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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jul 31, 2013:

activity # timemileskm+mload
  Run19 18:20:41 114.77(9:35) 184.7(5:58)352.5
  Cycling4 8:23:00 121.17(14.5/h) 195.0(23.3/h)150.9
  Spinning3 2:40:0048.0
  Orienteering1 59:25 4.1(14:29) 6.6(9:00)17.8
  Total27 30:23:06 240.04 386.3569.3

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Wednesday Jul 31, 2013 #

5 AM

Run 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Inov8 road 233

Tuesday Jul 30, 2013 #

5 AM

Spinning 1:15:00 [3]

6 PM

Run tempo 34:21 [5] 8.0 km (4:18 / km)
shoes: Inov8 road 233

Ran hard.

Sunday Jul 28, 2013 #

Run 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Inov8 road 233

MTB-O in the morning. Ran a couple of km putting out controls. Did about 7km in the afternoon to get things moving.

Saturday Jul 27, 2013 #

Cycling 3:45:00 [3] 85.0 km (22.7 kph)

On my MTB in the cradle. Nice to get a longish ride in.

Friday Jul 26, 2013 #

5 AM

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

Thursday Jul 25, 2013 #

5 AM

Run 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Salomon CrossMax

Around Emmies and Marks Park with the dogs

Wednesday Jul 24, 2013 #

5 AM

Run 1:06:00 [3] 11.0 km (6:00 / km)
shoes: Inov8 road 233

Easy run to get moving again.

Thursday Jul 18, 2013 #

Note
(sick)

I have a cold...

Tuesday Jul 16, 2013 #

5 AM

Run 1:00:00 [3] 10.6 km (5:40 / km)
shoes: Inov8 road 233

6 AM

Spinning 30:00 [3]

10 x 1 min on, 1 min off

Sunday Jul 14, 2013 #

9 AM

Orienteering 59:25 [3] 6.6 km (9:00 / km)
shoes: Inov8 x-talon

Voortrekker Monument.
Enjoyed it! Struggled with 13 and lost 20-30 sec on some others. About 4:30 behind Brian.

Saturday Jul 13, 2013 #

6 AM

Run 1:20:00 [3] 11.0 km (7:16 / km)
shoes: Salomon CrossMax

Nice koppies run with a big crowd. 5 reps to the top and down hard. Legs were useless on the steep ups, but went ok on the downs. Quads are tired.

Friday Jul 12, 2013 #

5 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Asics 1170

5 PM

Run 41:00 [3] 6.6 km (6:13 / km)
shoes: Asics 1170

Same loop with the work posse

Thursday Jul 11, 2013 #

5 AM

Run 59:00 [3] 11.0 km (5:22 / km)
shoes: Inov8 road 233

Westcliff loop. Didn't find it as easy as some other runners, but it was a nice morning run

Wednesday Jul 10, 2013 #

5 AM

Run 1:10:00 [3] 11.0 km (6:22 / km)
shoes: Asics 1170

5 reps of Westcliff stairs. Steadier (slower) this week. Not sure about actual distance and time.
6 PM

Cycling 1:04:00 [3] 24.0 km (22.5 kph)

Night ride. 16 laps. Quickest effort so far this season. Got 1:30 under 4min/lap pace at the end of 15 laps (meaning I had 1:30 spare to start the 16th). Only lapped on the last lap :)

Tuesday Jul 9, 2013 #

5 AM

Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Inov8 road 233

Steady run with 7 x 2 min on
5 PM

Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Salomon CrossMax

Into the park with the dogs to burn some excess energy. The dogs had the energy. Not me.

Sunday Jul 7, 2013 #

7 AM

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

With Steph on the tandem. Joined by Jimmy and Kyra.

Saturday Jul 6, 2013 #

Run 1:20:00 [3] 11.0 km (7:16 / km)
shoes: Salomon CrossMax

Koppies run. Over east to warmup. 2 laps of west.

Friday Jul 5, 2013 #

5 AM

Run 59:20 [3] 11.0 km (5:24 / km)
shoes: Inov8 road 233

5 PM

Run 40:00 [3] 6.5 km (6:09 / km)
shoes: Inov8 road 233

Easy run with 4 people from work

Thursday Jul 4, 2013 #

6 AM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon CrossMax

Easy run around the park with the dogs.

Wednesday Jul 3, 2013 #

Cycling 1:04:00 [3] 21.0 km (19.7 kph)

Night ride. 16 laps. About a minute slower than last week.
5 AM

Run 1:04:00 [3] 10.0 km (6:24 / km)
shoes: Inov8 road 233

From the digs to Westcliff stairs with Rob and Stu.
4 repeats. 2:00 - 2:10 up. easy down.
Run home.

Tuesday Jul 2, 2013 #

Spinning 55:00 [3]

Bryanston gym with all the Charnas.
20 min warmup, 10 x 1 min on, 1 min off, 15 min steady

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