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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Sep 13, 2015:

activity # timemileskm+mload
  Run4 4:15:14 25.5(10:00) 41.04(6:13) 45188.1
  Spinning2 2:14:2340.3
  Orienteering1 55:21 4.43(12:29) 7.14(7:45) 60533.2
  Total7 7:24:58 29.94 48.18 1056161.7
  [1-5]7 7:07:07

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MoTuWeThFrSaSu

Sunday Sep 13, 2015 #

8 AM

Orienteering race (Kloofendal) 55:21 [4] 7.14 km (7:45 / km) +605m 5:27 / km
shoes: Inov8 x-talon

First starter on Brown. Didn't think to follow the tape to the start control. Ran into a fence near the parking before I actually looked at the map properly.
Route to #11 wasn't great.
Stuffed up my plan to #18
Enjoyed it a lot and didn't get stuck in too much green.
4 PM

Run 1:12:52 intensity: (17:51 @0) + (8:43 @1) + (22:01 @2) + (8:51 @3) + (4:51 @4) + (10:35 @5) 9.98 km (7:18 / km) +237m 6:31 / km
ahr:131 max:222 shoes: Nike Vomero 7 #2

Wanted to get some extra distance, so took Leia to the Salomon City Trail test run. Nice course around Wits.

Saturday Sep 12, 2015 #

7 AM

Spinning 1:29:23 [3]
ahr:128 max:152

Friday Sep 11, 2015 #

5 AM

Run 1:04:11 [3] 11.15 km (5:45 / km)
shoes: Nike Vomero 7 #2

Thursday Sep 10, 2015 #

5 AM

Run intervals 1:00:54 [4] 10.0 km (6:05 / km) +56m 5:55 / km
shoes: Mizuno Wave Sayanora 1

16 x 400m at 1:33 with 45s rest

Wednesday Sep 9, 2015 #

6 AM

Run 57:17 [2] 9.91 km (5:47 / km) +158m 5:21 / km
shoes: Nike Vomero 7 #2

Easy dog run

Tuesday Sep 8, 2015 #

7 PM

Spinning 45:00 [3]

First spin on our bikes at home. 10 x 2 min on, 1 min off

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