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Training Log Archive: apope

In the 31 days ending Mar 31, 2019:

activity # timemileskm+mload
  Run22 34:04:58 233.35(8:46) 375.54(5:27) 5808549.8
  Cycling3 13:50:02 105.14(7.6/h) 169.21(12.2/h) 308864.2
  Strength5 5:00:0090.0
  Orienteering3 2:40:25 10.52(15:15) 16.92(9:29) 74241.6
  Total31 55:35:25 349.01 561.68 9638745.6
  [1-5]31 47:26:10

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Sunday Mar 31, 2019 #

7 AM

Cycling 9:42:40 intensity: (5:02:56 @0) + (2:06:08 @1) + (2:30:08 @2) + (3:28 @3) 110.89 km (11.4 kph) +2087m
ahr:108 max:149

Day 2 - Otto du Plesis to Ugie, via Baster Voetpad
I thought the first descent was a bit hairy on this bike. I was in for a much more challenging descent with 800m drop off Baster Voetpad. Big day. Back got quite sore descending in the drops. Fred Leask met us with cool drinks and beers near the bottom of the rough stuff. And we flew along after that to the Leask home. So hospitable. I loved the whole day :)

Saturday Mar 30, 2019 #

1 PM

Cycling 3:49:44 intensity: (1:48:09 @0) + (59:41 @1) + (58:34 @2) + (3:17 @3) + (3 @4) 53.76 km (14.0 kph) +962m
ahr:109 max:155

Day 1 of the Stijn Eastern Cape Epic.
Eased into it - Barkley East over Otto du Plesis pass, to a spot next to the road to camp.
On the new gravel touring bike - we did some initial getting to know each other today.

Friday Mar 29, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday Mar 28, 2019 #

5 PM

Run 1:19:59 intensity: (1:04 @0) + (9:00 @1) + (29:07 @2) + (36:20 @3) + (4:28 @4) 15.01 km (5:20 / km) +243m 4:56 / km
ahr:137 max:163 shoes: Brooks Launch

Ready for a few days of no running!

Wednesday Mar 27, 2019 #

4 PM

Run 2:01:52 intensity: (1:57 @0) + (10:52 @1) + (1:05:28 @2) + (43:03 @3) + (32 @4) 23.13 km (5:16 / km) +440m 4:49 / km
ahr:134 max:158 shoes: Nike Zoom Fly

Tuesday Mar 26, 2019 #

6 AM

Run 1:12:59 intensity: (4:58 @0) + (7:46 @1) + (45:51 @2) + (14:24 @3) 14.02 km (5:12 / km) +201m 4:51 / km
ahr:131 max:152 shoes: Asics DS Trainer 23

6 PM

Run 45:00 [3] 8.5 km (5:18 / km)
shoes: New Balance 880v6

Garmin fail

Sunday Mar 24, 2019 #

10 AM

Run warm up/down 10:28 intensity: (8:44 @2) + (1:44 @3) 1.86 km (5:38 / km) +32m 5:11 / km
ahr:137 max:151 shoes: Inov8 Trail Talon 270 Pink

Orienteering 43:35 intensity: (10 @0) + (7 @1) + (4:26 @2) + (18:46 @3) + (16:46 @4) + (3:20 @5) 6.03 km (7:13 / km) +177m 6:18 / km
ahr:154 max:181 shoes: Inov8 Trail Talon 270 Pink

Run 11:05 intensity: (3:43 @0) + (1:53 @1) + (4:56 @2) + (33 @3) 1.01 km (11:01 / km) +35m 9:23 / km
ahr:118 max:145 shoes: Inov8 Trail Talon 270 Pink

5 PM

Run 1:23:04 intensity: (20 @0) + (1:15 @1) + (48:00 @2) + (33:03 @3) + (26 @4) 15.38 km (5:24 / km) +313m 4:54 / km
ahr:137 max:157 shoes: Nike Zoom Fly

Saturday Mar 23, 2019 #

10 AM

Run 8:51 intensity: (22 @0) + (10 @1) + (6:49 @2) + (1:30 @3) 1.25 km (7:05 / km) +84m 5:18 / km
ahr:134 max:148 shoes: Inov8 Trail Talon 270 Pink

Orienteering 1:19:56 intensity: (9:38 @0) + (12:50 @1) + (37:39 @2) + (14:23 @3) + (5:26 @4) 7.83 km (10:13 / km) +435m 7:59 / km
ahr:129 max:164 shoes: Inov8 Trail Talon 270 Pink

Tough but enjoyable. Nice planning and lots of difficult legs. Messed up #15 quite badly. Snuck past Brian right near the end. HR definitely not correct
1 PM

Orienteering 36:54 intensity: (8:44 @0) + (7:18 @1) + (15:29 @2) + (5:23 @3) 3.06 km (12:04 / km) +129m 9:57 / km
ahr:123 max:153 shoes: Inov8 Trail Talon 270 Pink

Control collecting

Friday Mar 22, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday Mar 21, 2019 #

8 AM

Run 2:06:26 intensity: (57 @0) + (1:54 @1) + (48:46 @2) + (1:06:27 @3) + (8:22 @4) 24.01 km (5:16 / km) +368m 4:53 / km
ahr:141 max:161 shoes: Nike Zoom Fly

Suffered starting late!

