Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m	load
Run	19	18:20:41	114.77	(9:35)	184.7	(5:58)		352.5
Cycling	4	8:23:00	121.17	(14.5/h)	195.0	(23.3/h)		150.9
Spinning	3	2:40:00						48.0
Orienteering	1	59:25	4.1	(14:29)	6.6	(9:00)		17.8
Total	27	30:23:06	240.04		386.3			569.3

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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.

Course 1 - Splits

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 :)