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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  Run20 8:06:31 51.55(9:26) 82.95(5:52) 997171.0
  Cycling9 4:39:59 51.18(11.0/h) 82.37(17.7/h) 130656.3
  Strength4 1:45:0031.5
  Orienteering1 1:13:38 5.14(14:20) 8.27(8:54) 29047.7
  Total29 15:45:08 107.86 173.59 2593306.5
  [1-5]29 15:28:02

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Wednesday Jul 31, 2019 #

5 PM

Run 33:24 intensity: (2 @0) + (6 @1) + (3:04 @2) + (25:04 @3) + (5:08 @4) 5.9 km (5:40 / km) +77m 5:19 / km
ahr:142 max:165 shoes: New Balance Pace v1

Tuesday Jul 23, 2019 #

7 AM

Run 38:06 intensity: (2 @0) + (1:05 @1) + (35:00 @2) + (1:59 @3) 5.59 km (6:49 / km) +50m 6:31 / km
ahr:122 max:145 shoes: Asics Fuji Red

Easy run with Steph around Vic Falls

Sunday Jul 21, 2019 #

3 PM

Run 38:35 intensity: (37 @0) + (52 @1) + (8:30 @2) + (9:13 @3) + (19:23 @4) 6.02 km (6:25 / km) +55m 6:08 / km
ahr:145 max:169 shoes: Asics Fuji Red

Vic Falls, trying not to get eaten

Saturday Jul 20, 2019 #

6 PM

Run 22:30 intensity: (27 @0) + (1:58 @1) + (19:32 @2) + (33 @3) 3.6 km (6:15 / km)
ahr:120 max:133 shoes: Asics Fuji Red

Kasane (near Chobe)

Friday Jul 19, 2019 #

5 PM

Run 20:22 intensity: (5 @0) + (1:32 @1) + (18:16 @2) + (29 @3) 3.03 km (6:43 / km) +2m 6:42 / km
ahr:120 max:135 shoes: Asics Fuji Red

Nata Lodge

Wednesday Jul 17, 2019 #

7 AM

Run 18:44 intensity: (9 @1) + (36 @2) + (8:23 @3) + (9:36 @4) 3.12 km (6:00 / km) +49m 5:34 / km
ahr:149 max:160 shoes: Inov-8 Road 233

Tuesday Jul 16, 2019 #

7 AM

Cycling 27:20 intensity: (1:32 @0) + (4:29 @1) + (6:30 @2) + (13:10 @3) + (1:39 @4) 7.63 km (16.7 kph) +188m
ahr:128 max:161

Monday Jul 15, 2019 #

6 PM

Cycling 19:34 intensity: (5 @0) + (4:22 @1) + (6:15 @2) + (7:16 @3) + (1:24 @4) + (12 @5) 7.47 km (22.9 kph) +121m
ahr:128 max:173

Sunday Jul 14, 2019 #

9 AM

Run 30:28 intensity: (3 @1) + (14:12 @2) + (14:32 @3) + (1:41 @4) 5.01 km (6:05 / km) +78m 5:39 / km
ahr:134 max:155 shoes: Nike Epic React 1

Steph up to 5km!
6 PM

Run 15:09 intensity: (34 @1) + (9:36 @2) + (4:03 @3) + (56 @4) 3.02 km (5:01 / km) +30m 4:47 / km
ahr:129 max:158 shoes: New Balance Pace v1

Gym warmup, with dogs

Strength 15:00 [3]

Squats

Saturday Jul 13, 2019 #

8 AM

Run 25:59 intensity: (7 @2) + (9:05 @3) + (16:47 @4) 5.06 km (5:08 / km) +61m 4:51 / km
ahr:152 max:167 shoes: Inov-8 Road 233

1 PM

Orienteering 1:13:38 intensity: (14 @0) + (6 @1) + (40 @2) + (11:01 @3) + (40:48 @4) + (20:49 @5) 8.27 km (8:54 / km) +290m 7:35 / km
ahr:161 max:183 shoes: Inov8 Trail Talon 270 Pink

Mogales Middle. Happened to find 4, which was in the wrong spot, and proceeded to loose 7 min on 5. Didn't enjoy all the climbing much, but in the end it was a nice run.

