Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m	load
Run	10	10:45:50	71.48	(9:02)	115.04	(5:37)	1066	247.6
Cycling	2	5:53:30	96.69	(16.4/h)	155.61	(26.4/h)	2325	106.1
Orienteering	2	37:51	5.39	(7:01)	8.67	(4:22)	17	36.0
Total	14	17:17:11	173.56	(5:59)	279.33	(3:43)	3408	389.6

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Tuesday Mar 31, 2015 #

6 AM

Run 30:00 [3] 5.5 km (5:27 / km)
shoes: Nike Vomero 7

Short dog run, with some strides.

Sunday Mar 29, 2015 #

7 AM

Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Nike Vomero 7 #2

Run with Steph and the dogs down to the Braamfontein spruit at 12th, up to Bryanston Drive, and home. Quite a lot of stopping to get them to run properly, but a nice run.

Saturday Mar 28, 2015 #

5 AM

Cycling 3:45:00 [3] 112.0 km (29.9 kph) +1622m

Cradle ride with Richard, Chris and Doug. They're in Sani2c training, so the pace was high.

7 PM

Orienteering race 26:42 [5] 6.0 km (4:27 / km)
shoes: Inov8 x-talon

Night O at Eagle Canyon. Fun event. GPS didn't work very well.
Some bad routes at the end cost me. Legs also seemed to run out of steam.

MEN - Splits

Friday Mar 27, 2015 #

5 AM

Run 1:05:15 [3] 12.63 km (5:10 / km)
shoes: Nike Vomero 7 #2

Thursday Mar 26, 2015 #

5 AM

Run intervals 1:00:00 [4] 9.5 km (6:19 / km) +100m 6:00 / km
shoes: Mizuno Wave Sayanora 1

11 x 400m with 1:30 rest. Down at the river. About 5m altitude difference between each end, and some undulations along the way. Downhill 1:22-1:25 and uphill 1:26-1:27. Nice forgiving surface and the variation is probably good for something. Was planning 12, but Steph showed up early for the cool down.

Tuesday Mar 24, 2015 #

6 AM

Run tempo 33:03 [5] 8.1 km (4:05 / km) +142m 3:45 / km
shoes: Mizuno Wave Sayanora 1

About a minute slower than on the 20th of Jan. That's not good!

Run warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: Mizuno Wave Sayanora 1

Sunday Mar 22, 2015 #

7 AM

Cycling 2:08:30 [3] 43.61 km (20.4 kph) +703m

A bit lazy today. Found the Freedom Ride on the way home, so had some road closures :)

Saturday Mar 21, 2015 #

6 AM

Run 2:01:18 [3] 22.03 km (5:30 / km) +490m 4:57 / km
shoes: Mizuno Wave Sayanora 1

Pirates 21 from Vovo Telo in Parkhurst. Good crowd

4 PM

Orienteering race 11:09 [5] 2.67 km (4:10 / km) +17m 4:03 / km
shoes: Inov8 x-talon

GOC relays Champs with Rob and Eugene. We managed to hold of Witsoc, but I think Dylan had a run to forget, so it might have been a lot tighter.

Friday Mar 20, 2015 #

6 AM

Run 42:14 [3] 6.67 km (6:20 / km) +95m 5:55 / km
shoes: Nike Vomero 7 #2

Easy, with Steph and the dogs.

Thursday Mar 19, 2015 #

5 AM

Run 48:00 [4] 8.67 km (5:32 / km) +41m 5:25 / km
shoes: Mizuno Wave Sayanora 1

12 x 400m in 1:28 with 30s recovery. Much harder than it was before, but hopefully it will put me on the right track.

Wednesday Mar 18, 2015 #

5 AM

Run 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Nike Vomero 7 #2

To gym, Summit, Bryanston Drive, back to Colleraine and home. Then a short run with the dogs.
Quads are still sore for some reason. It's like I've run a hard race. Weird.
Not feeling too fit.

Tuesday Mar 17, 2015 #

6 AM

Run 1:08:00 [3] 10.95 km (6:13 / km) +198m 5:42 / km
shoes: Nike Vomero 7

Round the 'burbs with the hounds and Steph. Quads took some strain. I think that's my amateur skiing technique coming through.

Cold is mostly gone. Still coughing a bit.

Thursday Mar 12, 2015 #

Note

Sick! No Double Moon. Very disappointed. The good news is that Retief was available for a super-substitution, so the team can still race. Sad to be missing out on the race and the vibe.

Need to catch up on some AP. The summary is: little running, some skiing, travel back from France. Sick. Bad timing. Bleh.

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