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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Apr 30, 2018:

activity # timemileskm+mload
  Run16 17:53:53 128.12(8:23) 206.19(5:12) 3937322.2
  Orienteering6 4:10:50 23.37(10:44) 37.6(6:40) 104875.3
  Strength3 3:00:0054.0
  Spinning1 45:0013.5
  Total26 25:49:43 151.48 243.79 4985464.9

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Sunday Apr 29, 2018 #

9 AM

Orienteering 16:55 [3] 3.38 km (5:00 / km) +61m 4:35 / km
shoes: Inov8 Trail Talon 270 Pink

Nelspruit Botanical Gardens. Fantastic map and course.
6 PM

Run 29:05 [3] 5.68 km (5:07 / km) +97m 4:43 / km
shoes: Brooks Launch

No ITB pain the whole weekend. Wanted to get a few more km in. Sore leg after 3km. Damn road running :)

Saturday Apr 28, 2018 #

10 AM

Orienteering 1:04:34 [3] 8.62 km (7:29 / km) +227m 6:37 / km
shoes: Inov8 Trail Talon 270 Pink

Battery Creek. Better today. Some tough legs into the forest but managed them quite well. Slow compared to Brad, but no big mistakes.

Friday Apr 27, 2018 #

12 PM

Orienteering 1:36:18 [3] 10.28 km (9:22 / km) +526m 7:28 / km

Nooitgedacht West. Lots of mistakes, and slow. Great challenge and still really enjoyed it. Just orienteered like an idiot.

Wednesday Apr 25, 2018 #

5 AM

Run 1:15:54 [3] 13.56 km (5:36 / km) +336m 4:59 / km
shoes: Brooks Launch

ITB was making great progress - 4 days of no pain. Today wasn't so good. Almost stopped after 2km, but was meeting Cliff and Andrew, and by the time I got there, it was ok.

Tuesday Apr 24, 2018 #

7 PM

Run 24:11 [3] 5.01 km (4:49 / km) +122m 4:18 / km
shoes: Brooks Launch

Monday Apr 23, 2018 #

6 AM

Run 29:48 [3] 5.59 km (5:20 / km) +78m 4:59 / km
shoes: Brooks Launch

Dog run

Sunday Apr 22, 2018 #

8 AM

Run 27:44 [3] 5.01 km (5:32 / km) +102m 5:01 / km
shoes: Brooks Launch

ITB felt quite good, but it was only 5km. Hopefully I can add a zero to that next Tuesday :)
5 PM

Run 39:11 [3] 7.47 km (5:15 / km) +128m 4:50 / km
shoes: Brooks Launch

HFW

Saturday Apr 21, 2018 #

7 AM

Run 55:00 [3] 10.0 km (5:30 / km) +168m 5:04 / km
shoes: Brooks Launch

7 PM

Orienteering 24:21 [3] 5.3 km (4:36 / km) +70m 4:19 / km
shoes: Inov8 Trail Talon 270 Pink

Rand Park O'.
Technically easier than last week, so had to keep it smooth and fast. No Braddles or Nic this week.

Friday Apr 20, 2018 #

Strength 1:00:00 [3]

Thursday Apr 19, 2018 #

4 AM

Run 1:28:36 [3] 17.07 km (5:12 / km) +280m 4:48 / km
shoes: Brooks Launch

With Dylan. Bailed on the longer route with a sore ITB. Need to keep it short for a while...

Wednesday Apr 18, 2018 #

6 PM

Run 52:45 [3] 10.38 km (5:05 / km) +150m 4:44 / km
shoes: Brooks Launch

Post ITB release. Felt ok

Tuesday Apr 17, 2018 #

6 PM

Spinning 45:00 [3]

Sunday Apr 15, 2018 #

5 AM

Run 1:49:11 [3] 22.06 km (4:57 / km) +386m 4:33 / km
shoes: Brooks Launch

Allan Ferguson 21km. ITB is unhappy. Entered the marathon, but did the sensible thing.

Saturday Apr 14, 2018 #

5 AM

Run 1:33:33 [3] 17.31 km (5:24 / km) +390m 4:51 / km
shoes: New Balance 1080 v6

8 PM

Orienteering 26:05 [3] 5.23 km (4:59 / km) +74m 4:40 / km
shoes: Inov8 Trail Talon 270 Pink

Jackal Creek. Good planning - had me losing a lot of time over the first half! Enjoyed the challenge.

Friday Apr 13, 2018 #

Strength 1:00:00 [3]

Thursday Apr 12, 2018 #

6 PM

Run 24:19 [3] 5.04 km (4:49 / km) +89m 4:26 / km
shoes: Inov8 Road Claw

Wednesday Apr 11, 2018 #

5 AM

Run 1:49:33 [3] 21.33 km (5:08 / km) +454m 4:39 / km
shoes: New Balance 1080 v6

Tuesday Apr 10, 2018 #

5 AM

Run 1:28:02 [3] 16.31 km (5:24 / km) +448m 4:45 / km
shoes: Inov8 Road Claw

8 x Riverclub Hills with Andrew and Mark. ~1:30 each.

Sunday Apr 8, 2018 #

6 AM

Run 1:44:00 [3] 20.0 km (5:12 / km) +342m 4:47 / km
shoes: New Balance 1080 v6

Saturday Apr 7, 2018 #

5 AM

Run 2:03:01 [3] 24.35 km (5:03 / km) +369m 4:42 / km
shoes: New Balance 1080 v6

7 PM

Orienteering 22:37 [3] 4.8 km (4:43 / km) +89m 4:19 / km
shoes: Inov8 Trail Talon 270 Pink

Friday Apr 6, 2018 #

Strength 1:00:00 [3]

Felt good after lots of rest.

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