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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Run28 27:32:27 196.74(8:24) 316.63(5:13) 5758495.7
  Trail Running1 4:08:28 22.07(11:15) 35.53(7:00) 118474.5
  Orienteering1 40:31 3.97(10:12) 6.39(6:20) 18712.2
  Total30 32:21:26 222.79(8:43) 358.54(5:25) 7130582.4

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Thursday Aug 31, 2017 #

6 AM

Run 51:49 [3] 9.36 km (5:32 / km) +214m 4:58 / km
shoes: Mizuno Wave Sayanora 1

Had to cut it short to get to work...

Wednesday Aug 30, 2017 #

6 AM

Run 1:38:00 [3] 19.95 km (4:55 / km) +350m 4:31 / km
shoes: Inov8 Road Claw

Long run, trying to hold a better pace. Tough, and still not as fast as it should be. Not the flattest route.

Tuesday Aug 29, 2017 #

5 PM

Run 32:17 [3] 8.04 km (4:01 / km) +165m 3:39 / km
shoes: New Balance 880v6

Slightly slower than last week, but didn't suffer as much until the last km. Still running the second half slower - keen to try for negative splits.

Monday Aug 28, 2017 #

6 AM

Run 56:14 [3] 9.72 km (5:47 / km) +168m 5:19 / km
shoes: New Balance 880v6

Sunday Aug 27, 2017 #

6 AM

Run race 1:26:59 [3] 21.25 km (4:06 / km) +325m 3:48 / km
shoes: Inov8 Road Claw

Wanderers 21km. PB 21km.
Easy on the ups and hard on the downs. Seemed to work well. Right plantar fascia a bit sore now.

Friday Aug 25, 2017 #

5 PM

Run 1:06:29 [3] 9.78 km (6:48 / km) +158m 6:17 / km
shoes: Inov8 Road Claw

3 x Sutherland Rd Hills: 1:14; 1:15; 1:17
2 x 1km downhills: 3:02; 3:02

Thursday Aug 24, 2017 #

6 AM

Run 59:46 [3] 12.13 km (4:56 / km) +211m 4:32 / km
shoes: Mizuno Wave Sayanora 1

Wednesday Aug 23, 2017 #

5 AM

Run 1:54:15 [3] 20.79 km (5:30 / km) +458m 4:57 / km
shoes: Inov8 Road Claw

Tuesday Aug 22, 2017 #

5 PM

Run 32:13 [3] 8.01 km (4:01 / km) +179m 3:37 / km
shoes: New Balance 880v6

PB! Sweet. Hurt though.

Monday Aug 21, 2017 #

6 AM

Run 53:10 [3] 9.39 km (5:40 / km) +176m 5:11 / km
shoes: Inov8 Road Claw

Sunday Aug 20, 2017 #

9 AM

Orienteering 40:31 [3] 6.39 km (6:20 / km) +187m 5:32 / km
shoes: Asics Fuji

Awesome little middle map of Moreleta Spruit. Enjoyed the planning. Stuffed up #2, not looking behind the right boulders. Decent the rest of the way. 30+ sec behind Nic.
4 PM

Run 1:06:15 [3] 12.03 km (5:30 / km) +321m 4:52 / km
shoes: New Balance 880v6

This didn't go well. Lunch insulin still active. Banana at the start. Stopped for a sit down and a Bar-one at 3km. Felt rubbish after 10km, and had another sit down - blood sugar again. Bleh.

Friday Aug 18, 2017 #

5 PM

Run 27:23 [3] 4.88 km (5:36 / km) +129m 4:57 / km
shoes: Inov8 Road Claw

Part 1, before switching to non-autopause.

Run 28:20 [3] 4.38 km (6:28 / km) +40m 6:12 / km
shoes: Inov8 Road Claw

Part 2.
3 x Sutherland Rd hills - 1:22 each
2 x 1km back to RAC - 3:14; 3:01. Downhill and fast.

