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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Dec 31, 2015:

activity # timemileskm+mload
  Run18 16:12:52 98.04(9:55) 157.78(6:10) 2285245.1
  Orienteering2 2:32:58 8.11 13.05 47876.6
  Total20 18:45:50 106.15 170.83 2763321.7

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Thursday Dec 31, 2015 #

10 AM

Orienteering (Big 5 Day 3) 1:42:17 [4] 13.05 km (7:50 / km) +478m 6:37 / km
shoes: Inov8 x-talon

Tuesday Dec 29, 2015 #

8 AM

Run 43:01 [5] 6.46 km (6:39 / km) +329m 5:18 / km
shoes: Inov8 x-talon

Big 5 Day 1.
Went well until #16, when I messed up the long leg across the open.
Really enjoyed it.
10 AM

Orienteering 50:41 [3]
shoes: Inov8 x-talon

Sunday Dec 27, 2015 #

7 AM

Run 1:38:28 [2] 15.51 km (6:21 / km) +455m 5:32 / km
shoes: Inov8 Road 255

Easy jog to Steph's brother Rob and up and down the spruit with him.

Saturday Dec 26, 2015 #

9 AM

Run 1:36:47 [1] 8.21 km (11:47 / km) +161m 10:44 / km
shoes: Inov8 x-talon

Sarah gave us some maps of training she planned at the Big Red Barn. Line course and 3 short control picking intervals. I shadowed Steph and run with the dogs. Good to get onto a map before Big 5.
5 PM

Run 22:03 [3] 3.89 km (5:40 / km)
shoes: Inov-8 Road 233

Picked up a DVD

Friday Dec 25, 2015 #

9 AM

Run 28:00 [3] 5.0 km (5:36 / km)
shoes: Inov8 Road 255

Compulsory Christmas Day jog. Short and easy.

Thursday Dec 24, 2015 #

8 AM

Run 44:45 [3] 8.38 km (5:20 / km)
shoes: Inov-8 Road 233

First run after the cold.

Saturday Dec 19, 2015 #

Note
(sick)

Back from Morocco, and picked up a head cold. So taking it easy for a few days.

Morocco was a great country to visit, although we did a whirlwind tour. The cities weren't that interesting - quite dirty and crowded. South into the Atlas Mountains and the Saraha was much better. Food was good!

Wednesday Dec 16, 2015 #

8 AM

Run 20:12 [2] 3.6 km (5:37 / km) +22m 5:27 / km
shoes: Salomon Wings Flight

Not much time for a run, so a quick out and back at Ait Ben Haddou. If it was more light, a run into the town and up to the lookout point would have been great.

Tuesday Dec 15, 2015 #

8 AM

Run 49:53 [3] 8.68 km (5:45 / km) +97m 5:27 / km
shoes: Salomon Wings Flight

From Tinghir towards Todra gorge. Would have been great to run the Todra gorge road, but we got a view of the Atlas mountains instead.

Monday Dec 14, 2015 #

8 PM

Run 45:16 [3] 8.29 km (5:28 / km) +47m 5:19 / km
shoes: Salomon Wings Flight

Evening run in Tinghir

Saturday Dec 12, 2015 #

7 PM

Run 49:12 [3] 8.35 km (5:53 / km)
shoes: Salomon Wings Flight

Run from the hotel in Fes.

Tuesday Dec 8, 2015 #

5 AM

Run 1:03:27 [2] 10.73 km (5:55 / km) +282m 5:14 / km
shoes: Inov-8 Road 233

Sunday Dec 6, 2015 #

6 AM

Run 58:09 [2] 9.7 km (6:00 / km) +150m 5:34 / km
shoes: Inov-8 Road 233

9 AM

Run 49:00 [2] 6.61 km (7:24 / km) +120m 6:47 / km
shoes: Inov8 x-talon

Christman O-Rogaine. I managed the dogs and the clues, and Steph did the navigation.

Saturday Dec 5, 2015 #

6 AM

Run 1:26:50 [2] 15.49 km (5:36 / km) +220m 5:14 / km
shoes: Nike Vomero 7 #2

Friday Dec 4, 2015 #

5 AM

Run 1:05:35 [2] 11.22 km (5:51 / km) +198m 5:22 / km
shoes: Inov8 Road 255

Classic Friday route

Thursday Dec 3, 2015 #

6 AM

Run 58:36 [2] 10.2 km (5:45 / km)
shoes: Inov-8 Road 233

Wednesday Dec 2, 2015 #

6 AM

Run 40:40 [3] 8.3 km (4:54 / km)
shoes: Nike Vomero 7 #2

Tuesday Dec 1, 2015 #

6 AM

Run 52:58 [2] 9.14 km (5:48 / km) +204m 5:13 / km
shoes: Mizuno Wave Sayanora 1

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