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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jan 31, 2014:

activity # timemileskm+mload
  Run20 26:36:43 184.77(8:38) 297.36(5:22) 104613.6
  Orienteering4 4:17:22 22.99(11:12) 37.0(6:57)77.2
  Total24 30:54:05 207.76(8:55) 334.36(5:33) 104690.8

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Thursday Jan 30, 2014 #

5 AM

Run 1:05:00 [3] 11.5 km (5:39 / km)
shoes: Inov8 road 233

Run with Steph, Rob and the dogs. A short loop of the dam with Steph afterwards

Wednesday Jan 29, 2014 #

6 PM

Orienteering 59:30 [3] 12.0 km (4:58 / km)
shoes: Salomon CrossMax

AR Club Summer Series #2.
Southern map first. Set off behind Brad and Stijn, but our route choices deviated after the first loop. Cleared the first map and happened to see 2 of the next maps controls. Ticked them off, which was a gray area in the rules. Started the northern map in the same direction. Just managed to clear that map with about 30 seconds to spare. Wouldn't have made it without picking up the 2 controls on the first round, so probably very similar to Mike who didn't pick up the 2 on the first round.
Good fun. Ran harder than I planned

Sunday Jan 26, 2014 #

6 AM

Run race 3:07:12 [5] 42.2 km (4:26 / km)
shoes: Saucony Kinvara 3

Johnson Crane 42km. Double lapper almost as flat as they come. One bump at 17km.
The plan for 3h10 or better. First lap was 1h33. Managed to get round the second one in 1h34, but it was hard work. The weather was cool and there was some wind. My legs were strong, but both calves started cramping in the last km.

Friday Jan 24, 2014 #

5 AM

Run 1:02:00 [3] 11.6 km (5:21 / km)
shoes: Asics 1170

Thursday Jan 23, 2014 #

5 AM

Run 1:10:00 [3] 13.0 km (5:23 / km)
shoes: Inov8 road 233

Feeling quite niggley. Must be getting old...

Wednesday Jan 22, 2014 #

Run 1:00:00 [3] 7.5 km (8:00 / km)
shoes: Inov8 x-talon

AR Club Summer Series.
Just running for me... With Steph and Jenny. Tried to do some 'coaching'. In the end, not sure I helped :)

Tuesday Jan 21, 2014 #

5 AM

Run 1:07:00 [3] 12.1 km (5:32 / km)
shoes: Inov8 road 233

Sunday Jan 19, 2014 #

6 AM

Run 2:15:00 [3] 23.0 km (5:52 / km)
shoes: Asics 1170

Linden Club run. Everyone was expecting Northcliff, so it was a nice surprise.

Saturday Jan 18, 2014 #

7 AM

Run 1:17:30 [3] 14.13 km (5:29 / km)
shoes: Inov8 road 233

With the dogs around the park and down to Delta park

Friday Jan 17, 2014 #

5 AM

Run hills 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Inov8 road 233

3k warmup, 10 x 2 min hills (about 440m) and ~3 min recovery. 3k back to the gym.
Smashed.

Thursday Jan 16, 2014 #

6 AM

Run 1:04:00 [3] 12.1 km (5:17 / km)
shoes: Asics 1170

Wednesday Jan 15, 2014 #

5 AM

Run 1:45:00 [3] 19.4 km (5:25 / km)
shoes: Inov8 road 233

Hard work. Poked by the end.

Tuesday Jan 14, 2014 #

5 AM

Run 58:00 [3] 10.4 km (5:35 / km)
shoes: Inov8 road 233

5 PM

Run 21:57 [3] 5.0 km (4:23 / km) +52m 4:10 / km
shoes: Inov8 road 233

Quads were toast, so didn't push too hard. It was supposed to be 8km, but it didn't seem like a good idea.

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov8 road 233

Sunday Jan 12, 2014 #

6 AM

Run race (Dischem 21km) 1:27:14 [3] 21.1 km (4:08 / km)
shoes: Saucony Kinvara 3

Nice run for a new PB. Should have gone harder down the last hill to get under 1h27.

Run warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Saucony Kinvara 3

Saturday Jan 11, 2014 #

6 AM

Run 1:30:00 [3] 16.4 km (5:29 / km)
shoes: Asics 1170

Friday Jan 10, 2014 #

5 AM

Run 1:10:00 [3] 12.2 km (5:44 / km)
shoes: Inov8 road 233

Thursday Jan 9, 2014 #

5 AM

Run hills 1:02:00 [3] 10.0 km (6:12 / km)
shoes: Asics 1170

Warmup around the park.
7 x 2 min hills up Orange Road.
Cool down through the park.

Wednesday Jan 8, 2014 #

5 AM

Run 1:19:00 [3] 14.3 km (5:31 / km)
shoes: Inov8 road 233

Tuesday Jan 7, 2014 #

5 AM

Run 1:09:00 [3] 12.13 km (5:41 / km)
shoes: Inov8 road 233

6 PM

Run tempo 19:50 [5] 4.8 km (4:08 / km) +52m 3:55 / km
shoes: Inov8 road 233

My first time on the 5k route. Didn't finish the right way around the field, so it was a bit short.
Ran hard

Run warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 road 233

Saturday Jan 4, 2014 #

Orienteering 17:52 [3] 3.0 km (5:57 / km)
shoes: Inov8 x-talon

Friday Jan 3, 2014 #

Orienteering 2:00:00 [3] 15.0 km (8:00 / km)
shoes: Inov8 x-talon

Thursday Jan 2, 2014 #

Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
shoes: Inov8 x-talon

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