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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending May 31, 2016:

activity # timemileskm+mload
  Run19 27:47:24 177.96(9:22) 286.4(5:49) 5453500.2
  Orienteering3 1:02:07 6.83(9:06) 10.99(5:39) 19618.6
  Total20 28:49:31 184.8(9:22) 297.4(5:49) 5649518.9

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Sunday May 29, 2016 #

5 AM

Run race (Comrades Down Run) 9:25:54 [3] 90.74 km (6:14 / km) +1696m 5:42 / km
shoes: Nike Pegasus 31

Plan was for a 3h53 halfway split, which I did. Legs weren't good for that, and I started suffering earlier than I should have. Ran most of the way down Fields Hill, but by the bottom, my quads were stuffed. Had a long walk after that, and managed some running in the last 5km. My quads haven't been messed up to that extent before - I suppose they're just not conditioned for it.
Given some pretty good training, it's frustrating. A more conservative approach may have given me 8h30...

Lion Park 16,52 km
1:25:48
5:12 min/km
5:12 min/km

Cato Ridge 31,55 km
2:41:10
5:08 min/km
5:03 min/km

Drummond 45,57 km
3:56:02
5:12 min/km
5:22 min/km

Winston Park 59,04 km
5:15:49
5:22 min/km
5:55 min/km

Pinetown 70,58 km
6:33:26
5:35 min/km
6:37 min/km

Sherwood 82,67 km
8:32:36
6:12 min/km
9:52 min/km

Durban 89,13 km
9:25:54
6:21 min/km
8:16 min/km

Sunday May 22, 2016 #

7 AM

Run 53:49 [3] 10.2 km (5:17 / km) +112m 5:00 / km
shoes: Nike Pegasus 31

10km from RAC. Supposedly a pre-comrades run, but everyone went off in different directions!

Orienteering 17:15 [3] 3.66 km (4:43 / km) +69m 4:18 / km
shoes: Salomon Wings Flight

Some of the O'. On the way to #6, I realised I hadn't started my watch.
Didn't feel particularly fast, but edged out Garry and Brad for the win. Sucked on the uphill run in, but the rest was ok. Couple of small time loses. Good planning from Carl - was hoping for me trickery in the Rose Garden.

Men - Splits

Saturday May 21, 2016 #

Note

Walking around Kloofendaal with Nick Cooper.

Friday May 20, 2016 #

6 AM

Run 45:03 [3] 8.31 km (5:25 / km) +140m 5:00 / km
shoes: Nike Pegasus 29 #2

Thursday May 19, 2016 #

6 AM

Run 32:56 [3] 5.67 km (5:49 / km) +144m 5:10 / km
shoes: Nike Pegasus 29 #2

Tuesday May 17, 2016 #

6 AM

Run 1:00:12 [3] 9.81 km (6:08 / km) +187m 5:36 / km
shoes: Nike Pegasus 29 #2

5 PM

Run 25:00 [3] 4.7 km (5:19 / km) +134m 4:39 / km
shoes: Nike Pegasus 29 #2

Off to the vet again. 6 x 8th Ave seemed like the right thing to do.

Sunday May 15, 2016 #

9 AM

Orienteering 18:30 [3] 3.82 km (4:50 / km) +77m 4:24 / km
shoes: Salomon Wings Flight

4 PM

Run 1:12:43 [3] 11.82 km (6:09 / km) +271m 5:31 / km
shoes: Nike Pegasus 29 #2


Men - Splits

Saturday May 14, 2016 #

7 AM

Run 1:48:06 [3] 20.35 km (5:19 / km) +332m 4:55 / km
shoes: Nike Pegasus 29 #2

Rainy!

Friday May 13, 2016 #

5 AM

Run 1:32:01 [3] 16.99 km (5:25 / km) +200m 5:07 / km
shoes: Nike Pegasus 29 #2

Thursday May 12, 2016 #

6 AM

Run 33:55 [3] 5.82 km (5:50 / km) +114m 5:19 / km
shoes: Nike Pegasus 29 #2

Late and easy.

Wednesday May 11, 2016 #

6 PM

Orienteering 26:22 [3] 3.51 km (7:31 / km) +50m 7:01 / km
shoes: Nike Pegasus 29 #2

World Orienteering Day event at Fourways High. I've never been on this map before and it was interesting. Really smart format - a whole lot of controls in a score event style, but 9 bonus controls as map memory snippets on some of the normal controls. The numbers weren't marked on the bonus controls, so you had to remember the position and number to punch in the right block. Challenged the old memory to remember 4 locations and numbers at a time. Forced quite a lot of normal navigation on auto-pilot which was interesting.

Run 15:16 [3] 3.28 km (4:39 / km) +40m 4:23 / km
shoes: Nike Pegasus 29 #2

Missed my planned TT today, so a couple of extra km

Tuesday May 10, 2016 #

6 AM

Run 1:13:33 [3] 11.85 km (6:12 / km) +227m 5:40 / km
shoes: Nike Pegasus 29 #2

Monday May 9, 2016 #

5 PM

Run 25:00 [3] 4.6 km (5:26 / km) +70m 5:03 / km
shoes: Nike Vomero 7 #2

Leia needed to go to the vet, so ran her there, and then did some hill repeats. 6 x 8th, running up and down hard.

Sunday May 8, 2016 #

3 PM

Run 1:19:48 [3] 14.02 km (5:41 / km) +188m 5:20 / km
shoes: Inov8 Road 255

Afternoon run for a change. Lunch didn't sit well. Cut it short.

Saturday May 7, 2016 #

6 AM

Run 1:13:26 [3] 13.09 km (5:37 / km) +223m 5:10 / km
shoes: Nike Pegasus 29 #2

Shorter than I wanted. Needed to get back to print maps!

Friday May 6, 2016 #

Note
(rest day)

Felt a bit sniffly, so decided to sleep in.

Thursday May 5, 2016 #

Note
(rest day)

Last minute map checking forced a rest day

Wednesday May 4, 2016 #

5 AM

Run 1:44:44 [3] 16.16 km (6:29 / km) +335m 5:52 / km
shoes: Inov8 Road 255

Tuesday May 3, 2016 #

6 AM

Run 11:50 [3] 2.07 km (5:43 / km) +34m 5:17 / km
shoes: Mizuno Wave Sayanora 1

Warmed up, but decided to do the TT later...
6 PM

Run 6:51 [3] 1.38 km (4:58 / km) +48m 4:14 / km

Run 35:28 [3] 8.09 km (4:23 / km) +140m 4:02 / km
shoes: Mizuno Wave Sayanora 1

Not very quick. Feeling quite tired

Sunday May 1, 2016 #

6 AM

Run 2:31:49 [3] 27.48 km (5:32 / km) +818m 4:49 / km
shoes: Nike Vomero 7 #2

One of the better Tara runs I've had

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