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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending May 31, 2015:

activity # timemileskm+mload
  Cycling7 21:52:58 259.04(11.8/h) 416.88(19.1/h) 6759393.9
  Run14 11:40:09 78.85(8:53) 126.9(5:31) 914210.0
  Hiking1 10:31:25 24.61(25:40) 39.6(15:57) 1876126.3
  Paddle2 1:30:32 8.93(10:09) 14.36(6:18) 20311.4
  Orienteering1 26:12 2.9(9:01) 4.67(5:36)7.9
  Total25 46:01:16 374.32(7:23) 602.41(4:35) 9752749.5
  [1-5]24 45:08:44

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Saturday May 30, 2015 #

4 PM

Run 32:41 [3] 6.9 km (4:44 / km)
shoes: Nike Vomero 7 #2

Down at Comrades to support Steph. From the hotel, past Moses Mabida, and back.
Saw Sweatshop Craig out running. He did 6h25 the next day and was quite upset about it.

Thursday May 28, 2015 #

6 AM

Run 37:00 [3] 6.25 km (5:55 / km)
shoes: Nike Vomero 7 #2

Dog run with Steph

Wednesday May 27, 2015 #

5 AM

Run 57:07 [3] 10.52 km (5:26 / km)
shoes: Nike Vomero 7 #2

Finally joined Richard for a run. Ran the dogs in series.

Tuesday May 26, 2015 #

6 AM

Run 38:29 [3] 6.72 km (5:43 / km)

Short pre-Comrades run with Steph. Might as well do a sympathy taper...
Wore shoes from different pairs. What now Attackpoint? Disaster.
5 PM

Run 53:14 [3] 10.23 km (5:12 / km) +230m 4:41 / km
shoes: Nike Vomero 7

With Rob and the dogs

Sunday May 24, 2015 #

7 AM

Run 32:01 [3] 5.61 km (5:42 / km) +200m 4:51 / km
shoes: Nike Vomero 7 #2

Short run with Steph and the hounds before the O.
10 AM

Orienteering 26:12 [3] 4.67 km (5:36 / km)
shoes: Inov8 x-talon

Cool new area combining the Ridge and Hope schools in Westcliff. Map was pretty good and will be a great area in future. A few oversights in the course planning made it interesting.

I mispunched #4 :( It was on the wrong tree, so I assumed it was another control on a building corner, sort of near to a tree. 119 instead of 109. 109 was actually on the next tree, out of sight.

1 other spectacularly stupid route choice (1:00?) and the foot of stairs debacle (another 1:00?) and I had a bit of a shocker.
5 PM

Paddle 52:32 [0] 8.36 km (6:17 / km) +203m 5:36 / km

My watch is now water resistant :) It's actually a new watch, since the old one had a leak.

Saturday May 23, 2015 #

8 AM

Cycling 4:51:45 [3] 81.24 km (16.7 kph) +1826m

Magalies Monster. Super route - really enjoyed the new private land sections. I'm a bit biased, but I like that area.
Started quite quickly with Rob setting a good pace. Piers caught us and I lagged a bit up Breedts. They waited for me at the top and we were joined by Richard. Piers and Richard pulled away from about 50km and Rob and I managed ourselves to the end. Not my strongest day, but good training I think.

Friday May 22, 2015 #

5 AM

Run 1:04:28 [3] 11.33 km (5:41 / km)
shoes: Nike Vomero 7 #2

Sunday May 17, 2015 #

8 AM

Cycling 1:45:00 [3] 25.0 km (14.3 kph)

Short ride around the Mweni area. Not quite as far as originally planned, but at this stage, saving the hardcore cards for EA seems like a good idea :) GPS was flat by now...

Saturday May 16, 2015 #

6 AM

Cycling 4:36:28 [3] 72.98 km (15.8 kph) +1172m

Sugar Monsters training weekend! Rob planned us a loop from the Mweni Cultural village. I got to practice some navigating. A guard let us pass through the Driel pump station - the was a highlight. Otherwise, nice ride and route.
12 PM

Hiking 10:31:25 [2] 39.6 km (15:57 / km) +1876m 12:53 / km
shoes: Salomon CrossMax

Mweni Hike - from the cultural center, up Mweni pass, down Rockeries. It got dark and cold at the top of Mweni pass, but we got to enjoy the view before that at least. GPS did some squiggles in the steep gorges, so I based the distance on Piers' GPS. Slow going down Rockeries, but a solid 6km run to the finish.

Wednesday May 13, 2015 #

6 AM

Cycling 59:43 [3] 22.83 km (22.9 kph) +661m

7 hills on Plymouth

Tuesday May 12, 2015 #

6 AM

Run 29:46 [3] 5.95 km (5:00 / km)
shoes: Nike Vomero 7

Monday May 11, 2015 #

6 AM

Run 31:31 [3] 5.93 km (5:19 / km)
shoes: Nike Vomero 7

Steph seems to be getting over her cold. I'm holding thumbs that I will be OK. Last week was probably good timing for a "rest week" anyway.

Saturday May 9, 2015 #

7 AM

Run 53:06 [3] 10.53 km (5:03 / km)
shoes: Nike Vomero 7

Short run with the dogs - in series - 2 loops. Later putting out controls and then a late night at Ali and Grant's wedding.

Friday May 8, 2015 #

7 AM

Run 30:46 [3] 5.92 km (5:12 / km) +56m 4:58 / km
shoes: Nike Vomero 7

Short run with the dogs

Thursday May 7, 2015 #

6 AM

Run 35:00 [3] 6.0 km (5:50 / km)
shoes: Nike Vomero 7

Short run up and down the spruit with the dogs.

Wednesday May 6, 2015 #

6 PM

Run 50:00 [3] 7.0 km (7:09 / km)
shoes: Nike Vomero 7

From work to The Campus. Checked out the control sites for the last time. Back to work.

Sunday May 3, 2015 #

6 AM

Run 2:35:00 [3] 28.0 km (5:32 / km) +428m 5:09 / km
shoes: Nike Vomero 7 #2

Tara Club run with Steph, Rob and Jenny. Started and finished at the Digs. Missed a few km on my watch.
9 AM

Paddle 38:00 [3] 6.0 km (6:20 / km)

Quick paddle. Quick in time, not pace.
10 AM

Cycling 46:00 [3] 15.4 km (20.1 kph) +206m

Ride home

Saturday May 2, 2015 #

5 AM

Cycling 3:41:51 [3] 90.0 km (24.3 kph) +1476m

Cradle ride with Rob. Chilled according to Rob. My legs hurt.

Friday May 1, 2015 #

6 AM

Cycling 5:05:19 [3] 107.14 km (21.1 kph) +1387m

Ride with Rob, Alex and Matt from van Gaalens, over Breedts Nek and back. Carried a backpack, but I don't think it was the required 7kg that is usually seen in these parts. Solid training ride.

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