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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Feb 17:

activity # timemileskm+m
  Run6 5:20:18 37.64(8:31) 60.58(5:17) 981
  Cycling2 1:07:19 11.44(10.2/h) 18.41(16.4/h) 253
  Total7 6:27:37 49.08(7:54) 78.99(4:54) 1234
  [1-5]7 6:02:15

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MoTuWeThFrSaSu

Sunday Feb 17 #

7 AM

Cycling 42:04 intensity: (5:45 @0) + (14:51 @1) + (21:28 @2) 9.23 km (13.2 kph) +253m
ahr:119 max:136

To St Davids, aboard the new fiets

Run 13:27 intensity: (16 @0) + (16 @1) + (5:37 @2) + (2:48 @3) + (2:44 @4) + (1:46 @5) 2.93 km (4:35 / km) +26m 4:23 / km
ahr:146 max:178 shoes: Asics Fuji Red

St Davids orienteering.
11 AM

Cycling 25:15 intensity: (11:51 @0) + (9:30 @1) + (3:54 @2) 9.18 km (21.8 kph)
ahr:110 max:129

And back home

Saturday Feb 16 #

7 AM

Run 22:14 intensity: (2:34 @0) + (6:31 @1) + (13:08 @2) + (1 @3) 4.94 km (4:30 / km) +74m 4:11 / km
ahr:118 max:128 shoes: Asics DS Trainer 23

Bez Park Run. Lekker route. Muddy. Almost beaten by an 11 year old.

Run 1:01:23 intensity: (1:27 @0) + (3:56 @1) + (41:05 @2) + (13:04 @3) + (1:51 @4) 10.04 km (6:07 / km) +190m 5:35 / km
ahr:133 max:161 shoes: Asics DS Trainer 23

Some kays, but not enough.

Friday Feb 15 #

7 PM

Run 52:18 intensity: (2:17 @0) + (3:31 @1) + (12:07 @2) + (33:49 @3) + (34 @4) 9.98 km (5:14 / km) +154m 4:52 / km
ahr:140 max:157

Thursday Feb 14 #

6 PM

Run 1:11:41 intensity: (8 @0) + (10:28 @1) + (42:35 @2) + (17:06 @3) + (1:24 @4) 12.15 km (5:54 / km) +206m 5:26 / km
ahr:132 max:158 shoes: Inov-8 Road 233

Wednesday Feb 13 #

7 PM

Run warm up/down 11:30 intensity: (44 @0) + (3:08 @1) + (7:25 @2) + (13 @3) 2.2 km (5:13 / km) +29m 4:54 / km
ahr:123 max:141 shoes: Asics DS Trainer 23

Run 34:26 intensity: (7 @1) + (2:37 @2) + (12:38 @3) + (10:33 @4) + (8:31 @5) 8.01 km (4:18 / km) +130m 3:59 / km
ahr:158 max:180 shoes: Asics DS Trainer 23

Pretty hard work for the pace...

Tuesday Feb 12 #

6 PM

Run 53:19 intensity: (20 @0) + (2:02 @1) + (16:42 @2) + (27:04 @3) + (7:11 @4) 10.31 km (5:10 / km) +173m 4:46 / km
ahr:142 max:162 shoes: Inov-8 Road 233

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