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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Nov 30, 2013:

activity # timemileskm+mload
  Run16 18:29:56 129.37(8:35) 208.2(5:20) 500333.0
  Cycling3 9:00:43 166.34(18.5/h) 267.7(29.7/h)162.2
  MTB-O1 1:31:56 17.4(5:17) 28.0(3:17)27.6
  Orienteering1 22:20 2.36(9:28) 3.8(5:53)6.7
  Total20 29:24:55 315.47(5:36) 507.7(3:29) 500529.5

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Saturday Nov 30, 2013 #

Run 1:33:00 [3] 17.0 km (5:28 / km)
shoes: Salomon CrossMax

Metrogaine organized by Wits. Good job - nice map and good course. Lots of points so strategy was important. Steph and I were 2nd behind Tim. We tried to run fast, but couldn't match Tims 19km.

Friday Nov 29, 2013 #

5 AM

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

Wednesday Nov 27, 2013 #

5 AM

Run 59:00 [3] 10.5 km (5:37 / km)
shoes: Inov8 road 233

Legs are tight. Good stretch and roll afterwards

Sunday Nov 24, 2013 #

5 AM

Run race 2:29:41 [3] 32.0 km (4:41 / km) +500m 4:20 / km
shoes: Saucony Kinvara 3

RAC Tough One - goal of 2h30
Started steadily and didn't feel great early on. Nathan and Cliff caught me and it was great to have company. Through halfway in 1h14h20, which meant it was going to be tight with a tougher 2nd half.
Needed 10km in 46 min and then 4km in 19:15. Suffered a bit in the last few km, but snuck in with 40 seconds to spare.
Legs are feeling ok. Much better than last year, when I couldn't walk for a while.

Friday Nov 22, 2013 #

5 AM

Run 1:02:00 [3] 11.4 km (5:26 / km)
shoes: Inov8 road 233

Thursday Nov 21, 2013 #

5 AM

Run 55:00 [3] 10.0 km (5:30 / km)
shoes: Inov8 road 233

Tuesday Nov 19, 2013 #

5 PM

Run 38:00 [3] 7.0 km (5:26 / km)
shoes: Inov8 road 233

Sunday Nov 17, 2013 #

6 AM

Cycling race 2:30:43 [3] 94.7 km (37.7 kph)

Started in A batch! Happy with that. Should have had a bit more high intensity training, but I did what I could.
Did zero work, besides moving to the front part of the group before the hills so that I could slide backwards up the hills. That worked well, but I was having to move out of my comfort zone to keep up.
Legs started twinging leaving the N14. Eventually they couldn't put down the watts (good use of lingo?) to hold onto the front 50 guys. Did the last 10km on my own, just below the cramp intensity. Dropped about 5 min over that distance. Front of the group did 2h26. That would have been a nice time.
A bit more training would have been good, but pretty happy.

Saturday Nov 16, 2013 #

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

In retrospect, probably should have been saving myself for km's 84-88 of 94.7 :)

Friday Nov 15, 2013 #

5 AM

Run 1:05:00 [3] 12.5 km (5:12 / km)
shoes: Inov8 road 233

Wednesday Nov 13, 2013 #

5 AM

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

Tuesday Nov 12, 2013 #

6 PM

Run 32:00 [3] 6.0 km (5:20 / km)
shoes: Inov8 road 233

Sunday Nov 10, 2013 #

8 AM

MTB-O 1:31:56 [3] 28.0 km (3:17 / km)

New MTB-O map out at van Gaalens. Nice job by Brian.
Going very nicely until 18. Caught Wigs and chatted to him a bit, then got surprised by a junction. Kept right and stayed on the wrong side of the river. Took some time to cross over.
Then took my time in the reeds. Lost a minute or 2 hesistating.

Enjoyed it a lot. Cool new map and area.

Saturday Nov 9, 2013 #

Cycling 3:00:00 [3] 80.0 km (26.7 kph)

Thursday Nov 7, 2013 #

5 AM

Run 49:04 [3] 11.0 km (4:28 / km)
shoes: Inov8 road 233

Zaskar went out too hard and blew.

Wednesday Nov 6, 2013 #

6 PM

Run 35:11 [3] 7.0 km (5:02 / km)
shoes: Inov8 road 233

Had a little walk with some low blood sugar

Tuesday Nov 5, 2013 #

5 AM

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

Joined the Nedbank group

Sunday Nov 3, 2013 #

Run 2:23:00 [3] 25.5 km (5:36 / km)
shoes: Inov8 road 233

Wilds club run. Started at 5.30 to get to the orienteering

Orienteering 22:20 [3] 3.8 km (5:53 / km)
shoes: Inov8 x-talon

Short course final at the American International School. Nice of RACO to seed me. Went quite well. The technical stuff kept my mind off my tired legs. Got smashed on all but the last 2 controls. 2nd, 3 min off Mike.
At least my SC points average will be good :)

Saturday Nov 2, 2013 #

5 AM

Cycling 3:30:00 [3] 93.0 km (26.6 kph)

Friday Nov 1, 2013 #

5 AM

Run 1:04:00 [3] 11.3 km (5:40 / km)
shoes: Inov8 road 233

Gym to the Bryanston Spruit section.

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