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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jul 31, 2016:

activity # timemileskm+mload
  Cycling15 13:26:28 136.73(10.2/h) 220.05(16.4/h) 3736241.9
  Run12 9:52:34 62.09(9:33) 99.92(5:56) 1452177.8
  Crossfit8 6:00:00108.0
  Orienteering2 2:06:49 9.61(13:12) 15.46(8:12) 46738.0
  Total36 31:25:51 208.43 335.43 5656565.8

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Sunday Jul 31, 2016 #

8 AM

Run 1:58:48 [3] 20.41 km (5:49 / km) +364m 5:21 / km
shoes: Inov-8 Road 233

Emergency Wolkberg training

Saturday Jul 30, 2016 #

7 AM

Cycling 1:57:08 [3] 23.35 km (12.0 kph) +492m

Spruit cruise with Steph and Jimmy.

Friday Jul 29, 2016 #

6 AM

Crossfit 45:00 [3]

Thursday Jul 28, 2016 #

6 AM

Run 44:19 [3] 7.5 km (5:54 / km) +131m 5:26 / km

Wednesday Jul 27, 2016 #

6 AM

Run 23:10 [3] 5.0 km (4:38 / km)
shoes: Inov-8 Road 233

Tuesday Jul 26, 2016 #

6 AM

Crossfit 45:00 [3]

Very good decision not to cycle home last night... it rained a lot this morning.

Sunday Jul 24, 2016 #

9 AM

Run 1:08:00 [3] 7.5 km (9:04 / km) +103m 8:29 / km

Watch died for some reason - buggy firmware.
Pretty steady. Got my head into it a bit more and managed to sneak in ahead of Eugene. Enjoyed it.

Brown - Splits

Saturday Jul 23, 2016 #

6 AM

Cycling 3:06:29 [3] 48.46 km (15.6 kph) +874m

Cycling 19:12 [3] 6.69 km (20.9 kph) +101m

Friday Jul 22, 2016 #

6 AM

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

ITW
7 AM

Crossfit 45:00 [3]

Crossfit China!
5 PM

Cycling 23:03 [3] 7.46 km (19.4 kph) +131m

Thursday Jul 21, 2016 #

6 AM

Run hills 37:27 [3] 6.75 km (5:33 / km) +189m 4:52 / km
shoes: Inov-8 Road 233

10 x 8th Ave

Wednesday Jul 20, 2016 #

6 AM

Run 32:00 [3] 6.0 km (5:20 / km)
shoes: Inov-8 Road 233

Tuesday Jul 19, 2016 #

6 AM

Crossfit 45:00 [3]

Crossfit China!

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

ITW

Monday Jul 18, 2016 #

5 PM

Cycling 22:33 [3] 7.52 km (20.0 kph) +128m

HFW

Sunday Jul 17, 2016 #

9 AM

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Pegasus 29 #1

Running around putting out/collecting controls and shadowing at the Golden Harvest training.

Saturday Jul 16, 2016 #

8 AM

Run 59:49 [3] 10.21 km (5:51 / km) +207m 5:19 / km
shoes: Inov-8 Road 233

Dog run, through the back of the Bryanston Park Run.

Friday Jul 15, 2016 #

5 AM

Cycling 26:31 [3] 7.09 km (16.0 kph) +203m

6 AM

Crossfit 45:00 [3]

Thursday Jul 14, 2016 #

6 AM

Run 44:07 [3] 8.3 km (5:19 / km) +124m 4:57 / km
shoes: Inov-8 Road 233

Frosty river run.
5 PM

Cycling 23:10 [3] 7.42 km (19.2 kph) +140m

HFW

Tuesday Jul 12, 2016 #

5 AM

Cycling 28:05 [3] 7.14 km (15.3 kph) +208m

Into Crossfit
6 AM

Crossfit 45:00 [3]

Monday Jul 11, 2016 #

7 AM

Run 18:23 [3] 3.32 km (5:32 / km) +71m 5:00 / km

5 PM

Cycling 23:37 [3] 7.5 km (19.1 kph) +131m

HFW

Sunday Jul 10, 2016 #

9 AM

Orienteering 1:36:49 [3] 10.46 km (9:15 / km) +467m 7:34 / km


Brown - Splits

Saturday Jul 9, 2016 #

6 AM

Cycling 3:00:00 [3] 53.0 km (17.7 kph) +863m

Friday Jul 8, 2016 #

5 AM

Cycling 27:36 [3] 7.11 km (15.5 kph) +203m

To Crossfit
6 AM

Crossfit 45:00 [3]

Crossfit China!

Thursday Jul 7, 2016 #

5 PM

Cycling 23:30 [3] 7.5 km (19.1 kph) +126m

HFW

Wednesday Jul 6, 2016 #

7 AM

Run 22:13 [3] 3.83 km (5:48 / km) +56m 5:24 / km
shoes: Inov-8 Road 233

Tuesday Jul 5, 2016 #

5 AM

Cycling 27:30 [3] 7.29 km (15.9 kph)

In to Crossfit.
6 AM

Crossfit 45:00 [3]

Crossfit China!

Monday Jul 4, 2016 #

5 PM

Cycling 22:04 [3] 7.53 km (20.5 kph) +138m

Home from work

Sunday Jul 3, 2016 #

7 AM

Run 8:32 [3] 1.5 km (5:40 / km) +33m 5:07 / km

Run 43:39 [3] 9.9 km (4:24 / km) +114m 4:10 / km
shoes: Mizuno Wave Sayanora 1

Pirates 10km. Moderate effort.
Better than I expected :)

Saturday Jul 2, 2016 #

7 AM

Run 1:12:07 [3] 9.69 km (7:26 / km) +60m 7:13 / km
shoes: Nike Pegasus 29 #2

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