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Training Log Archive: apope

In the 30 days ending Apr 30, 2019:

activity # timemileskm+mload
  Run14 25:08:40 178.35(8:28) 287.03(5:15) 4042408.5
  Cycling2 19:11:04 126.48(6.6/h) 203.55(10.6/h) 461473.6
  Strength3 3:00:0054.0
  Paddle1 1:05:46 3.11(21:09) 5.01(13:08) 60.0
  Orienteering1 25:20 2.12(11:57) 3.41(7:25) 1417.3
  Total21 48:50:50 310.06 499.0 8803543.5
  [1-5]21 35:51:28

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Tuesday Apr 30, 2019 #

6 PM

Run 26:16 intensity: (5 @0) + (1:25 @1) + (19:13 @2) + (5:33 @3) 5.11 km (5:09 / km) +88m 4:44 / km
ahr:131 max:150 shoes: Nike Epic React 1

Sunday Apr 28, 2019 #

9 AM

Orienteering 25:20 intensity: (2:05 @0) + (1:50 @1) + (9:59 @2) + (5:50 @3) + (5:36 @4) 3.41 km (7:25 / km) +141m 6:09 / km
ahr:136 max:164

Saturday Apr 27, 2019 #

5 AM

Run 3:00:08 intensity: (10:15 @0) + (19:59 @1) + (30:59 @2) + (49:05 @3) + (42:49 @4) + (27:01 @5) 31.55 km (5:43 / km) +587m 5:13 / km
ahr:146 max:189

Friday Apr 26, 2019 #

Strength 1:00:00 [3]

Thursday Apr 25, 2019 #

6 PM

Run 1:37:19 intensity: (3:19 @0) + (8:09 @1) + (31:23 @2) + (42:39 @3) + (11:15 @4) + (34 @5) 17.72 km (5:29 / km) +363m 4:59 / km
ahr:139 max:172 shoes: Brooks Launch

HR was high at the end - I might be overdoing it.

Wednesday Apr 24, 2019 #

6 PM

Run 1:45:10 intensity: (4:27 @0) + (9:31 @1) + (53:09 @2) + (33:49 @3) + (4:14 @4) 20.08 km (5:14 / km) +313m 4:52 / km
ahr:135 max:159 shoes: Nike Zoom Fly

Tuesday Apr 23, 2019 #

6 AM

Run 42:28 intensity: (3:58 @0) + (2:18 @1) + (30:38 @2) + (5:34 @3) 8.03 km (5:17 / km) +114m 4:56 / km
ahr:128 max:150 shoes: Nike Zoom Fly

Monday Apr 22, 2019 #

9 AM

Paddle 1:05:46 intensity: (1:05:18 @0) + (28 @1) 5.01 km (13:08 / km) +6m 13:04 / km
ahr:81 max:112

Saturday Apr 20, 2019 #

6 AM

Run (Two Oceans ) 4:45:27 intensity: (45 @0) + (14 @1) + (1:03:57 @2) + (2:44:22 @3) + (56:09 @4) 56.35 km (5:04 / km) +688m 4:46 / km
ahr:146 max:166 shoes: Nike Zoom Fly

:)

Friday Apr 19, 2019 #

7 AM

Run 28:29 intensity: (1:46 @0) + (5:35 @1) + (21:02 @2) + (6 @3) 4.87 km (5:51 / km) +22m 5:43 / km
ahr:123 max:141 shoes: Nike Zoom Fly

With Mark to the start and back

Wednesday Apr 17, 2019 #

6 PM

Run 43:55 intensity: (15 @0) + (5:54 @1) + (26:20 @2) + (11:26 @3) 8.27 km (5:19 / km) +169m 4:49 / km
ahr:131 max:148

Tuesday Apr 16, 2019 #

6 PM

Run 1:18:09 intensity: (1:17 @0) + (5:31 @1) + (46:36 @2) + (24:45 @3) 15.48 km (5:03 / km) +231m 4:42 / km
ahr:134 max:152

Saturday Apr 13, 2019 #

6 AM

Run 1:51:42 intensity: (3:39 @0) + (6:19 @1) + (58:13 @2) + (41:44 @3) + (1:47 @4) 21.81 km (5:07 / km) +322m 4:46 / km
ahr:135 max:157 shoes: Nike Zoom Fly

Friday Apr 12, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday Apr 11, 2019 #

6 PM

Run 1:28:23 intensity: (12 @0) + (3:40 @1) + (48:14 @2) + (35:46 @3) + (31 @4) 17.36 km (5:05 / km) +295m 4:42 / km
ahr:136 max:157 shoes: Asics DS Trainer 23

Wednesday Apr 10, 2019 #

4 AM

Run 1:43:28 intensity: (4:07 @0) + (6:21 @1) + (48:53 @2) + (42:29 @3) + (1:38 @4) 20.04 km (5:10 / km) +260m 4:51 / km
ahr:135 max:158 shoes: Nike Zoom Fly

Tuesday Apr 9, 2019 #

7 PM

Run 42:42 intensity: (1:22 @0) + (8:49 @1) + (29:02 @2) + (3:29 @3) 8.01 km (5:20 / km) +131m 4:56 / km
ahr:127 max:145 shoes: Brooks Launch

Saturday Apr 6, 2019 #

6 AM

Run 4:35:04 intensity: (21 @0) + (7:02 @1) + (2:58:49 @2) + (1:28:44 @3) + (8 @4) 52.35 km (5:15 / km) +462m 5:02 / km
ahr:135 max:156 shoes: Nike Zoom Fly

Bergville to Ladysmith Ultra. Meant to be easy. Legs were pretty stiff by the end - quads are tired from the bike tour. Fantastic route and race. Route is quite easy. Race is small and all round enjoyable.

Friday Apr 5, 2019 #

6 AM

Strength 1:00:00 [3]

Tuesday Apr 2, 2019 #

6 AM

Cycling 9:11:23 intensity: (4:36:55 @0) + (2:12:11 @1) + (2:11:22 @2) + (10:53 @3) + (2 @4) 100.68 km (11.0 kph) +2063m
ahr:109 max:155

Day 4. The ride from Tenahead to Tiffendel was torturously slow and wonderfully remote. The decent down into Wartrail on Volunteers Pass was ridiculous on my bike - did some walking downhill. We cruised home with another big day. And then I drove home - arriving at 1am.

Thanks Stijn for an awesomely planned route. Oli, Melch, Kevin and Stijn were great company :)

Monday Apr 1, 2019 #

6 AM

Cycling 9:59:41 intensity: (6:39:16 @0) + (1:36:54 @1) + (1:39:09 @2) + (4:18 @3) + (4 @4) 102.87 km (10.3 kph) +2551m
ahr:100 max:155

Day 3. The Queen stage. Lots of climbing. Felt like we'd never get there. Glorious hot chocolate and red wine at Tenahead lodge. Even better than yesterday? The views were great. My bike was much more suited to today. Had to tighten the headset.

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