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Training Log Archive: apope

In the 31 days ending Jul 31, 2020:

activity # timemileskm+mload
  Cycling29 15:36:47 184.29(11.8/h) 296.58(19.0/h) 1325200.1
  Run18 12:20:31 65.95(11:14) 106.14(6:59) 3443183.0
  Hiking2 6:33:00 14.36(27:22) 23.11(17:01) 96528.3
  Orienteering1 1:29:11 4.33(20:35) 6.97(12:48) 33330.9
  Total47 35:59:29 268.93(8:02) 432.8(4:59) 6066442.3
  [1-5]47 30:50:35

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Friday Jul 31, 2020 #

12 PM

Orienteering 1:29:11 intensity: (1:12 @1) + (17:35 @2) + (50:01 @3) + (20:14 @4) + (9 @5) 6.97 km (12:48 / km) +333m 10:20 / km
ahr:141 max:170 shoes: Inov8 Arctic Talon

OO Cup Training Camp Day 3.
Super cool area of beech forest on a hill with interesting and distinct contours. On the whole, it went better than I expected. It was a lot of fun. Started at about 12.30 so it was really warm. I didn't see anyone else out there. Glad that I made the trip.

Run 10:13 intensity: (1:00 @2) + (8:47 @3) + (26 @4) 1.78 km (5:45 / km)
ahr:140 max:153

Tuesday Jul 28, 2020 #

6 PM

Run 25:53 intensity: (47 @0) + (8:01 @1) + (14:47 @2) + (2:18 @3) 4.08 km (6:21 / km) +65m 5:53 / km
ahr:116 max:147

Monday Jul 27, 2020 #

7 AM

Cycling 37:00 [3] 12.8 km (20.8 kph)

Work and back

Sunday Jul 26, 2020 #

2 PM

Run 1:53:12 intensity: (15 @0) + (3:31 @1) + (23:52 @2) + (29:00 @3) + (55:16 @4) + (1:18 @5) 12.01 km (9:26 / km) +956m 6:45 / km
ahr:145 max:178 shoes: Nike Terra Kiger 6

A 1 hour push up the hill from Montreux. Got 906m of climb in 1 hour, and a bit past Haut Caux. Took the gorge on the way down. Good training - sustained HR and effort for 1 hour.

In the morning, Steph and I did the Gorge de Chauderon hike from Montreux. We saw some of the Montreux Trail Extreme guys walking down the last few km. They started 110km/8000m/24+ hours ago in Bex. Massive route!

Saturday Jul 25, 2020 #

4 PM

Cycling 3:03:51 intensity: (34:14 @0) + (1:33:14 @1) + (50:32 @2) + (5:00 @3) + (51 @4) 53.03 km (17.3 kph) +334m
ahr:106 max:154

Out to Montreux to see the Freddy Mercury statue (an excuse for a ride really), and back via the vineyards.
One of the Montreux trail festival races was finishing right next to Freddy.

Friday Jul 24, 2020 #

Cycling 38:00 [3] 12.8 km (20.2 kph)

Work and back

Thursday Jul 23, 2020 #

Cycling 36:00 [3] 12.8 km (21.3 kph)

Work and back, with some beach volleyball on the way home.

Wednesday Jul 22, 2020 #

6 PM

Run 34:29 intensity: (4:12 @1) + (15:51 @2) + (12:01 @3) + (2:25 @4) 5.46 km (6:19 / km) +165m 5:29 / km
ahr:129 max:162

Tuesday Jul 21, 2020 #

Cycling 36:00 [3] 12.8 km (21.3 kph)

Work and back
7 PM

Run 25:15 intensity: (4:08 @1) + (15:12 @2) + (5:55 @3) 4.18 km (6:03 / km) +69m 5:35 / km
ahr:123 max:147 shoes: Nike Legend React

Monday Jul 20, 2020 #

Cycling 36:00 [3] 12.8 km (21.3 kph)

Work and back
7 PM

Run 29:55 intensity: (38 @0) + (30 @1) + (10:06 @2) + (16:53 @3) + (1:48 @4) 4.02 km (7:27 / km) +222m 5:50 / km
ahr:133 max:157 shoes: Nike Legend React

30 min of local hills

Sunday Jul 19, 2020 #

9 AM

Run 41:18 intensity: (18 @0) + (12:04 @1) + (15:23 @2) + (9:52 @3) + (3:41 @4) 5.32 km (7:46 / km) +235m 6:21 / km
ahr:125 max:162 shoes: Asics Fuji Red

Jog with Josua and the dogs from Barboluese station to Solalex

Hiking 3:16:13 intensity: (43:37 @0) + (1:23:02 @1) + (58:42 @2) + (10:52 @3) 13.14 km (14:56 / km) +512m 12:30 / km
ahr:107 max:144 shoes: Asics Fuji Red

A hike/jog around Tour de l'Argentine. Really good route!
Started out with a group of 6, but they took some strain on the first uphill, and the plan was for Josua and I to go a bit faster. Only started my watch when we left them, after a good few hundred metres of climb.

