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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 28 days ending Feb 28, 2018:

activity # timemileskm+mload
  Run19 20:02:01 152.49(7:53) 245.41(4:54) 3731360.6
  Strength2 2:00:0036.0
  Total21 22:02:01 152.49 245.41 3731396.6

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Sunday Feb 25, 2018 #

3 PM

Run 2:13:35 [3] 25.25 km (5:17 / km) +329m 4:58 / km
shoes: New Balance Pace v1

Combining 2 Strava recommendations - beach and Olympic stadium. Really nice mixture.

Saturday Feb 24, 2018 #

5 PM

Run 49:09 [3] 8.98 km (5:28 / km) +42m 5:21 / km
shoes: New Balance Pace v1

One of the Strava City Route recommendations. Taking in the Sagrada Familia and some of the popular tourist roads. Very nice.

Friday Feb 23, 2018 #

Strength 1:00:00 [3]

Note

Flying to Barcelona for MWC.

Thursday Feb 22, 2018 #

7 PM

Run 46:04 [3] 9.91 km (4:39 / km) +235m 4:09 / km
shoes: New Balance 1080 v6

Hills and intervals

Tuesday Feb 20, 2018 #

6 PM

Run 1:34:40 [3] 19.46 km (4:52 / km) +342m 4:28 / km
shoes: Inov8 Road Claw

Street-O with Tim. I was trying to entice some road runner friends, but got dropped on Monday. Tim said he'd come for a run - he read questions/operated the highlighter and I did navigation. Started a bit quickly down into Parkhurst. Skipped 2 early, and another 1 at about 35 min. Should have realised we would get more, so had to make some awkward adjustments later on to try and fetch the skipped ones. Should have just stuck to the plan because I missed a few anyway. Pace slowed with uphills in the 2nd half. Tim had a sore tummy, so I did clues on the 2nd half, which added some fun. Ended up 10 points behind Nic/Mac, but with a lot more distance covered.

Thanks for the run Tim!

Monday Feb 19, 2018 #

7 PM

Run 32:05 [3] 8.19 km (3:55 / km) +150m 3:35 / km
shoes: New Balance Pace v1

Run warm up/down 7:22 [3] 1.38 km (5:21 / km) +28m 4:51 / km
shoes: New Balance Pace v1

Sunday Feb 18, 2018 #

6 PM

Run 52:18 [3] 10.6 km (4:56 / km) +186m 4:32 / km
shoes: New Balance 1080 v6

Saturday Feb 17, 2018 #

6 AM

Run 1:15:18 [3] 15.05 km (5:00 / km) +236m 4:38 / km
shoes: Inov8 Road Claw

Friday Feb 16, 2018 #

7 PM

Run 39:56 [3] 7.85 km (5:05 / km) +193m 4:32 / km
shoes: New Balance 1080 v6

Wednesday Feb 14, 2018 #

6 PM

Run 35:29 [3] 6.11 km (5:48 / km) +141m 5:12 / km
shoes: New Balance 880v6

Tuesday Feb 13, 2018 #

6 PM

Run 15:29 [3] 3.02 km (5:08 / km) +30m 4:53 / km
shoes: New Balance Pace v1

Dog run

Run 32:09 [3] 7.03 km (4:34 / km) +129m 4:11 / km
shoes: New Balance Pace v1

Human run

Monday Feb 12, 2018 #

5 AM

Run 52:07 [3] 9.03 km (5:46 / km) +163m 5:18 / km
shoes: New Balance 1080 v6

Sunday Feb 11, 2018 #

5 PM

Run 42:33 [3] 8.33 km (5:07 / km) +140m 4:43 / km
shoes: New Balance 880v6

Marshaling at Pnp marathon this morning, so no orienteering :(

Saturday Feb 10, 2018 #

6 AM

Run 3:12:10 [3] 41.8 km (4:36 / km) +343m 4:25 / km
shoes: New Balance Pace v1

Secunda Marathon. Aiming for under 3. About 1:28 to halfway. Spectacularly useless after 24km. Ran out of go. Once I'd blown, I limped home.
Patience I think...
Injected 2 units @ 17km to allow me to get some coke in. BG was good after that, and I drank quite a lot of coke. So that worked out well.

Thursday Feb 8, 2018 #

6 AM

Run 26:01 [3] 4.97 km (5:14 / km) +102m 4:45 / km
shoes: New Balance 880v6

Tuesday Feb 6, 2018 #

5 PM

Run warm up/down 5:21 [3] 1.08 km (4:59 / km) +8m 4:48 / km
shoes: New Balance Pace v1

Run 30:51 [3] 8.08 km (3:49 / km) +149m 3:30 / km
shoes: New Balance Pace v1

2nd kay was silly. Ran out of go at the end.

Monday Feb 5, 2018 #

5 AM

Run 55:05 [3] 9.94 km (5:32 / km) +210m 5:01 / km
shoes: New Balance 1080 v6

Sunday Feb 4, 2018 #

6 AM

Run 1:25:25 [3] 21.05 km (4:03 / km) +289m 3:48 / km
shoes: New Balance Pace v1

Bobbies 21km. Slightly short, but also slightly more hilly than I expected. Nice course and not too busy. A pleasant Joburg 21k experience. Time was decent. Legs hung on well. PB in theory, but pace was a little slower than (too long, but flat) Gerald Fox.

Friday Feb 2, 2018 #

6 AM

Strength 1:00:00 [3]

Some killer bike intervals in there.
5 PM

Run 56:00 [3] 10.04 km (5:35 / km) +150m 5:12 / km
shoes: New Balance Pace v1

3 x Hills: 1:11, 1:08, 1:08
2 x Kays: 3:02, 2:56

Thursday Feb 1, 2018 #

5 AM

Run 42:54 [3] 8.25 km (5:12 / km) +137m 4:48 / km
shoes: New Balance 880v6

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