Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rob1280

In the 7 days ending Sep 10, 2017:

activity	#	time	miles		km		+m
Run	5	5:56:22	41.31	(8:38)	66.48	(5:22)	1411
Climbing	1	1:00:00
Paddle	1	48:20	6.29	(7:41)	10.12	(4:47)	9
Total	7	7:44:42	47.6		76.6		1420

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Sunday Sep 10, 2017 #

7 AM

Run 43:51 [3] 8.88 km (4:56 / km) +242m 4:21 / km
ahr:154 max:174 shoes: New Balance Pace

Run with Alistair and Alex around cascades area in PMB. Love running at low altitude. Some nice hills.

Saturday Sep 9, 2017 #

7 AM

Run 2:39:15 [3] 27.15 km (5:52 / km) +550m 5:20 / km
ahr:156 max:174 shoes: Sense Pro 2 Light blue

Run with Kate from Karkloof county club. Cool run. Very hot towards the end.

Thursday Sep 7, 2017 #

5 AM

Run 1:03:34 [3] 11.61 km (5:28 / km) +293m 4:52 / km
ahr:143 max:176 shoes: New Balance Pace

6x800m on orange. Hard session.

5 PM

Paddle 48:20 [3] 10.12 km (4:47 / km) +9m 4:45 / km
ahr:167 max:178

Scratching on second with some help to stay there. Hard paddle tonight, decent time.

Wednesday Sep 6, 2017 #

4 PM

Run 56:20 [3] 10.87 km (5:11 / km) +182m 4:47 / km
ahr:147 max:166 shoes: New Balance Pace

Easy westcliff loop. Calves were a bit tight after hard run yesterday.

Tuesday Sep 5, 2017 #

5 PM

Run 33:22 [3] 7.97 km (4:11 / km) +143m 3:50 / km
ahr:170 max:180 shoes: New Balance Pace

Ran a bit hard for first 4km, only 10sec off Alex, the suffered on km 5 and didn't recover after that. Still happy with the time though.

Auto belay at cityrock. Routes mainly set by KP making it unfair. Don't even know who he is. 18 that should be a 21 that pumped me for the rest of the session, 21,16,(19a)x3,(18a),(16a),17,(18a). Not too much success but lots of pump.