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Training Log Archive: apope

In the 30 days ending Jun 30, 2019:

activity # timemileskm+mload
  Run5 11:58:44 79.43(9:03) 127.83(5:37) 2190296.5
  Cycling10 6:28:31 70.22(10.8/h) 113.0(17.5/h) 156588.2
  Orienteering2 3:20:16 15.33(13:04) 24.67(8:07) 41461.3
  Strength2 2:00:0036.0
  Total19 23:47:31 164.97 265.5 4169482.0
  [1-5]19 23:23:18

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Sunday Jun 30, 2019 #

Orienteering 1:40:00 [3] 12.0 km (8:20 / km)
shoes: Inov8 Trail Talon 270 Pink

Mountain Marathon at Stirrup Glen. Not sure where my Garmin track went...
9 AM

Orienteering 1:40:16 intensity: (5 @0) + (12:26 @1) + (26:18 @2) + (40:57 @3) + (19:51 @4) + (39 @5) 12.66 km (7:55 / km) +414m 6:48 / km
ahr:136 max:173

Saturday Jun 29, 2019 #

9 AM

Cycling 57:59 intensity: (6:31 @0) + (26:20 @1) + (24:00 @2) + (1:08 @3) 13.85 km (14.3 kph) +219m
ahr:109 max:141

Friday Jun 28, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday Jun 27, 2019 #

8 AM

Cycling 26:46 intensity: (5 @0) + (6:03 @1) + (10:10 @2) + (10:28 @3) 7.61 km (17.1 kph) +192m
ahr:125 max:150

Wednesday Jun 26, 2019 #

7 AM

Cycling 28:00 [3] 7.5 km (16.1 kph)

To work

Cycling 27:45 intensity: (3:12 @0) + (8:31 @1) + (9:51 @2) + (5:14 @3) + (57 @4) 7.69 km (16.6 kph) +188m
ahr:116 max:156

6 PM

Cycling 19:17 intensity: (3:26 @1) + (10:22 @2) + (5:13 @3) + (16 @4) 7.4 km (23.0 kph) +121m
ahr:125 max:156

Tuesday Jun 25, 2019 #

7 AM

Cycling 33:27 intensity: (4:40 @0) + (11:29 @1) + (11:48 @2) + (5:30 @3) 7.62 km (13.7 kph) +159m
ahr:114 max:147

To work
6 PM

Cycling 22:52 intensity: (36 @1) + (20:00 @2) + (2:16 @3) 7.5 km (19.7 kph) +35m
ahr:127 max:143

Home

Monday Jun 24, 2019 #

Cycling 24:00 [3] 7.5 km (18.8 kph)

Home from work. Faster this direction
6 PM

Cycling 22:35 intensity: (58 @0) + (11:47 @1) + (7:53 @2) + (1:53 @3) + (4 @4) 7.4 km (19.7 kph) +121m
ahr:113 max:152

Sunday Jun 23, 2019 #

8 AM

Cycling 1:12:38 intensity: (7:14 @0) + (13:42 @1) + (25:40 @2) + (21:17 @3) + (4:45 @4) 22.15 km (18.3 kph) +325m
ahr:123 max:166

Saturday Jun 22, 2019 #

10 AM

Cycling 53:12 intensity: (3:48 @1) + (8:26 @2) + (19:08 @3) + (21:50 @4) 16.79 km (18.9 kph) +205m
ahr:143 max:167

Friday Jun 21, 2019 #

6 AM

Strength 1:00:00 [3]

Monday Jun 17, 2019 #

8 AM

Run 1:27:51 intensity: (11 @0) + (19 @1) + (2:22 @2) + (22:43 @3) + (1:01:02 @4) + (1:14 @5) 15.95 km (5:31 / km) +135m 5:17 / km
ahr:153 max:181

Sunday Jun 9, 2019 #

5 AM

Run 8:32:32 intensity: (54 @0) + (22 @1) + (41:10 @2) + (4:30:04 @3) + (3:02:33 @4) + (17:29 @5) 87.8 km (5:50 / km) +1729m 5:19 / km
ahr:147 max:187 shoes: Nike Zoom Fly FK


locationtimespeedo/asexcatsplitspeedo/asexcattime of day
Pinetown 18,56 km01:46:155:44 min/km34713335170801:46:155:44 min/km34713335170807:16:05
Winston Park 29,51 km02:49:085:44 min/km31263004156801:02:535:45 min/km27412625139008:18:58
Drummond 43,05 km04:04:225:41 min/km26102508133101:15:155:34 min/km1715163187609:34:12
Cato Ridge 56,89 km05:23:175:41 min/km19711885101301:18:565:43 min/km94388248610:53:08
Camperdown 62,58 km05:56:505:43 min/km1830174794633:33:005:54 min/km1129104257311:26:40
Umlaas Road 67,02 km06:25:175:45 min/km1772168891428:28:006:25 min/km1745157084711:55:07
Polly Shortts 79,26 km07:49:435:56 min/km1850174394701:24:266:54 min/km29352612132013:19:33
Pietermaritzburg 86,83 km08:32:345:55 min/km1774166990542:51:005:40 min/km1535140173614:02:24

Tuesday Jun 4, 2019 #

7 PM

Run 17:15 intensity: (6 @0) + (59 @1) + (12:19 @2) + (3:51 @3) 3.39 km (5:05 / km) +73m 4:36 / km
ahr:125 max:139 shoes: Nike Epic React 1

Sunday Jun 2, 2019 #

6 AM

Run 50:21 intensity: (17 @0) + (58 @1) + (8:55 @2) + (39:58 @3) + (13 @4) 10.34 km (4:52 / km) +123m 4:36 / km
ahr:136 max:152 shoes: Nike Epic React 1

Run with Rob, and breakfast with Rob + Stijn.

Saturday Jun 1, 2019 #

7 AM

Run 50:45 intensity: (15 @1) + (7:05 @2) + (30:47 @3) + (12:38 @4) 10.35 km (4:54 / km) +130m 4:37 / km
ahr:144 max:162 shoes: Nike Zoom Fly

Wanderers pre comrades run with Gerda Steyn

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