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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending May 31, 2019:

activity # timemileskm+mload
  Run21 24:43:48 172.66(8:36) 277.86(5:20) 4402541.9
  Strength3 3:00:0054.0
  Orienteering2 48:31 5.6(8:40) 9.01(5:23) 7616.5
  Total25 28:32:19 178.26 286.88 4478612.5
  [1-5]25 28:24:07

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Thursday May 30, 2019 #

6 PM

Run 11:18 intensity: (3 @1) + (20 @2) + (10:33 @3) + (22 @4) 2.46 km (4:36 / km) +27m 4:22 / km
ahr:142 max:152 shoes: Nike Zoom Fly FK

Run 35:01 intensity: (7 @1) + (1:18 @2) + (15:15 @3) + (18:21 @4) 8.01 km (4:22 / km) +136m 4:02 / km
ahr:148 max:162 shoes: Nike Zoom Fly FK

Wednesday May 29, 2019 #

6 PM

Run 11:32 intensity: (5 @0) + (12 @1) + (3:42 @2) + (7:33 @3) 2.46 km (4:41 / km) +31m 4:25 / km
ahr:131 max:144

Tuesday May 28, 2019 #

7 PM

Run 40:51 intensity: (47 @1) + (6:54 @2) + (26:02 @3) + (7:08 @4) 8.27 km (4:56 / km) +132m 4:34 / km
ahr:142 max:157 shoes: Nike Zoom Fly

Sunday May 26, 2019 #

2 PM

Run 27:49 intensity: (15 @0) + (18 @1) + (7:10 @2) + (19:14 @3) + (52 @4) 5.2 km (5:21 / km) +74m 5:00 / km
ahr:136 max:154 shoes: Asics Fuji Red

Saturday May 25, 2019 #

7 AM

Run 1:41:43 intensity: (2 @0) + (1:41 @1) + (48:22 @2) + (45:03 @3) + (6:35 @4) 17.95 km (5:40 / km) +189m 5:23 / km
ahr:133 max:164 shoes: Asics DS Trainer 23

Breakfast run with Khanyiso and Andrew

Friday May 24, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday May 23, 2019 #

6 PM

Run 1:00:39 intensity: (3 @0) + (8 @1) + (6:23 @2) + (22:04 @3) + (32:01 @4) 12.03 km (5:02 / km) +209m 4:38 / km
ahr:148 max:166 shoes: Nike Epic React 1

Wednesday May 22, 2019 #

6 PM

Run 1:01:12 intensity: (10 @0) + (56 @1) + (9:16 @2) + (37:44 @3) + (13:06 @4) 12.02 km (5:06 / km) +211m 4:41 / km
ahr:141 max:161 shoes: Nike Zoom Fly

Tuesday May 21, 2019 #

6 PM

Run 59:33 intensity: (7 @1) + (8:37 @2) + (46:45 @3) + (4:04 @4) 11.85 km (5:01 / km) +302m 4:27 / km
ahr:139 max:164 shoes: Nike Epic React 1

3 x 800m hills

Sunday May 19, 2019 #

8 AM

Run 6:54 intensity: (6 @0) + (1:35 @1) + (2:48 @2) + (2:25 @3) 1.15 km (6:00 / km) +14m 5:40 / km
ahr:124 max:147

Orienteering 22:54 intensity: (25 @0) + (22 @1) + (9:16 @2) + (2:37 @3) + (10:06 @4) + (8 @5) 4.51 km (5:04 / km) +76m 4:41 / km
ahr:141 max:172 shoes: Inov8 Trail Talon 270 Pink

Woodlands! Always a challenge. The splits are interesting - no one really dominated. Missed the route under the building to 9. I didn't get to hang around to analyse all the routes.

Saturday May 18, 2019 #

7 AM

Run 1:17:56 intensity: (4 @0) + (12 @1) + (5:10 @2) + (48:01 @3) + (24:29 @4) 15.05 km (5:11 / km) +291m 4:43 / km
ahr:145 max:165 shoes: Nike Zoom Fly

Friday May 17, 2019 #

6 AM

Strength 1:00:00 [3]

Thursday May 16, 2019 #

6 PM

Run 46:50 intensity: (4 @0) + (8 @1) + (7:25 @2) + (21:51 @3) + (17:22 @4) 9.52 km (4:55 / km) +230m 4:24 / km
ahr:145 max:167 shoes: Nike Zoom Fly FK

8 x 400m hills

Wednesday May 15, 2019 #

6 PM

Run 1:13:57 intensity: (6 @1) + (16 @2) + (12:31 @3) + (48:47 @4) + (12:17 @5) 14.02 km (5:17 / km) +283m 4:47 / km
ahr:160 max:175 shoes: Nike Zoom Fly

HR up the spout. Wasn't working that hard.

Tuesday May 14, 2019 #

7 PM

Run 50:24 intensity: (2 @0) + (1:26 @1) + (14:43 @2) + (17:56 @3) + (16:17 @4) 10.6 km (4:45 / km) +135m 4:28 / km
ahr:141 max:169 shoes: Nike Zoom Fly FK

5 x 1km. 4:00 up and 3:50 down. New shoes!

Sunday May 12, 2019 #

7 AM

Run 1:20:20 intensity: (2:32 @0) + (15:23 @1) + (54:41 @2) + (7:44 @3) 14.17 km (5:40 / km) +207m 5:17 / km
ahr:127 max:150 shoes: Nike Zoom Fly

Saturday May 11, 2019 #

Orienteering 25:37 [3] 4.5 km (5:42 / km)
shoes: Inov8 Trail Talon 270 Pink

6 AM

Run 2:05:20 intensity: (1:06 @0) + (12 @1) + (6:46 @2) + (1:07:46 @3) + (28:45 @4) + (20:45 @5) 22.92 km (5:28 / km) +444m 4:59 / km
ahr:154 max:185 shoes: Nike Epic React 1

Friday May 10, 2019 #

6 AM

Strength 1:00:00 [3]

5 PM

Run 1:04:05 intensity: (1:11 @0) + (3:57 @1) + (26:56 @2) + (23:07 @3) + (1:25 @4) + (7:29 @5) 12.07 km (5:19 / km) +219m 4:52 / km
ahr:142 max:186 shoes: Nike Zoom Fly

Wednesday May 8, 2019 #

6 AM

Run 1:44:48 intensity: (51 @0) + (1:09 @1) + (33:57 @2) + (1:03:44 @3) + (5:07 @4) 20.39 km (5:08 / km) +332m 4:45 / km
ahr:142 max:166 shoes: Nike Epic React 1

Tuesday May 7, 2019 #

6 AM

Run 1:15:49 intensity: (23 @0) + (6:51 @1) + (29:38 @2) + (28:55 @3) + (10:02 @4) 14.71 km (5:09 / km) +269m 4:43 / km
ahr:139 max:161 shoes: Nike Zoom Fly

Sunday May 5, 2019 #

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Fuji Red

Jog around Delta putting out and collecting controls.

Saturday May 4, 2019 #

6 AM

Run 19:21 intensity: (3 @0) + (1:41 @1) + (3:55 @2) + (13:42 @3) 4.06 km (4:46 / km) +82m 4:19 / km
ahr:140 max:154

Wednesday May 1, 2019 #

5 AM

Run 5:18:26 intensity: (50 @0) + (13:35 @1) + (55:47 @2) + (2:01:31 @3) + (1:44:12 @4) + (22:31 @5) 53.95 km (5:54 / km) +586m 5:36 / km
ahr:150 max:194 shoes: Nike Epic React 1

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