Wednesday Mar 20, 2019 #

5 AM

Run 1:20:06 intensity: (1:24 @0) + (7:45 @1) + (42:33 @2) + (25:48 @3) + (2:36 @4) 15.04 km (5:20 / km) +247m 4:55 / km
ahr:135 max:168 shoes: Brooks Launch

Tuesday Mar 19, 2019 #

6 PM

Run 1:20:39 intensity: (13 @0) + (1:51 @1) + (34:04 @2) + (41:18 @3) + (3:13 @4) 15.01 km (5:22 / km) +302m 4:53 / km
ahr:140 max:161 shoes: Asics DS Trainer 23

Saturday Mar 16, 2019 #

6 AM

Run 5:02:30 intensity: (4:03 @0) + (6:13 @1) + (1:43:14 @2) + (2:31:39 @3) + (31:26 @4) + (5:55 @5) 50.31 km (6:01 / km) +923m 5:30 / km
ahr:142 max:179 shoes: Nike Zoom Fly

Nevilles 50k in Dullstroom. Great change of scenery. Spent some time at each waterpoint, so the average pace was slow, but the running speed wasn't bad

Friday Mar 15, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday Mar 14, 2019 #

5 AM

Run 1:27:12 intensity: (10:34 @0) + (30:25 @1) + (43:08 @2) + (3:05 @3) 15.31 km (5:42 / km) +246m 5:16 / km
ahr:121 max:148 shoes: Brooks Launch

Happy that's done. 3 big midweek days... Feeling it.

Wednesday Mar 13, 2019 #

5 AM

Run 2:19:14 intensity: (34 @0) + (3:07 @1) + (1:12:17 @2) + (45:36 @3) + (12:08 @4) + (5:32 @5) 24.36 km (5:43 / km) +479m 5:12 / km
ahr:140 max:186 shoes: Nike Zoom Fly

Tuesday Mar 12, 2019 #

5 PM

Run 1:37:06 intensity: (42 @0) + (2:27 @1) + (56:17 @2) + (37:22 @3) + (18 @4) 18.58 km (5:13 / km) +314m 4:49 / km
ahr:137 max:156 shoes: Asics DS Trainer 23

Enjoyed this more than normal, which is usually the sign I'm about to overdo it.

Sunday Mar 10, 2019 #

9 AM

Run 16:45 intensity: (7 @0) + (5 @1) + (2:20 @2) + (9:01 @3) + (3:50 @4) + (1:22 @5) 3.66 km (4:35 / km) +32m 4:23 / km
ahr:150 max:177

4 PM

Cycling 17:38 intensity: (5:16 @0) + (6:16 @1) + (6:06 @2) 4.56 km (15.5 kph) +39m
ahr:114 max:135

Saturday Mar 9, 2019 #

5 AM

Run 2:56:44 intensity: (57 @0) + (4:12 @1) + (23:42 @2) + (1:13:53 @3) + (1:10:44 @4) + (3:16 @5) 33.94 km (5:12 / km) +542m 4:49 / km
ahr:150 max:176 shoes: Nike Zoom Fly

Wanderers 3 Peaks route. Tried to keep it quite easy but ended up chasing the fast okes a bit too much

Friday Mar 8, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday Mar 7, 2019 #

6 AM

Run 1:12:43 intensity: (2:53 @0) + (9:58 @1) + (30:49 @2) + (28:16 @3) + (47 @4) 13.26 km (5:29 / km) +212m 5:05 / km
ahr:134 max:157 shoes: Brooks Launch

Easy not quite 15k

Wednesday Mar 6, 2019 #

6 PM

Run 50:29 intensity: (41 @0) + (12 @1) + (16:49 @2) + (24:41 @3) + (8:06 @4) 10.55 km (4:47 / km) +114m 4:32 / km
ahr:144 max:165 shoes: Nike Zoom Fly

5 x 1km, 2 min jog rest. 4:00 up, 3:52 down, 4:01 u, 3:43 d, 3:53 up

Tuesday Mar 5, 2019 #

6 AM

Run 1:24:27 intensity: (14:38 @0) + (19:42 @1) + (27:04 @2) + (18:31 @3) + (4:32 @4) 15.25 km (5:32 / km) +258m 5:06 / km
ahr:126 max:161 shoes: Mizuno Wave Sayanora 1

Sunday Mar 3, 2019 #

5 AM

Run 2:37:07 intensity: (4:00 @0) + (2:09 @1) + (1:59:48 @2) + (30:26 @3) + (44 @4) 29.04 km (5:25 / km) +86m 5:20 / km
ahr:134 max:159 shoes: Nike Zoom Fly

Vaal Half Marathon with Steph in about 1.50. She did another lap, and I ran to 25km and back. Very pleasant, once we got through the mayhem of registration and the start.

Saturday Mar 2, 2019 #

8 AM

Run 1:28:43 intensity: (13 @0) + (47 @1) + (24:17 @2) + (42:05 @3) + (21:21 @4) 16.84 km (5:16 / km) +136m 5:04 / km
ahr:146 max:168 shoes: Brooks Launch

Albert's Farm Park Run, then back to Emmarentia for a pre marathon 20 min with Steph. The brown dog rolled in poo :(

Friday Mar 1, 2019 #

6 AM

Strength 1:00:00 [3]

6 PM

Run 51:29 intensity: (2 @0) + (6 @1) + (18:05 @2) + (27:38 @3) + (5:38 @4) 10.23 km (5:02 / km) +203m 4:35 / km
ahr:143 max:162 shoes: Nike Zoom Fly

Garmin Auto Sync - it works!

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