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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jan 31, 2019:

activity # timemileskm+mload
  Run19 27:12:25 172.67(9:27) 277.88(5:52) 4575476.5
  Strength2 2:10:5121.3
  Total21 29:23:16 172.67 277.88 4575497.8
  [1-5]21 28:10:55

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Sunday Jan 27, 2019 #

9 AM

Run 6:08 intensity: (11 @0) + (1:54 @1) + (4:00 @2) + (3 @3) 0.93 km (6:37 / km) +9m 6:19 / km
ahr:122 max:132

Run 26:38 intensity: (37 @0) + (53 @1) + (9:53 @2) + (2:08 @3) + (12:41 @4) + (26 @5) 4.57 km (5:50 / km) +97m 5:16 / km
ahr:146 max:174 shoes: Asics Fuji Red

Such fun. Not the finest example of orienteering technique from me, but it was really fun.

Saturday Jan 26, 2019 #

Run 2:30:00 [3] 22.6 km (6:38 / km) +1038m 5:24 / km
shoes: Asics Fuji Red

Klipriviersberg with Rob and James. Slightly longer than last time thanks to the back long loop. Pretty tired by the end.

Friday Jan 25, 2019 #

6 AM

Strength 1:10:51 intensity: (50:39 @0) + (7:46 @1) + (12:21 @2) + (5 @3)
ahr:99 max:143

Thursday Jan 24, 2019 #

5 AM

Run 1:13:16 intensity: (3:08 @0) + (18:24 @1) + (34:45 @2) + (16:59 @3) 11.33 km (6:28 / km) +318m 5:40 / km
ahr:128 max:154 shoes: Inov8 Road Claw

8 x 300m hills. The first hill we chose in Duxberry was madness, so moved to another nearby.

Wednesday Jan 23, 2019 #

5 AM

Run 1:23:59 intensity: (54 @0) + (7:43 @1) + (55:13 @2) + (18:52 @3) + (1:17 @4) 14.94 km (5:37 / km) +252m 5:11 / km
ahr:133 max:165 shoes: Asics DS Trainer 23

Tuesday Jan 22, 2019 #

5 PM

Run warm up/down 18:28 intensity: (2:04 @0) + (4:34 @1) + (6:39 @2) + (5:11 @3) 3.26 km (5:40 / km) +41m 5:20 / km
ahr:127 max:150 shoes: Mizuno Wave Sayanora 1

Run 41:56 intensity: (36 @0) + (1:00 @1) + (5:45 @2) + (13:05 @3) + (13:02 @4) + (8:28 @5) 8.69 km (4:50 / km) +35m 4:44 / km
ahr:154 max:182 shoes: Mizuno Wave Sayanora 1

10 x 400m in 1:26, 400m jog recovery.

Sunday Jan 20, 2019 #

5 AM

Run 1:03:11 intensity: (12:36 @0) + (27:38 @1) + (20:36 @2) + (2:21 @3) 11.19 km (5:39 / km) +173m 5:15 / km
ahr:118 max:145 shoes: Brooks Launch

Saturday Jan 19, 2019 #

5 AM

Run 3:04:06 intensity: (1:36 @0) + (9:43 @1) + (53:09 @2) + (1:20:23 @3) + (36:25 @4) + (2:50 @5) 32.08 km (5:44 / km) +580m 5:16 / km
ahr:143 max:184 shoes: Asics DS Trainer 23

Long and hilly. Too early for this :)

Thursday Jan 17, 2019 #

Run 1:18:00 [3] 14.5 km (5:23 / km)
shoes: Asics DS Trainer 23

Had Cliff to keep the pace honest

Wednesday Jan 16, 2019 #

6 PM

Run 50:00 [3] 8.5 km (5:53 / km)
shoes: Inov8 Road Claw

Stopped early on the planned 15. Right leg was not feeling good - used the time for a good stretch and roll.

Tuesday Jan 15, 2019 #

7 PM

Run 58:00 [3] 11.0 km (5:16 / km)
shoes: Brooks Launch

5 x 1km. No watch, so just ran hard. Felt like good work.

Sunday Jan 13, 2019 #

6 AM

Run 2:22:00 [3] 20.0 km (7:06 / km) +1037m 5:38 / km
shoes: Asics Fuji Red

Klipriviersberg with Rob. Some great hills and solid downhills. I'm knackered now.

Saturday Jan 12, 2019 #

Run 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Mizuno Wave Sayanora 1

Warm up and then some of Bryanston park run with Lewton. Packed.

Friday Jan 11, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday Jan 10, 2019 #

5 AM

Run 1:16:00 [3] 13.44 km (5:39 / km) +218m 5:14 / km
shoes: Asics DS Trainer 23

Wednesday Jan 9, 2019 #

6 PM

Run 19:58 [3] 3.06 km (6:32 / km) +47m 6:04 / km
shoes: Asics DS Trainer 23

Run 33:45 [3] 8.01 km (4:13 / km) +135m 3:53 / km
shoes: Asics DS Trainer 23

Better than expected! Felt like a nap on the warmup.

Tuesday Jan 8, 2019 #

5 AM

Run 1:32:00 [3] 15.6 km (5:54 / km)
shoes: Brooks Launch

Not sure if I was tired from Sunday. This was tough!

Sunday Jan 6, 2019 #

Run 1:59:00 [3] 20.0 km (5:57 / km) +554m 5:14 / km
shoes: Asics Fuji Red

Great trail & tar run with Rob. Some good climb.

Friday Jan 4, 2019 #

Run 1:30:00 [3] 15.0 km (6:00 / km) +42m 5:55 / km
shoes: Inov8 Road Claw

Around Aston Bay, the new side of Jeffrey's Bay

Thursday Jan 3, 2019 #

Run 1:05:00 [3] 11.1 km (5:51 / km)
shoes: Inov8 Road Claw

8 x 200m hills. Another tour of Twee Riviere

Wednesday Jan 2, 2019 #

Run 1:21:00 [3] 14.1 km (5:45 / km)
shoes: Inov8 Road Claw

Around Twee Riviere. Watch is not working!

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