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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Jun 30, 2013:

activity # timemileskm+mload
  Run9 16:55:23 102.56(9:54) 165.06(6:09) 1627304.6
  Cycling6 5:50:25 63.07 101.5105.1
  Orienteering2 2:28:00 9.32(15:53) 15.0(9:52)44.4
  MTB-O1 1:32:22 15.53(5:57) 25.0(3:42)27.7
  Adventure Racing1 1:30:00 15.53(5:48) 25.0(3:36)27.0
  Total17 28:16:10 206.02 331.56 1627508.9

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Sunday Jun 30, 2013 #

5 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Inov8 road 233

Steph's birthday run

Saturday Jun 29, 2013 #

Cycling 2:27 [3] 0.5 km (12.2 kph)

TDD. Not my finest lap, but lots of fun. Not that sure of the time...
http://www.youtube.com/watch?v=rzzb-sjQpfI
5 AM

Run 40:00 [3] 7.0 km (5:43 / km)
shoes: Salomon CrossMax

Up to the top of Koppies West with Steph, Rob & Michelle

Friday Jun 28, 2013 #

5 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Inov8 road 233

Thursday Jun 27, 2013 #

6 AM

Run 57:00 [3] 11.0 km (5:11 / km)
shoes: Asics 1170

Crack of (pre-)dawn run with Rob and the dogs. Need to get Zaskar stronger so she can pull me up the hill too

Wednesday Jun 26, 2013 #

5 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Inov8 road 233

Easy with Bridget and Steph

Cycling 1:25:00 [3] 30.0 km (21.2 kph)

Night ride again. Felt much more comfortable on my bike. Was managing under 4:00 a lap, so got onto lap 17 with about 45 sec to spare.

Tuesday Jun 25, 2013 #

Note

I seem to be suffering from acute laziness... Another rest day!

Sunday Jun 23, 2013 #

Adventure Racing 1:30:00 [3] 25.0 km (3:36 / km)

Kinetic Sprint at Marks Park. Home turf. Raced with Rob. Had a good race. Very intense the whole way. Made 2 small mistakes with the map. Managed to sneak ahead of Mac and Nathan for 1st. Enjoyed it a lot.

Saturday Jun 22, 2013 #

7 AM

Cycling 2:00:00 [3] 50.0 km (25.0 kph)

From Broadacres on the tandem with Rob, Ali, Cath & Pieere. We got moving successfully and then didn't stop. I got a very sore backside and I'm not sure if I've gone soft or my saddle is bad. Anyway, it was fun

Friday Jun 21, 2013 #

5 AM

Run 1:06:00 [3] 11.0 km (6:00 / km)
shoes: Inov8 road 233

Wednesday Jun 19, 2013 #

6 AM

Run 45:00 [3] 8.1 km (5:33 / km)
shoes: Inov8 road 233

Chilly run with Steph, Rob, Stu and the dogs.
6 PM

Cycling 1:02:58 [3]

A return to delta park for the night race. Fun as usual. Legs felt like they have forgotten how to ride uphill.
Rob passed me on lap 2, so he's getting the tow rope this weekend. Luckily he didn't lap me, so I wasn't kicked off the team...
16 laps I think...

Monday Jun 17, 2013 #

MTB-O 1:32:22 [3] 25.0 km (3:42 / km)

Awesome new map. Thanks for the late night Nic!
Hit some good flow early on and managed to be very smooth through most of the junctions. Only stopped to read the map 3 or 4 times in total, mostly when I was caught off guard by up contours instead of down contours.
Body survived the short sharp burns up the hills. Held out for 1h30 and finished quite strongly.
Somehow snuck in just ahead of Brian, by seconds. Surprised :)
2 of my favourite things: mtb + orienteering = awesome.

Sunday Jun 16, 2013 #

10 AM

Orienteering race 1:46:00 [3] 10.0 km (10:36 / km)
shoes: Inov8 x-talon

GOC long distance.
Started running quite conservatively, and got most of the controls without too much trouble. Still feeling rusty and doing things quite slowly. Hit the wall after crossing the tar road. Only jogged the downhills from there and walked everything else. Bleh...
Ran past Sarah on the early long leg. She ran past me on the 2nd last leg :)

Saturday Jun 15, 2013 #

2 PM

Orienteering race (GOC Middle) 42:00 [3] 5.0 km (8:24 / km)
shoes: Inov8 x-talon

Middle at Stanford Lake North. Didn't go too badly, but ran out of steam after about 30 min. Didn't push much after that. No errors, but some decisions not so good, and some slow navigating.

Run 44:00 [3] 8.0 km (5:30 / km)
shoes: Inov8 x-talon

From Stanford Lake back to Haenertsberg with Steph. Not the smartest move in retrospect, but it was a nice jog.

Monday Jun 10, 2013 #

Cycling 20:00 [3] 6.0 km (18.0 kph)

Our first tandem ride, to a coffee shop in Melville. Hardly training, but good to get a feel for it. It's going to be a while until we're confident enough to feel like this is training...

Saturday Jun 8, 2013 #

Cycling 1:00:00 [3] 15.0 km (15.0 kph)

Ride down the Spruit to Steph's house. Nice crowd. Really nice to be on my bike :)

Sunday Jun 2, 2013 #

5 AM

Note

Comrades

Run race 9:28:23 [3] 86.96 km (6:32 / km) +1627m 5:59 / km
ahr:147 max:170 shoes: Saucony Kinvara 3

In short, it was harder than I expected...
Got to halfway in 4h09, which is about 5:40/km. That was exactly according to plan. In hindsight that was ambitious and I wasn't up for it. I was 1h20 slower on the second half...
More of a write up and some splits to come soon I hope.

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