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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2013:

activity # timemileskm+mload
  Cycling3 7:12:00 127.38(17.7/h) 205.0(28.5/h)129.6
  Run6 7:06:50 46.6(9:10) 75.0(5:41)128.1
  Trail Running1 6:02:00 31.07(11:39) 50.0(7:14) 1875343.9
  Spinning1 30:009.0
  Total11 20:50:50 205.05 330.0 1875610.5

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Wednesday Sep 18, 2013 #

5 AM

Run 1:30:00 [3] 16.5 km (5:27 / km)
shoes: Inov8 road 233

Sunday Sep 15, 2013 #

8 AM

Cycling race (Race for Victory) 3:22:00 [3] 110.0 km (32.7 kph)

After a seeding debacle, Rob and I got reseeded from H to C. I started way too hard trying to keep the 2 fast looking guys in the group and convince them to stay and work with everyone. They got away up the hill just after 10km and I sat at the back for a bit to recover. Enjoyed the tailwind and got my legs back.
The wind from after halfway was tough. We had a group of about 10 that grew as we picked up A and B straggler. I did a fair amount of work and started to fade. Would have liked to stop at 10km to go :)
Just as is was getting exciting with about 4km to go I moved right to try and chase the guys going off the front. As that happened Rob clipped a wheel and went down. Stopped to check he was in one piece and then battled the wind to the finish.
Winner of C did 3h06. Our bunch 3h19. Need some more long rides!

Saturday Sep 14, 2013 #

7 AM

Cycling 2:30:00 [3] 65.0 km (26.0 kph)

Friday Sep 13, 2013 #

5 AM

Run 1:02:00 [3] 11.0 km (5:38 / km)
shoes: Inov8 road 233

Sunday Sep 8, 2013 #

Spinning 30:00 [3]

Gentle warmup for some stretching and strength...

Saturday Sep 7, 2013 #

6 AM

Trail Running race (Montauxsources) 6:02:00 [5] 50.0 km (7:14 / km) +1875m 6:06 / km
shoes: Salomon Wings 3

Montauxsources Trail Run.
Started out steadily doing a lot of run/walking. Got into a nice rhythm as it flattened out just before the chain ladders. Had a really good section on top. In the loop above the Sentinel car park I passed about 10 people to start the road section in 11th. Pushed a bit too hard down to Witsieshoek, but went very nicely. I was starting to get sore for the last 10km down to the finish. Struggled to run properly and got passed by Mark Dowsdel and a Salomon runner. Got beaten by a b-batch runner for 14th overall.
Really enjoyed the run. The last 10km were unpleasant though. Should have been 20 min fast on that section.
Splits - a bit rough as I kept forgetting to split
Witsieshoek up: 1h18
Sentinel up: 55:00
Chain ladder: 51:45
Sentinal down: 58:52
Witsieshoek down: 44:36
End: 1h12

Thursday Sep 5, 2013 #

6 AM

Run 1:00:00 [3] 10.5 km (5:43 / km)
shoes: Inov8 road 233

Wednesday Sep 4, 2013 #

6 AM

Run 58:00 [3] 9.0 km (6:27 / km)
shoes: Inov8 road 233

3 dogs, Steph, Kyra and Rob for some loops of the park and the 'burbs
6 PM

Cycling 1:20:00 [3] 30.0 km (22.5 kph)

Delta Park night race. 16 laps and onto the 16th with 1min to spare. So not far off where I was a few weeks ago.
Rode there and back too. Nice and warm!

Tuesday Sep 3, 2013 #

6 PM

Run 40:50 [3] 8.0 km (5:06 / km)
shoes: Inov8 road 233

Sunday Sep 1, 2013 #

7 AM

Run 1:56:00 [3] 20.0 km (5:48 / km)
shoes: Inov8 road 233

No orienteering today. Early dog run and then brunch for Stu's birthday.

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