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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 28 days ending Feb 28, 2019:

activity # timemileskm+mload
  Run13 14:22:46 90.4(9:33) 145.49(5:56) 3409293.9
  Strength2 2:08:1721.7
  Cycling2 1:07:19 11.44(10.2/h) 18.41(16.4/h) 2537.5
  Total16 17:38:22 101.84 163.89 3661323.1
  [1-5]16 16:14:20

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Wednesday Feb 27, 2019 #

5 AM

Run 52:41 intensity: (2:17 @0) + (10:14 @1) + (25:11 @2) + (14:59 @3) 10.13 km (5:12 / km) +121m 4:54 / km
ahr:130 max:150 shoes: Nike Zoom Fly

2 x 2km at ~3:55 (optimistic 10k pace)
HR is also optimistically low???

Tuesday Feb 26, 2019 #

6 PM

Run 42:53 intensity: (45 @0) + (4:09 @1) + (16:54 @2) + (20:23 @3) + (42 @4) 8.26 km (5:12 / km) +143m 4:47 / km
ahr:136 max:155 shoes: Nike Zoom Fly

Easy, but the DOMS is still there!

Saturday Feb 23, 2019 #

7 PM

Run race 3:40:02 intensity: (1:13 @0) + (4:56 @1) + (21:17 @2) + (51:46 @3) + (1:59:09 @4) + (21:41 @5) 23.67 km (9:18 / km) +1638m 6:54 / km
ahr:156 max:183 shoes: Asics Fuji Red

Batrun 2019 - Sprint Edition. No Lions Head peak this year due to the recent fire. So just up and down Devil's Peak and Platteklip.
This was a blast. It was so varied - climbing, descending, fast road, jeep tracks, flattish trail at the top of Platteklip to Maclears.
I was pretty happy with my performance. Summitted Devil's Peak around 25th, and then passed a bunch of people up Platteklip. Ended up 14th. About 10 min behind Martin, which is pretty good, although he's not that fit. He said he's done the whole route in less time.
Kane was 2h32 I think!

Friday Feb 22, 2019 #

Strength 1:00:00 [3]

Skipped leg day

Wednesday Feb 20, 2019 #

6 PM

Run 18:34 intensity: (30 @0) + (27 @1) + (1:36 @2) + (6:27 @3) + (3:47 @4) + (5:47 @5) 4.15 km (4:29 / km) +57m 4:11 / km
ahr:155 max:176 shoes: Asics Fuji Red

A hard lap of Wanderers

Run 26:05 intensity: (3 @0) + (38 @1) + (7:05 @2) + (15:46 @3) + (2:33 @4) 4.1 km (6:21 / km) +53m 5:58 / km
ahr:142 max:159 shoes: Asics Fuji Red

Easy lap with Steph

Tuesday Feb 19, 2019 #

6 AM

Run 47:15 intensity: (2:41 @0) + (17:08 @1) + (22:56 @2) + (4:30 @3) 8.5 km (5:33 / km) +134m 5:09 / km
ahr:124 max:149 shoes: Nike Zoom Fly

Sunday Feb 17, 2019 #

7 AM

Cycling 42:04 intensity: (5:45 @0) + (14:51 @1) + (21:28 @2) 9.23 km (13.2 kph) +253m
ahr:119 max:136

To St Davids, aboard the new fiets

Run 13:27 intensity: (16 @0) + (16 @1) + (5:37 @2) + (2:48 @3) + (2:44 @4) + (1:46 @5) 2.93 km (4:35 / km) +26m 4:23 / km
ahr:146 max:178 shoes: Asics Fuji Red

St Davids orienteering.
11 AM

Cycling 25:15 intensity: (11:51 @0) + (9:30 @1) + (3:54 @2) 9.18 km (21.8 kph)
ahr:110 max:129

And back home

Saturday Feb 16, 2019 #

7 AM

Run 22:14 intensity: (2:34 @0) + (6:31 @1) + (13:08 @2) + (1 @3) 4.94 km (4:30 / km) +74m 4:11 / km
ahr:118 max:128 shoes: Asics DS Trainer 23

Bez Park Run. Lekker route. Muddy. Almost beaten by an 11 year old.

Run 1:01:23 intensity: (1:27 @0) + (3:56 @1) + (41:05 @2) + (13:04 @3) + (1:51 @4) 10.04 km (6:07 / km) +190m 5:35 / km
ahr:133 max:161 shoes: Asics DS Trainer 23

Some kays, but not enough.

Friday Feb 15, 2019 #

7 PM

Run 52:18 intensity: (2:17 @0) + (3:31 @1) + (12:07 @2) + (33:49 @3) + (34 @4) 9.98 km (5:14 / km) +154m 4:52 / km
ahr:140 max:157

Thursday Feb 14, 2019 #

6 PM

Run 1:11:41 intensity: (8 @0) + (10:28 @1) + (42:35 @2) + (17:06 @3) + (1:24 @4) 12.15 km (5:54 / km) +206m 5:26 / km
ahr:132 max:158 shoes: Inov-8 Road 233

Wednesday Feb 13, 2019 #

7 PM

Run warm up/down 11:30 intensity: (44 @0) + (3:08 @1) + (7:25 @2) + (13 @3) 2.2 km (5:13 / km) +29m 4:54 / km
ahr:123 max:141 shoes: Asics DS Trainer 23

Run 34:26 intensity: (7 @1) + (2:37 @2) + (12:38 @3) + (10:33 @4) + (8:31 @5) 8.01 km (4:18 / km) +130m 3:59 / km
ahr:158 max:180 shoes: Asics DS Trainer 23

Pretty hard work for the pace...

Tuesday Feb 12, 2019 #

6 PM

Run 53:19 intensity: (20 @0) + (2:02 @1) + (16:42 @2) + (27:04 @3) + (7:11 @4) 10.31 km (5:10 / km) +173m 4:46 / km
ahr:142 max:162 shoes: Inov-8 Road 233

Sunday Feb 10, 2019 #

6 PM

Run 25:53 intensity: (47 @0) + (52 @1) + (13:59 @2) + (8:50 @3) + (1:25 @4) 5.01 km (5:10 / km) +88m 4:45 / km
ahr:137 max:157 shoes: Inov8 Road Claw

Marshaled the marathon this morning.

Saturday Feb 9, 2019 #

6 AM

Run 1:49:05 intensity: (3:31 @0) + (4:35 @1) + (10:07 @2) + (54:19 @3) + (35:05 @4) + (1:28 @5) 21.09 km (5:10 / km) +192m 4:57 / km
ahr:148 max:174 shoes: Asics DS Trainer 23

Jeppe Helpers Run. First run after the cold. Not too bad.

Friday Feb 8, 2019 #

6 AM

Strength 1:08:17 intensity: (46:53 @0) + (9:26 @1) + (8:38 @2) + (3:20 @3)
ahr:101 max:151

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