Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m	load
Run	18	20:05:13	125.51	(9:36)	201.99	(5:58)	4434	363.8
Trail Running	1	3:54:18	16.2	(14:28)	26.08	(8:59)	1001	70.3
Orienteering	2	2:07:08	11.67	(10:54)	18.78	(6:46)	540	84.6
Total	21	26:06:39	153.38	(10:13)	246.85	(6:21)	5976	518.6

3:54

0:00

» now

Sunday Jan 31, 2016 #

6 AM

Run 2:01:02 [3] 20.63 km (5:52 / km) +268m 5:30 / km
shoes: Nike Pegasus 29 #2

20km of Melville route

10 AM

Orienteering race 23:41 [5] 4.44 km (5:20 / km) +101m 4:47 / km
shoes: Salomon Wings Flight

St Stithians Urban #1. Enjoyed the course. 1 or 2 small time losses.

Men WRE - Splits

Saturday Jan 30, 2016 #

8 AM

Run 1:14:00 [3] 11.26 km (6:34 / km) +276m 5:51 / km
shoes: Inov8 Road 255

This was supposed to be longer. We started late, it was hot, there was a lot of sweat, and my sensor popped out. Decided to stop to save it - hoping for another week out of it. Steph ran home and picked me up.

Friday Jan 29, 2016 #

5 AM

Run 1:03:13 [3] 11.17 km (5:40 / km) +268m 5:03 / km
shoes: Nike Pegasus 29 #2

Feeling stronger.

Thursday Jan 28, 2016 #

6 AM

Run 40:17 [3] 8.3 km (4:51 / km) +280m 4:09 / km
shoes: Inov8 Road 255

Ran with Steph for her TT. On dog handling duty. Didn't feel like it was a good day for a TT.

Wednesday Jan 27, 2016 #

Note

Polokwane for the day. Super airport - there's no one there!

Tuesday Jan 26, 2016 #

6 AM

Run 47:07 [2] 7.92 km (5:57 / km) +173m 5:22 / km
shoes: Nike Vomero 7 #2

Sunday Jan 24, 2016 #

6 AM

Run 2:43:29 [3] 26.35 km (6:12 / km) +359m 5:48 / km
shoes: Nike Pegasus 29 #2

Sandton club run with Steph and Attila. Definitely not in a hurry! It felt far.
First run with the new xDrip Dexcom Continuous Glucose Monitor setup. Interesting...
Not quite sure how to easily show historical data, but here is the last 24 hours: https://alexpopet1.azurewebsites.net/# (that page will play sounds at you if I go high and low, so be careful!)
Not a practical setup yet - wouldn't really do for racing.

Saturday Jan 23, 2016 #

6 AM

Run 1:28:50 [2] 14.1 km (6:18 / km) +104m 6:05 / km
shoes: Nike Pegasus 29 #1

Easy spruit run. Foot was ok - still a bit sore. 5 days of rest were good for it.

Sunday Jan 17, 2016 #

5 AM

Run 12:00 [3] 2.0 km (6:00 / km)
(injured) shoes: Nike Vomero 7 #2

Ran to the start of Dischem with Steph. Right foot was sore, forcing me to run on the outside of the foot. 21km would be a bad idea like that, so I spectated.

Saturday Jan 16, 2016 #

6 AM

Run 1:43:31 [3] 14.56 km (7:07 / km) +904m 5:26 / km
shoes: Salomon Wings Flight

Joined Fred's Mindful Runner group. Fun session on Melville Koppies. I got a bit over enthusiastic leading one of the downhill intervals and tweaked something in my right foot. Kept running, but seems like bad news...

Friday Jan 15, 2016 #

5 AM

Run 1:21:39 [3] 13.62 km (6:00 / km) +353m 5:18 / km
shoes: Inov-8 Road 233

Duxberry hills route. Stretching my quads sorted my knees out chop chop.

Thursday Jan 14, 2016 #

Note
(rest day)

Knees are a bit unhappy. Day off!

Wednesday Jan 13, 2016 #

6 AM

Run 31:40 [2] 5.34 km (5:56 / km) +146m 5:13 / km
shoes: Inov8 Road 255

Bit sore after yesterdays run, so cut it short.

Tuesday Jan 12, 2016 #

6 AM

Run 29:25 [2] 4.9 km (6:00 / km)
shoes: Inov-8 Road 233

Rain caused a sleep in and no early TT. Steph cracked the whip and we got out for a dog run.

6 PM

Run 33:42 [5] 8.09 km (4:10 / km) +140m 3:50 / km
shoes: Mizuno Wave Sayanora 1

Hard effort

Run warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Mizuno Wave Sayanora 1

Sunday Jan 10, 2016 #

7 AM

Run 1:21:43 [3] 15.26 km (5:21 / km) +329m 4:50 / km
shoes: Nike Pegasus 29 #2

Planned a steady run. Started pretty slowly in the crowds. Ended up running hard up the hills in the second half.

Saturday Jan 9, 2016 #

6 AM

Trail Running 3:54:18 [3] 26.08 km (8:59 / km) +1001m 7:32 / km
shoes: Salomon Wings Flight

The first scouting trip for Brian's Magalies Traverse. Slightly cooler today. Basically the good bits from the Crazy Store run.

Friday Jan 8, 2016 #

5 AM

Run 1:34:32 [3] 13.61 km (6:57 / km) +336m 6:11 / km
shoes: Inov8 Road 255

Duxberry hills. Pretty stop start, but tired by the end!

Thursday Jan 7, 2016 #

6 AM

Run 33:37 [3] 5.47 km (6:09 / km) +153m 5:23 / km
shoes: Inov-8 Road 233

Wednesday Jan 6, 2016 #

6 AM

Run 1:03:42 [3] 10.39 km (6:08 / km) +211m 5:34 / km
shoes: Inov8 Road 255

Tuesday Jan 5, 2016 #

5 PM

Run 35:44 [3] 8.01 km (4:28 / km) +134m 4:07 / km
shoes: Mizuno Wave Sayanora 1

Saturday Jan 2, 2016 #

9 AM

Orienteering race (Big 5 Day 4) 1:43:27 [4] 14.34 km (7:13 / km) +439m 6:15 / km
shoes: Inov8 x-talon

I enjoyed this map last year, and it had been extended to include some rocky open sections. Blood sugar seemed to go low after about 30 min and I needed to eat quite a bit. I walked quite a lot in the middle part of the course. Enjoyed the planning and the map. Good day out, apart from being a bit pap.

M21E - Splits

« Earlier | Later »