Run 9:27 intensity: (53 @1) + (5:24 @2) + (3:10 @3) 1.67 km (5:39 / km) +12m 5:27 / km
ahr:127 max:139

Friday Jul 12, 2019 #

6 AM

Strength 1:00:00 [3]

6 PM

Run 20:30 intensity: (13 @1) + (34 @2) + (8:47 @3) + (10:56 @4) 3.37 km (6:05 / km) +39m 5:46 / km
ahr:149 max:164 shoes: Nike Zoom Fly

Thursday Jul 11, 2019 #

6 PM

Run 26:10 intensity: (2 @1) + (16 @2) + (8:33 @3) + (17:19 @4) 5.05 km (5:11 / km) +97m 4:44 / km
ahr:153 max:166 shoes: Inov-8 Road 233

Wednesday Jul 10, 2019 #

7 AM

Cycling 26:46 intensity: (2:36 @0) + (9:30 @1) + (10:50 @2) + (3:50 @3) 6.29 km (14.1 kph) +163m
ahr:114 max:144

5 PM

Cycling 18:36 intensity: (2:48 @0) + (11:11 @1) + (4:37 @2) 6.28 km (20.3 kph) +40m
ahr:105 max:126

Run 21:19 intensity: (9 @0) + (21 @1) + (3:53 @2) + (7:35 @3) + (8:49 @4) + (32 @5) 3.39 km (6:17 / km) +48m 5:52 / km
ahr:144 max:181

Tuesday Jul 9, 2019 #

7 AM

Cycling 26:33 intensity: (45 @0) + (3:57 @1) + (7:55 @2) + (12:54 @3) + (1:02 @4) 7.64 km (17.3 kph) +188m
ahr:129 max:153

ITW
7 PM

Run 22:06 intensity: (6 @1) + (17 @2) + (6:10 @3) + (12:37 @4) + (2:56 @5) 3.45 km (6:24 / km) +72m 5:48 / km
ahr:155 max:176

Monday Jul 8, 2019 #

6 PM

Cycling 21:05 intensity: (1:00 @0) + (4:53 @1) + (8:59 @2) + (4:16 @3) + (1:57 @4) 7.52 km (21.4 kph) +123m
ahr:122 max:159

HFW

Run 24:03 intensity: (6:24 @1) + (14:28 @2) + (3:11 @3) 3.86 km (6:14 / km) +59m 5:47 / km
ahr:120 max:145 shoes: New Balance 1080 v6

Post stress fracture build up run with Steph.

Sunday Jul 7, 2019 #

7 AM

Cycling 1:32:31 intensity: (5:40 @0) + (34:42 @1) + (49:24 @2) + (2:45 @3) 24.39 km (15.8 kph) +327m
ahr:113 max:140

4 PM

Run 42:51 intensity: (1 @0) + (34 @1) + (11:05 @2) + (25:01 @3) + (6:10 @4) 8.16 km (5:15 / km) +92m 4:58 / km
ahr:139 max:164 shoes: New Balance Pace v1

Dog run with 6 x R pace strides.

Saturday Jul 6, 2019 #

8 AM

Run 25:55 intensity: (4 @0) + (34 @1) + (4:10 @2) + (5:43 @3) + (12:40 @4) + (2:44 @5) 4.92 km (5:16 / km) +64m 4:57 / km
ahr:150 max:180 shoes: Nike Epic React 1

Easy Wits park run. Ran with Michael and Dyllan.
5 PM

Run 15:28 intensity: (5 @0) + (53 @1) + (7:19 @2) + (7:11 @3) 3.04 km (5:06 / km) +44m 4:45 / km
ahr:131 max:150 shoes: Nike Epic React 1

Dog run

Strength 15:00 [3]

Strength: heavy squats. 4 sets up to 5 x 80kg

Friday Jul 5, 2019 #

6 AM

Run 18:50 intensity: (14 @1) + (35 @2) + (9:27 @3) + (8:28 @4) + (6 @5) 3.05 km (6:11 / km) +30m 5:54 / km
ahr:150 max:171 shoes: New Balance Pace v1

Thursday Jul 4, 2019 #

7 AM

Cycling 25:34 intensity: (40 @0) + (2:18 @1) + (6:44 @2) + (15:33 @3) + (19 @4) 7.65 km (18.0 kph) +155m
ahr:132 max:156

8 PM

Run 16:35 intensity: (14 @0) + (17 @1) + (5:16 @2) + (4:19 @3) + (6:29 @4) 2.65 km (6:15 / km) +39m 5:49 / km
ahr:140 max:164 shoes: New Balance Pace v1

With Steph

Wednesday Jul 3, 2019 #

Strength 15:00 [3]

Heavy squats. 4 sets up to 8 x 70kg
6 PM

Cycling 22:00 [3] 7.5 km (20.5 kph)

HFW

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