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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 :)

Men - Splits

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.

Brown - Splits

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.

Brown - Splits

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.

MEN - Splits

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.

Men - Splits

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


Men - Splits

Friday Apr 6, 2018 #

Strength 1:00:00 [3]

Felt good after lots of rest.

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