Thursday Aug 17, 2017 #

6 AM

Run 1:07:10 [3] 12.4 km (5:25 / km) +251m 4:55 / km
shoes: New Balance 880v6

Wednesday Aug 16, 2017 #

5 AM

Run 1:58:30 [3] 20.95 km (5:39 / km) +372m 5:12 / km
shoes: Inov8 Road Claw

Mid-week long run. Would be nice to up the pace, but was poked by the end of this...

Tuesday Aug 15, 2017 #

5 PM

Run 33:16 [3] 8.02 km (4:09 / km) +172m 3:45 / km
shoes: New Balance 880v6

Getting slower! Was not pushing my luck after Saturday's tired legs, so actually quite happy with that.
6 PM

Run warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: New Balance 880v6

Monday Aug 14, 2017 #

6 AM

Run 58:00 [3] 9.88 km (5:52 / km) +199m 5:20 / km
shoes: New Balance 880v6

Very easy 10. Legs are stiff, so not sure about TT tomorrow.

Saturday Aug 12, 2017 #

7 AM

Trail Running race 4:08:28 [3] 35.53 km (7:00 / km) +1184m 6:00 / km
shoes: Asics Fuji

Crazy store 36km. Started really steadily (slowly) and finished strongly. Bit shorter than last time. 5th. Stu Rawlinson 3rd in 3h49. Winner 3h09.

Friday Aug 11, 2017 #

6 AM

Run intervals 43:45 [3] 8.66 km (5:03 / km) +122m 4:43 / km
shoes: Inov8 Road Claw

Warmup, then 3 x 1km. 2 slightly down, 1 slightly up. Timing was a bit off with auto-pause and auto-lap going. Aimed for 3.45 down, 3.55 up.

Thursday Aug 10, 2017 #

6 AM

Run 1:06:11 [3] 12.16 km (5:27 / km) +216m 5:00 / km
shoes: New Balance 880v6

Wednesday Aug 9, 2017 #

6 AM

Run 1:07:40 [3] 11.68 km (5:47 / km) +220m 5:18 / km
shoes: Inov8 Road Claw

Part 1 of long run Wednesday

Run 50:01 [3] 7.55 km (6:38 / km) +143m 6:03 / km
shoes: Inov8 Road Claw

Part 2 of long run Wednesday - Sarah's birthday run!

Tuesday Aug 8, 2017 #

5 PM

Run 33:02 [3] 7.96 km (4:09 / km) +141m 3:49 / km
shoes: New Balance 880v6

2 seconds slower than last week, but felt quite a lot harder.

Monday Aug 7, 2017 #

6 AM

Run 1:02:41 [3] 10.65 km (5:53 / km) +189m 5:24 / km
shoes: Inov8 Road Claw

Supposed recovery run.

Sunday Aug 6, 2017 #

7 AM

Run 1:33:32 [3] 21.15 km (4:25 / km) +274m 4:09 / km
shoes: New Balance 880v6

Go until you blow seems to be my race strategy. 10km in 43:00, so sub-90 was off the cards by then. Suffered on the hills on the second lap. Still, feels like the training is just getting going, so room for improvement :)

Saturday Aug 5, 2017 #

7 AM

Run 54:18 [3] 10.07 km (5:24 / km) +190m 4:56 / km
shoes: New Balance 880v6

Olivier joined us.

Friday Aug 4, 2017 #

6 AM

Run 36:00 [3] 6.58 km (5:28 / km) +140m 4:57 / km
shoes: Inov8 Road 255

Thursday Aug 3, 2017 #

7 AM

Run 27:23 [3] 5.15 km (5:19 / km) +102m 4:50 / km
shoes: New Balance 880v6

Wednesday Aug 2, 2017 #

Run 28:47 [3] 5.0 km (5:45 / km)
shoes: Inov8 Road 255

Tuesday Aug 1, 2017 #

5 PM

Run 33:01 [3] 8.06 km (4:06 / km) +136m 3:47 / km
shoes: New Balance 880v6

Nice TT. Got to run the first few km with Kevin.

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