412.1(5:39)699.2

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Friday Feb 28, 2014 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics 1170

Thursday Feb 27, 2014 #

5 AM

Run 1:06:00 [3] 12.0 km (5:30 / km)
shoes: Inov8 road 233

Wednesday Feb 26, 2014 #

5 AM

Run 1:40:00 [3] 17.6 km (5:41 / km)
shoes: Asics 1170

Lots of hills around Bryanston

Tuesday Feb 25, 2014 #

5 AM

Run 1:13:00 [3] 13.6 km (5:22 / km)
shoes: Asics 1170

Sunday Feb 23, 2014 #

6 AM

Run 2:20:00 [3] 24.0 km (5:50 / km)
shoes: Inov8 road 233

The Wilds Club Run.
10 AM

Orienteering 17:01 [3] 3.0 km (5:40 / km)
shoes: Inov8 x-talon

Wits Education Campus. Map exchange with lots of 50/50 route choices made it fun. 4th, about forever (2:30) behind Mike. Good event Wits!

Men - Splits

Saturday Feb 22, 2014 #

6 AM

Run 3:00:00 [3] 32.5 km (5:32 / km)
shoes: Asics 1170

Long run from the gym. Good crowd.

Friday Feb 21, 2014 #

5 AM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Asics 1170

Thursday Feb 20, 2014 #

5 AM

Run 1:01:00 [3] 10.5 km (5:49 / km)
shoes: Asics 1170

Feeling flat.

Wednesday Feb 19, 2014 #

5 AM

Run 1:20:00 [3] 13.8 km (5:48 / km)
shoes: Asics 1170

With Steph and the hounds. Loop of the park and Westcliff route.

Tuesday Feb 18, 2014 #

6 PM

Run 33:46 [3] 8.0 km (4:13 / km)
shoes: Asics 1170

Planned to run slower at the start and faster at the end, but that didn't really happen.
16:51 to halfway, so slowed slightly.
I think the improvement from last week can be attributed to standing closer to the front at the start.

Run warm up/down 24:00 [3] 4.0 km (6:00 / km)
shoes: Asics 1170

Sunday Feb 16, 2014 #

9 AM

Run 2:18:00 [3] 22.5 km (6:08 / km)
shoes: Asics 1170

From Hout Bay, up Constantia Nek and onto tracks towards the top of Kirstenbosch. Turned around at Skeleton Gorge. Good run :)

Saturday Feb 15, 2014 #

10 AM

Run 2:20:00 [3] 24.5 km (5:43 / km)
shoes: Asics 1170

Not the smartest time to go running... Sunny and hot! From Hout Bay, loop of the harbour, then up to the top of Chapmans Peak Drive. Nice views. Poked by the end

Friday Feb 14, 2014 #

6 PM

Trail Running 2:00:00 [3] 12.0 km (10:00 / km)
shoes: Salomon Wings 3

Joined Martin for an evening run in Cape Town. Turned out to be a recce of the first two peaks of bat run. So we joined them up Devils Peak and let them go up Platteklip gorge without us. Great view from the top of Devils Peak.

Thursday Feb 13, 2014 #

Run 1:15:00 [3] 13.4 km (5:36 / km)
shoes: Asics 1170

Run with the dogs and Steph. The dogs did 13km without any problems.

Wednesday Feb 12, 2014 #

6 AM

Run 1:06:00 [3] 12.5 km (5:17 / km)
shoes: Inov8 road 233

6 PM

Orienteering 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Salomon CrossMax

Summer Series #4. Had a decent run and got them all in 47 odd minutes. About 4 min behind Mike.
Time includes some control collecting.

Tuesday Feb 11, 2014 #

6 PM

Run 33:51 [3] 8.0 km (4:14 / km)
shoes: Inov8 road 233

Good time for me on this route. Probably harder than it should have been.

Run warm up/down 24:00 [3] 4.0 km (6:00 / km)
shoes: Inov8 road 233

Sunday Feb 9, 2014 #

6 AM

Run 3:48:00 [3] 42.2 km (5:24 / km)
shoes: Saucony Kinvara 3

Pnp marathon. "Easy" run, but being on your feet for that long isn't that easy. Legs were tired by the end, but still running well. Ran with Steph and the time passed quite quickly.

Saturday Feb 8, 2014 #

7 AM

Run 44:00 [3] 8.0 km (5:30 / km)
shoes: Asics 1170

Friday Feb 7, 2014 #

5 AM

Run 1:03:00 [3] 11.0 km (5:44 / km)
shoes: Inov8 road 233

Thursday Feb 6, 2014 #

5 AM

Run 1:04:00 [3] 11.5 km (5:34 / km)
shoes: Asics 1170

Wednesday Feb 5, 2014 #

5 AM

Run 1:06:00 [3] 12.0 km (5:30 / km)
shoes: Inov8 road 233

6 PM

Orienteering 48:00 [3] 10.0 km (4:48 / km)
shoes: Salomon CrossMax

Delta Park Summer Series #3. Fun format for a score event, with bonus controls on maps at the controls. Added a bit of luck, but it was fun. Managed to get them all, but quite a lot slower than Mike.
It was going quite well until I face-planted into a bramble bush. I look like I've been attacked by a digs chicken - scratches on my face, neck, arms and legs. Left early to avoid scaring the crowds and causing a scene :)

Tuesday Feb 4, 2014 #

5 AM

Run 1:25:00 [3] 15.0 km (5:40 / km)
shoes: Inov8 road 233

Monday Feb 3, 2014 #

6 PM

Run 36:00 [3] 7.0 km (5:09 / km)
shoes: Salomon CrossMax

Sunday Feb 2, 2014 #

Note

Planned the courses at Jeppe Boys O' today. Planned an afternoon run, but didn't get out after a nap...

Saturday Feb 1, 2014 #

6 AM

Run 2:20:00 [3] 25.5 km (5:29 / km)
shoes: Inov8 road 233

15km with the Dunkeld group, and then down to Delta Park for some of Park Run. Very tired by the end.

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