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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Apr 30, 2013:

activity # timemileskm+mload
  Run23 39:34:21 258.29(9:12) 415.67(5:43)712.3
  Total23 39:34:21 258.29(9:12) 415.67(5:43)712.3

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Tuesday Apr 30, 2013 #

6 AM

Run 10:00 [3] 2.0 km (5:00 / km)
shoes: Salomon CrossMax

The hounds took me for a run around the dam. They needed some exercise...
5 PM

Run 46:00 [3] 8.0 km (5:45 / km)
shoes: Inov8 road 233

Sunday Apr 28, 2013 #

5 AM

Run (RAC Long Run) 6:00:00 [3] 58.0 km (6:12 / km)
ahr:141 max:168 shoes: Saucony Kinvara 3

Good long run. Quite uncomfortable by the end.
Blood sugar was sky high afterwards. Taking in way too much for the intensity. Good lesson. Will be able to test on Comrades.
5 weeks to go. Longest run from here will be club run.

Friday Apr 26, 2013 #

5 AM

Run 1:02:00 [3] 11.0 km (5:38 / km)
shoes: Asics 1170

Thursday Apr 25, 2013 #

7 PM

Run 1:28:00 [3] 16.5 km (5:20 / km)
shoes: Inov8 road 233

1 hour steady. 5 long hill repeats.

Wednesday Apr 24, 2013 #

Run 1:48:00 [3] 18.0 km (6:00 / km)
shoes: Asics 1170

Felt pretty useless today

Tuesday Apr 23, 2013 #

5 PM

Run tempo 35:17 [3] 8.0 km (4:25 / km)
shoes: Asics 1170

TT with Rob and Alex R. Felt good on the 2nd lap.

Run warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics 1170

Sunday Apr 21, 2013 #

6 AM

Run 4:10:00 [3] 42.9 km (5:50 / km)
shoes: Saucony Kinvara 3

Pirates Long Comrades run. With Steph, Rob and Cliff.

Saturday Apr 20, 2013 #

7 AM

Run 1:55:00 [3] 20.0 km (5:45 / km)
shoes: Inov8 road 233

Still raining!

Friday Apr 19, 2013 #

5 PM

Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Inov8 road 233

Raining a lot.

Thursday Apr 18, 2013 #

5 AM

Run 1:40:00 [3] 17.4 km (5:45 / km)
shoes: Asics 1170

Wednesday Apr 17, 2013 #

5 AM

Run 2:00:00 [3] 19.9 km (6:02 / km)
shoes: Inov8 road 233

Good crowd this morning. Felt quite good.
Feeling the travelling a bit and having to work longish hours, so not ideal for training at the moment.

Monday Apr 15, 2013 #

5 PM

Run 27:30 [3] 5.0 km (5:30 / km)
shoes: Salomon CrossMax

Easy 5km. Quite tired from travelling, but it seemed better than sitting in traffic.

Sunday Apr 14, 2013 #

8 AM

Run 50:00 [3] 9.52 km (5:15 / km)
shoes: Salomon CrossMax

Another run in Shenzen. Found a biggish park. No hills in sight.

Saturday Apr 13, 2013 #

8 AM

Run 55:00 [3] 10.0 km (5:30 / km)
shoes: Salomon CrossMax

Run along the main road in Shenzhen, China. Not too sure about the lay of the land, so just went out for 30 min and came straight back. Ran along a bike path next to a 6 lane main road. Lots of trees and flowers. Zero litter, but the air could be cleaner.

Wednesday Apr 10, 2013 #

5 AM

Run 1:57:00 [3] 20.0 km (5:51 / km)
shoes: Inov8 road 233

Tuesday Apr 9, 2013 #

5 AM

Run 1:28:00 [3] 15.0 km (5:52 / km)
shoes: Inov8 road 233

Bryanston loop. Ran the hills hard

Sunday Apr 7, 2013 #

6 AM

Run 2:33:00 [3] 26.65 km (5:44 / km)
shoes: Asics 1170

Northcliff Club Run

Saturday Apr 6, 2013 #

6 AM

Run 2:39:00 [3] 30.0 km (5:18 / km)
shoes: Saucony Kinvara 3

Wild West Comrades run. We did the 30km option

Thursday Apr 4, 2013 #

5 AM

Run 1:28:00 [3] 15.8 km (5:34 / km)
shoes: Asics 1170

4.8km with Rob and the hounds. Another 11km with Steph.

Wednesday Apr 3, 2013 #

5 AM

Run 1:16:30 [3] 14.0 km (5:28 / km)
shoes: Inov8 road 233

3km chasing the dogs, and then another 11km in the rain.

Tuesday Apr 2, 2013 #

5 PM

Run tempo 36:04 [3] 8.0 km (4:31 / km)
shoes: Asics 1170

Moderate TT. Would have liked to have gone faster for the effort

Monday Apr 1, 2013 #

7 AM

Run 2:30:00 [3] 25.0 km (6:00 / km)
shoes: Inov8 road 233

First 13km with the hounds. Left bicep took some strain :)

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