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Training Log Archive: apope

In the 7 days ending Feb 24:

activity # timemileskm+m
  Run3 5:11:56 25.12(12:25) 40.42(7:43) 1883
  Strength1 1:00:00
  Total4 6:11:56 25.12 40.42 1883
  [1-5]4 6:07:29

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MoTuWeThFrSaSu

Saturday Feb 23 #

7 PM

Run race 3:40:02 intensity: (1:13 @0) + (4:56 @1) + (21:17 @2) + (51:46 @3) + (1:59:09 @4) + (21:41 @5) 23.67 km (9:18 / km) +1638m 6:54 / km
ahr:156 max:183 shoes: Asics Fuji Red

Batrun 2019 - Sprint Edition. No Lions Head peak this year due to the recent fire. So just up and down Devil's Peak and Platteklip.
This was a blast. It was so varied - climbing, descending, fast road, jeep tracks, flattish trail at the top of Platteklip to Maclears.
I was pretty happy with my performance. Summitted Devil's Peak around 25th, and then passed a bunch of people up Platteklip. Ended up 14th. About 10 min behind Martin, which is pretty good, although he's not that fit. He said he's done the whole route in less time.
Kane was 2h32 I think!

Friday Feb 22 #

Strength 1:00:00 [3]

Skipped leg day

Wednesday Feb 20 #

6 PM

Run 18:34 intensity: (30 @0) + (27 @1) + (1:36 @2) + (6:27 @3) + (3:47 @4) + (5:47 @5) 4.15 km (4:29 / km) +57m 4:11 / km
ahr:155 max:176 shoes: Asics Fuji Red

A hard lap of Wanderers

Run 26:05 intensity: (3 @0) + (38 @1) + (7:05 @2) + (15:46 @3) + (2:33 @4) 4.1 km (6:21 / km) +53m 5:58 / km
ahr:142 max:159 shoes: Asics Fuji Red

Easy lap with Steph

Tuesday Feb 19 #

6 AM

Run 47:15 intensity: (2:41 @0) + (17:08 @1) + (22:56 @2) + (4:30 @3) 8.5 km (5:33 / km) +134m 5:09 / km
ahr:124 max:149 shoes: Nike Zoom Fly

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