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Training Log Archive: apope

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Run5 3:55:19 25.84(9:06) 41.58(5:40) 43572.6
  Cycling4 3:48:11 39.56(10.4/h) 63.66(16.7/h) 79848.7
  Orienteering1 53:54 4.58(11:46) 7.37(7:19) 11823.4
  Total9 8:37:24 69.98(7:24) 112.61(4:36) 1350144.7
  [1-5]9 8:34:10

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MoTuWeThFrSaSu

Sunday Sep 27 #

9 AM

Cycling 49:16 intensity: (5:19 @1) + (14:53 @2) + (26:35 @3) + (2:27 @4) + (2 @5) 8.46 km (10.3 kph) +446m
ahr:131 max:168

Orienteering 53:54 intensity: (3:47 @2) + (24:52 @3) + (25:15 @4) 7.37 km (7:19 / km) +118m 6:46 / km
ahr:149 max:167 shoes: Inov8 Arctic Talon

Race at the local forest - Mauverney. It was much better than I expected. Not too many brambles and no nettles. Just a pity about the rain and 6 degree weather :)
Lots of streams and small re-entrant detail. A couple of mistakes, but nothing big, so I'm happy with that.
Winner did about 43 min.

Saturday Sep 26 #

6 PM

Run 43:50 intensity: (12 @0) + (7:23 @1) + (30:46 @2) + (5:29 @3) 8.05 km (5:27 / km) +76m 5:12 / km
ahr:121 max:149 shoes: Nike Legend React

Snow on the nearby Alps! Its suddenly a max of 9 degrees today. I do enjoy a run in crisp conditions with frosted mountains in the distance. Leia does too, so our pace was a bit higher than normal :)

Thursday Sep 24 #

Cycling 38:00 [2] 12.6 km (19.9 kph)

8 PM

Run 21:22 intensity: (12 @0) + (1:40 @1) + (10:21 @2) + (9:09 @3) 3.41 km (6:16 / km) +40m 5:55 / km
ahr:128 max:146 shoes: Nike Legend React

Feeling wrecked this evening. I wasn't 100% well the next morning either, but it seemed to pass quite quickly.

Wednesday Sep 23 #

6 PM

Run 1:21:39 intensity: (22 @0) + (17 @1) + (5:01 @2) + (29:06 @3) + (44:21 @4) + (2:32 @5) 14.0 km (5:50 / km) +187m 5:28 / km
ahr:150 max:173 shoes: Nike Legend React

Run with the work people: 20 x 30s on/off, then 3 x hills.
Then ran home. Trying to cram a bit before the marathon in 4.5 weeks.

Tuesday Sep 22 #

5 PM

Run 39:29 intensity: (24 @1) + (19:20 @2) + (17:15 @3) + (2:30 @4) 8.02 km (4:55 / km) +63m 4:44 / km
ahr:132 max:157 shoes: Nike Epic React 1

Home from work. 5 x 1km fast, 200m recovery. 4:03 (traffic light); 3:54; 3:43; 3:50; 3:42

Monday Sep 21 #

Cycling 38:00 [2] 12.6 km (19.9 kph)

11 AM

Cycling 1:42:55 intensity: (2:26 @0) + (15:09 @1) + (1:07:04 @2) + (17:57 @3) + (19 @4) 30.0 km (17.5 kph) +352m
ahr:121 max:156

3 PM

Run 48:59 intensity: (2 @0) + (12:39 @1) + (26:37 @2) + (8:52 @3) + (49 @4) 8.1 km (6:03 / km) +68m 5:48 / km
ahr:120 max:155 shoes: Nike Legend React

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