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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run6 8:24:05 61.78(8:10) 99.42(5:04) 1558
  Strength1 1:00:00
  Orienteering1 23:27 2.87(8:10) 4.62(5:04) 67
  Total7 9:47:32 64.65 104.04 1625

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Sunday Jan 28 #

6 AM

Run 2:02:31 [3] 26.25 km (4:40 / km) +370m 4:22 / km
shoes: New Balance Pace v1

Sandton Club Run. Ran with a chap called Alvaro - good chat.

Orienteering 23:27 [3] 4.62 km (5:04 / km) +67m 4:44 / km
shoes: Inov8 Trail Talon 270 Pink

Emmarentia Botanical Gardens - not really up for pushing hard after club run. Seemed to have a very clean run compared to everyone else!

Friday Jan 26 #

6 AM

Strength 1:00:00 [3]

5 PM

Run 1:07:50 [3] 11.12 km (6:06 / km) +187m 5:38 / km
shoes: New Balance Pace v1

Not spectacular.
5 x Hills: 1:20, 1:20, 1:20, 1:13, 1:15
Kays: 3:10, 3:03

Thursday Jan 25 #

4 AM

Run 1:58:53 [3] 25.58 km (4:39 / km) +360m 4:21 / km
shoes: Inov8 Road Claw

Long run. Slog up into Sandton, and fast back.
1 unit before. 1 mini barone at 11km. 1 unit with 2km to go, to set me up for breakfast.

Wednesday Jan 24 #

6 PM

Run 1:08:56 [3] 11.62 km (5:56 / km) +178m 5:31 / km
shoes: New Balance 880v6

Metrogaine from Zoo Lake. Steph navigated, to get some more practice map reading. I did clues. Quite a different experience :)

Tuesday Jan 23 #

5 PM

Run 31:33 [3] 8.02 km (3:56 / km) +142m 3:37 / km
shoes: New Balance Pace v1

Moderately hard. I think it's getting a bit easier to run under 32. Legs warmed up nicely.

Monday Jan 22 #

5 AM

Run 1:34:22 [3] 16.83 km (5:36 / km) +320m 5:07 / km
shoes: New Balance 1080 v6

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