Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Aug 31, 2018:

activity # timemileskm+mload
  Run23 21:47:41 150.24(8:42) 241.79(5:25) 4412339.4
  Strength4 4:00:0072.0
  Orienteering1 39:49 4.07(9:46) 6.56(6:04) 18611.9
  Trail Running1 39:45 2.89(13:44) 4.66(8:32) 16211.9
  Total28 27:07:15 157.21 253.0 4759435.3

«»
2:09
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Aug 31, 2018 #

6 AM

Strength 1:00:00 [3]

Thursday Aug 30, 2018 #

5 PM

Run 1:00:55 [3] 10.94 km (5:34 / km) +245m 5:00 / km
shoes: Inov8 Road Claw

10 x 1 min hills. Left calf was a little tweaky at the end.

Wednesday Aug 29, 2018 #

4 AM

Run 1:24:29 [3] 14.71 km (5:45 / km) +358m 5:07 / km
shoes: New Balance 880v6

Tuesday Aug 28, 2018 #

6 AM

Run 57:44 [3] 11.91 km (4:51 / km) +200m 4:28 / km
shoes: Brooks Launch

8km tempo in 34:28, ~4:18/km. Felt like the brakes were on.

Sunday Aug 26, 2018 #

10 AM

Run 50:37 [3] 8.87 km (5:42 / km) +173m 5:12 / km
shoes: Inov-8 Road 233

Saturday Aug 25, 2018 #

7 AM

Run 1:28:27 [3] 16.39 km (5:24 / km) +221m 5:03 / km
shoes: New Balance 880v6

WAC helpers run, with a bit extra before.

Friday Aug 24, 2018 #

6 AM

Strength 1:00:00 [3]

3 x 3min biking - 1.99, 1.98, 1.99km. 0.02km behind Dylan.

Thursday Aug 23, 2018 #

7 PM

Run 51:40 [3] 10.3 km (5:01 / km) +204m 4:34 / km
shoes: New Balance 1080 v6

Easy 12km, that was actually 10.

Wednesday Aug 22, 2018 #

7 PM

Run 43:04 [3] 9.11 km (4:44 / km) +134m 4:24 / km
shoes: Inov8 Road Claw

warmup, 2 x 10 min @ 10k pace (4:00), 3:00 easy jog between. Felt quite strong.

Tuesday Aug 21, 2018 #

6 AM

Run 48:18 [3] 8.36 km (5:47 / km) +174m 5:14 / km
shoes: New Balance 880v6

Sunday Aug 19, 2018 #

7 AM

Run long 2:09:57 [2] 24.49 km (5:18 / km) +392m 4:55 / km
shoes: Brooks Launch

Saturday Aug 18, 2018 #

9 AM

Run 27:53 [3] 5.01 km (5:34 / km) +97m 5:04 / km
shoes: Inov-8 Road 233

Friday Aug 17, 2018 #

Strength 1:00:00 [3]

Same session as 23 March. Same 8 min cycle for power and max reps in 60s with 40kg bench press. I sucked compared to March! 271W and 20 reps. Did 311W and 27 in March. I blame the bike.

Thursday Aug 16, 2018 #

6 PM

Run 44:38 [3] 8.31 km (5:22 / km) +126m 5:00 / km
shoes: Inov8 Road Claw

8 x 75/45s

Wednesday Aug 15, 2018 #

5 AM

Run 54:35 [3] 9.8 km (5:34 / km) +165m 5:08 / km
shoes: New Balance 880v6

Tuesday Aug 14, 2018 #

5 PM

Run 4:56 [3] 0.96 km (5:10 / km) +6m 5:01 / km
shoes: Brooks Launch

Run 19:43 [3] 5.05 km (3:54 / km) +77m 3:38 / km
shoes: Brooks Launch

RAC TT

Run 12:24 [3] 1.92 km (6:28 / km) +9m 6:19 / km
shoes: Brooks Launch

Sunday Aug 12, 2018 #

12 PM

Trail Running 39:45 [3] 4.66 km (8:32 / km) +162m 7:16 / km
shoes: Asics Fuji Red

Control collecting
5 PM

Run 1:07:38 [1] 12.67 km (5:20 / km) +235m 4:53 / km
shoes: Inov8 Road Claw

Saturday Aug 11, 2018 #

8 AM

Run 1:03:13 [1] 11.0 km (5:45 / km) +137m 5:25 / km
shoes: New Balance 880v6

Nice spruit run with Steph, Stijn, Fran, Vaughan and the hounds. Attila rolled in poo, so we skipped breakfast :(

Thursday Aug 9, 2018 #

7 AM

Run 54:28 [3] 9.5 km (5:44 / km) +274m 5:01 / km
shoes: Inov8 Road Claw

10 x 1 min hills
5 PM

Run 27:57 [3] 4.99 km (5:36 / km) +84m 5:10 / km
shoes: Brooks Launch

Wednesday Aug 8, 2018 #

6 AM

Run 1:08:28 [1] 11.6 km (5:54 / km) +203m 5:26 / km
shoes: New Balance 880v6

Tuesday Aug 7, 2018 #

5 AM

Run 59:26 [3] 12.07 km (4:55 / km) +206m 4:32 / km
shoes: Brooks Launch

5 x 1km (2 min jog) on Crassula:
4:05 up
3:53 down
3:58 up
3:51 down
3:59 up

Sunday Aug 5, 2018 #

9 AM

Run warm up/down 10:44 [3] 1.89 km (5:40 / km) +19m 5:24 / km
shoes: Inov8 Trail Talon 270 Pink

Orienteering 39:49 [3] 6.56 km (6:04 / km) +186m 5:19 / km
shoes: Inov8 Trail Talon 270 Pink

This map is great, with all of its marked bushes and decent runnability. Nice planning. Lots of fun was had.
I didn't put my emit into #249 properly, trying to race Mark to the finish, so DSQ! A couple of medium mistakes in there too.

Saturday Aug 4, 2018 #

6 AM

Run 1:24:53 [3] 14.28 km (5:57 / km) +342m 5:18 / km
shoes: Inov8 Trail Talon 270 Pink

Koppies with Mark

Friday Aug 3, 2018 #

6 AM

Strength 1:00:00 [3]

Thursday Aug 2, 2018 #

7 PM

Run 43:47 [3] 9.35 km (4:41 / km) +187m 4:16 / km
shoes: Inov8 Road Claw

5km tempo in 21:46

Wednesday Aug 1, 2018 #

7 PM

Run 47:47 [3] 8.3 km (5:45 / km) +145m 5:18 / km
shoes: New Balance 880v6

« Earlier | Later »