Saturday Jul 18, 2020 #

5 PM

Run 57:25 intensity: (14 @0) + (7:03 @1) + (19:56 @2) + (30:08 @3) + (4 @4) 10.02 km (5:44 / km) +121m 5:24 / km
ahr:129 max:151 shoes: Nike Legend React

Friday Jul 17, 2020 #

7 AM

Cycling 18:30 [3] 6.5 km (21.1 kph)

5 PM

Run 19:00 [3] 6.5 km (2:55 / km)

6 PM

Cycling 22:16 intensity: (1 @0) + (3:02 @1) + (15:27 @2) + (3:46 @3) 3.6 km (9.7 kph) +44m
ahr:123 max:144

Thursday Jul 16, 2020 #

11 AM

Cycling 22:00 [3] 4.0 km (10.9 kph) +280m

5 PM

Run 17:10 intensity: (35 @1) + (11:14 @2) + (5:21 @3) 3.02 km (5:41 / km) +54m 5:13 / km
ahr:127 max:143

Wednesday Jul 15, 2020 #

7 AM

Cycling 18:00 [3] 6.5 km (21.7 kph)

5 PM

Cycling 18:00 [3] 6.5 km (21.7 kph)

7 PM

Run 31:25 intensity: (12 @0) + (5:18 @1) + (13:43 @2) + (12:08 @3) + (4 @4) 5.36 km (5:52 / km) +87m 5:25 / km
ahr:128 max:152

Tuesday Jul 14, 2020 #

7 AM

Cycling 14:58 intensity: (3:18 @1) + (8:19 @2) + (3:21 @3) 6.39 km (25.6 kph) +26m
ahr:122 max:144

6 PM

Cycling 20:55 intensity: (3:05 @0) + (6:35 @1) + (10:58 @2) + (17 @3) 6.48 km (18.6 kph) +53m
ahr:111 max:134

Monday Jul 13, 2020 #

7 AM

Cycling 18:50 [3] 6.5 km (20.7 kph)

6 PM

Cycling 18:42 intensity: (3:06 @0) + (7:55 @1) + (6:34 @2) + (1:07 @3) 6.57 km (21.1 kph) +30m
ahr:109 max:147

Sunday Jul 12, 2020 #

9 AM

Cycling 2:00:46 intensity: (23:09 @0) + (41:21 @1) + (48:45 @2) + (7:31 @3) 30.01 km (14.9 kph) +243m
ahr:108 max:142

1 PM

Cycling 1:03:42 intensity: (13:14 @0) + (30:45 @1) + (19:04 @2) + (39 @3) 19.82 km (18.7 kph) +225m
ahr:105 max:137

6 PM

Run 32:27 intensity: (24 @1) + (20:43 @2) + (10:35 @3) + (45 @4) 5.38 km (6:02 / km) +58m 5:43 / km
ahr:130 max:153

Saturday Jul 11, 2020 #

6 PM

Run 35:02 intensity: (6:47 @1) + (15:01 @2) + (13:14 @3) 6.22 km (5:38 / km) +31m 5:30 / km
ahr:125 max:141 shoes: Nike Epic React 1

Friday Jul 10, 2020 #

5 PM

Run 25:20 intensity: (4:00 @1) + (20:50 @2) + (30 @3) 4.42 km (5:44 / km) +6m 5:42 / km
ahr:120 max:141 shoes: Nike Legend React

Thursday Jul 9, 2020 #

7 AM

Cycling 18:00 [3] 6.5 km (21.7 kph)

6 PM

Cycling 12:00 [3] 4.0 km (20.0 kph)

Stopped at the potjie on the way home. 4 days in the office this week was a bit of a strain.

Wednesday Jul 8, 2020 #

7 AM

Cycling 18:00 [3] 6.5 km (21.7 kph)

6 PM

Cycling 18:00 [3] 6.5 km (21.7 kph)

7 PM

Run 29:49 intensity: (43 @0) + (5:37 @1) + (17:03 @2) + (6:26 @3) 5.15 km (5:47 / km) +55m 5:30 / km
ahr:122 max:148

Tuesday Jul 7, 2020 #

8 AM

Cycling 18:00 [3] 6.5 km (21.7 kph)

9 PM

Cycling 15:45 intensity: (3:16 @0) + (7:04 @1) + (5:25 @2) 6.61 km (25.2 kph) +57m
ahr:106 max:131

Monday Jul 6, 2020 #

7 AM

Cycling 20:00 [3] 6.5 km (19.5 kph)

5 PM

Cycling 18:00 [3] 6.5 km (21.7 kph)

Sunday Jul 5, 2020 #

10 AM

Hiking 3:16:47 intensity: (2:35:53 @0) + (32:04 @1) + (8:50 @2) 9.97 km (19:44 / km) +453m 16:05 / km
ahr:85 max:129 shoes: Asics Fuji Red

Creux du Van hike with Steph, Sam and co. Seems like the must do hike in the Jura/Neuchatel region. It was a good one, but the Jura aren't quite as spectacular as the Alps.

Saturday Jul 4, 2020 #

1 PM

Run 2:29:42 intensity: (20:42 @0) + (50:41 @1) + (34:29 @2) + (39:14 @3) + (4:36 @4) 13.5 km (11:05 / km) +1030m 8:02 / km
ahr:117 max:158 shoes: Asics Fuji Red

Le Mol├ęson loop with Simone. Fantastic ridge line. Simone drove to the start. Unfortunately I set my watch to treadmill and not trail.

Friday Jul 3, 2020 #

5 PM

Run 35:23 intensity: (56 @0) + (8:00 @1) + (13:55 @2) + (9:29 @3) + (3:03 @4) 5.7 km (6:12 / km) +219m 5:12 / km
ahr:126 max:164

Thursday Jul 2, 2020 #

7 AM

Cycling 18:00 [3] 6.5 km (21.7 kph)

6 PM

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

Wednesday Jul 1, 2020 #

7 AM

Cycling 19:00 [3] 6.5 km (20.5 kph)

5 PM

Cycling 16:32 intensity: (1:10 @0) + (3:03 @1) + (11:01 @2) + (1:18 @3) 6.57 km (23.8 kph) +34m
ahr:117 max:147

Run 27:33 intensity: (3:24 @0) + (5:57 @1) + (14:47 @2) + (3:25 @3) 4.04 km (6:50 / km) +71m 6:16 / km
ahr:115 max:145 shoes: Nike Legend React

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