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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Aug 31, 2013:

activity # timemileskm+mload
  Run11 12:48:11 94.95(8:05) 152.8(5:02)346.7
  Spinning5 5:55:00106.5
  Cycling2 5:25:00 18.64 30.097.5
  Trail Running3 4:12:07 18.95(13:18) 30.5(8:16) 190075.6
  General fitness1 30:009.0
  Total20 28:50:18 132.54 213.3 1900635.3

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Saturday Aug 31, 2013 #

Cycling 1:45:00 [3] 30.0 km (17.1 kph)

Cycle around the suburbs

Trail Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Salomon CrossMax

Putting out controls at Groenkloof.

Sunday Aug 25, 2013 #

Trail Running 25:07 [3] 2.5 km (10:03 / km) +400m 5:35 / km
shoes: Inov8 x-talon

Pyramid challenge.
Started 1 min ahead of Jock and 2 ahead of Ryno and 4 (?) ahead of Matt Kryzman. Held them off nicely on the up. Got smashed while being a girl on the down. Got caught by Matt and Ryno on the flat bit and then tried to hang on.
In the end I beat Jock, and was about 2:30 down on Ryno and 4:00 down on Matt.
Legs were very sore after. And they're seriously stiff now.
Montauxsources in 2 weeks!

Saturday Aug 24, 2013 #

6 AM

Trail Running race (4Peaks) 3:17:00 [3] 24.0 km (8:13 / km) +1500m 6:15 / km
shoes: Inov8 x-talon

Really enjoyed it!
Started quite quickly and latched onto a guy who took a good line around the second pyramid and then cut the right fence corner. He took a great line into the left fence corner and suddenly we were close to Ryno and ahead of Jock Green. I used Rob's sneak to get even with Ryno and tried to hold on. Passed 2 guys who were having a sit down at CP2. Some decent lines around the back of Versierskerf and into CP3 had me in 6th! Was feeling pretty awful at that stage, so stopped to test my blood sugar. Turned out to be 19 - eish! Took 2 units of insulin. I got caught by Jock, Jogie, and 3 others. I got dropped by all of them as I had some bad quad cramps (blood sugar?). A good line through the dongas and some 4:30k's got me back into 10th, which I was happy with.
GPS route coming soon.

Friday Aug 23, 2013 #

5 AM

Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Inov8 road 233

Thursday Aug 22, 2013 #

6 PM

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 road 233

Tuesday Aug 20, 2013 #

5 AM

Spinning 1:30:00 [3]

Sunday Aug 18, 2013 #

8 AM

Run race (Kudus 21) 1:29:09 [3] 21.1 km (4:14 / km)
shoes: Saucony Kinvara 3

Not too sure how too approach this one. I know it's a tougher course and 4peaks is next weekend. First few km went well and I decided to keep it going as long as possible.
10km in 42:00
15km in 62:09
Happy to go under 90 again :) Calves suffered and I took some strain in the last 5km.
Although the staff at waterpoint #2 nearly ruined my race on the first lap, they managed to give me a sachet on the second lap. Frank should consider making Crichton attend compulsory water point training.

Friday Aug 16, 2013 #

Run 1:14:00 [3] 12.5 km (5:55 / km)
shoes: Inov8 road 233

Legs are tired...

Thursday Aug 15, 2013 #

4 AM

Spinning 1:15:00 [3]

Wednesday Aug 14, 2013 #

5 AM

Run 1:24:00 [3] 16.0 km (5:15 / km)
shoes: Inov8 road 233

Ran some sections fast with Olivier. Legs felt good at the start. Not great at the end. Tired from Sunday.

Tuesday Aug 13, 2013 #

5 AM

Spinning 1:30:00 [3]

Sunday Aug 11, 2013 #

8 AM

Run race 1:29:23 [5] 21.1 km (4:14 / km)
shoes: Saucony Kinvara 3

Old Ed's 21k. Tougher course than last week, so happy to sneak under 90 min

Saturday Aug 10, 2013 #

7 AM

Cycling 3:40:00 [3]

Friday Aug 9, 2013 #

Run 1:40:00 [3] 17.0 km (5:53 / km)
shoes: Salomon CrossMax

Around delta park. And then over the koppies with Sarah's birthday crew

Thursday Aug 8, 2013 #

5 AM

Spinning 30:00 [3]

Spinning class was full, so 30 min on a bike outside

General fitness 30:00 [3]

Boredom set in, so we hit a 24 class. Worked up a good sweat...

Wednesday Aug 7, 2013 #

5 AM

Run 50:00 [3] 9.0 km (5:33 / km)
shoes: Inov8 road 233

With Steph and the hounds

Tuesday Aug 6, 2013 #

Run 40:34 [3] 8.0 km (5:04 / km)
shoes: Inov8 road 233

Ran with Steph. Achilles were tight.

Monday Aug 5, 2013 #

5 AM

Spinning 1:10:00 [3]

Saturday Aug 3, 2013 #

8 AM

Run race 1:29:27 [5] 21.1 km (4:14 / km)
shoes: Saucony Kinvara 3

Skukuza half marathon.
10km in 42:40. Managed to hold on for under 90.

Thursday Aug 1, 2013 #

5 AM

Run 56:38 [3] 11.0 km (5:09 / km)
shoes: Asics 1170

With Rob, Stu and the hounds. I had the benefit of Jolly's pulling

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