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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Run16 15:30:47 109.82(8:29) 176.73(5:16) 2615279.2
  Strength3 3:00:0054.0
  Orienteering3 2:32:42 13.59(11:14) 21.88(6:59) 81745.8
  Total21 21:03:29 123.41 198.61 3432379.0

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Sunday Sep 30, 2018 #

6 AM

Run warm up/down 13:55 [3] 2.97 km (4:41 / km) +18m 4:33 / km
shoes: Brooks Launch

Run 1:29:10 [3] 21.15 km (4:13 / km) +142m 4:05 / km
shoes: Brooks Launch

Rainbow 21 in Kempton. Had to work hard for the sub 90. Was hoping it would be a little easier. The sub 3 goal at Kaapsehoop is looking like a stretch based on this!

Saturday Sep 29, 2018 #

7 AM

Run 1:14:24 [3] 13.3 km (5:36 / km) +178m 5:15 / km
shoes: New Balance 880v6

Friday Sep 28, 2018 #

Strength 1:00:00 [3]

Thursday Sep 27, 2018 #

7 PM

Run 32:43 [3] 5.36 km (6:06 / km) +132m 5:26 / km
shoes: Inov-8 Road 233

Sunday Sep 23, 2018 #

11 AM

Orienteering (SA Champs Long) 1:25:31 [3] 10.61 km (8:04 / km) +575m 6:21 / km
shoes: Inov8 Trail Talon 270 Pink

Iron Crown. This was great. A few mistakes, but enough to be ahead of Eugene. Sad that the real talent wasn't here. Misty conditions were really fun and testing.

Saturday Sep 22, 2018 #

1 PM

Orienteering 22:12 [3] 2.98 km (7:27 / km) +123m 6:11 / km
shoes: Inov8 Trail Talon 270 Pink

Thursday Sep 20, 2018 #

6 AM

Run 23:10 [3] 4.68 km (4:57 / km) +81m 4:34 / km
shoes: Inov-8 Road 233

4 x 75/45s.

Wednesday Sep 19, 2018 #

6 PM

Run 29:53 [3] 4.99 km (5:59 / km) +105m 5:25 / km
shoes: New Balance 880v6

Tuesday Sep 18, 2018 #

6 AM

Run 32:52 [3] 6.43 km (5:07 / km) +88m 4:47 / km
shoes: Inov8 Road Claw

3 x 1km: 4:06 (up), 4:16 (down, Attila dragging his feet), 3:53 (up, gave Attila to Steph)

Sunday Sep 16, 2018 #

9 AM

Run warm up/down 11:05 [3] 2.11 km (5:15 / km) +10m 5:08 / km
shoes: Inov8 Trail Talon 270 Pink

Orienteering 44:59 [3] 8.29 km (5:26 / km) +119m 5:04 / km
shoes: Inov8 Trail Talon 270 Pink

Nice new area at Modderfontein. The marking of the fence at #4 threw me off quite badly. Small mistake at the impossibly hidden #8. And a useless bearing to #9. Jeremy beat me by 2 sec, which was less damage than I was expecting given the mistakes.

Saturday Sep 15, 2018 #

7 AM

Run 55:49 [3] 9.7 km (5:45 / km) +209m 5:12 / km
shoes: New Balance 880v6

Friday Sep 14, 2018 #

Strength 1:00:00 [3]

Thursday Sep 13, 2018 #

Run 1:00:00 [3] 11.3 km (5:19 / km)
shoes: Brooks Launch

8 x 400m hills. Struggling with these morning quality sessions.

Wednesday Sep 12, 2018 #

6 AM

Run 49:35 [3] 10.65 km (4:39 / km) +176m 4:18 / km
shoes: Inov8 Road Claw

8km tempo in 34:02. ~4:15

Sunday Sep 9, 2018 #

9 AM

Run 1:48:35 [3] 19.49 km (5:34 / km) +333m 5:08 / km
shoes: Brooks Launch

Saturday Sep 8, 2018 #

2 PM

Run 12:32 [3] 2.0 km (6:16 / km)
shoes: Brooks Launch

Beermile 2018. Dismal. Not a strength. Evacuated my stomach on the 3rd lap, and felt much better.

Friday Sep 7, 2018 #

Strength 1:00:00 [3]

Thursday Sep 6, 2018 #

4 AM

Run 1:20:47 [3] 14.46 km (5:35 / km) +320m 5:02 / km
shoes: Inov-8 Road 233

Wednesday Sep 5, 2018 #

5 AM

Run 55:33 [3] 10.17 km (5:28 / km) +110m 5:11 / km
shoes: Inov8 Road Claw

5 crassula 1kms: 4:08 up, 3:38 down , 3:58 u, 3:30 d, 3:50 u

Tuesday Sep 4, 2018 #

7 PM

Run 45:21 [3] 8.01 km (5:40 / km) +165m 5:08 / km
shoes: New Balance 880v6

Saturday Sep 1, 2018 #

5 AM

Run 2:35:23 [3] 29.96 km (5:11 / km) +548m 4:45 / km
shoes: Brooks Launch

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