Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Jun 30, 2020:

activity # timemileskm+mload
  Run20 12:32:06 76.91(9:47) 123.77(6:05) 2690201.6
  Cycling25 11:33:55 119.92(10.4/h) 192.99(16.7/h) 2261106.3
  Orienteering5 4:26:54 18.62(14:20) 29.96(8:55) 62963.6
  Trail Running1 3:42:50 13.95(15:59) 22.45(9:56) 155649.4
  Total42 32:15:45 229.39(8:26) 369.16(5:15) 7136420.9
  [1-5]42 30:36:38

«»
3:42
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Jun 30, 2020 #

7 AM

Cycling 17:54 intensity: (2:49 @0) + (11:47 @1) + (3:18 @2) 6.38 km (21.4 kph) +15m
ahr:103 max:125

6 PM

Cycling 23:04 intensity: (3:52 @0) + (9:46 @1) + (9:26 @2) 6.47 km (16.8 kph) +54m
ahr:107 max:130

8 PM

Run 10:56 intensity: (19 @0) + (4:15 @1) + (5:37 @2) + (45 @3) 2.2 km (4:58 / km) +11m 4:51 / km
ahr:114 max:146

Monday Jun 29, 2020 #

7 AM

Cycling 20:22 intensity: (2:53 @0) + (5:11 @1) + (10:24 @2) + (1:54 @3) 6.41 km (18.9 kph) +37m
ahr:114 max:140

5 PM

Cycling 18:22 intensity: (1:55 @0) + (4:34 @1) + (10:47 @2) + (1:06 @3) 6.58 km (21.5 kph) +36m
ahr:114 max:136

Run 30:26 intensity: (2:25 @1) + (18:54 @2) + (8:56 @3) + (11 @4) 5.17 km (5:53 / km) +68m 5:32 / km
ahr:126 max:152 shoes: Nike Legend React

Sunday Jun 28, 2020 #

6 PM

Run 35:07 intensity: (1:21 @1) + (22:10 @2) + (11:11 @3) + (25 @4) 6.0 km (5:51 / km) +71m 5:31 / km
ahr:128 max:152 shoes: Nike Epic React 1

Friday Jun 26, 2020 #

6 PM

Run 29:09 intensity: (14 @0) + (3:10 @1) + (11:48 @2) + (13:57 @3) 5.17 km (5:38 / km) +58m 5:20 / km
ahr:128 max:146

Thursday Jun 25, 2020 #

7 AM

Cycling 22:15 intensity: (4:23 @0) + (9:37 @1) + (8:15 @2) 6.43 km (17.3 kph) +21m
ahr:106 max:130

6 PM

Cycling 22:28 intensity: (8:07 @0) + (10:58 @1) + (3:23 @2) 6.59 km (17.6 kph) +48m
ahr:99 max:120

Run 35:10 intensity: (6:25 @1) + (18:04 @2) + (10:41 @3) 5.01 km (7:01 / km) +60m 6:37 / km
ahr:128 max:144 shoes: Nike Legend React

Wednesday Jun 24, 2020 #

7 AM

Cycling 18:04 intensity: (1:18 @0) + (10:21 @1) + (6:25 @2) 6.4 km (21.3 kph) +20m
ahr:108 max:127

4 PM

Cycling 1:02:57 intensity: (1:27 @0) + (11:28 @1) + (30:39 @2) + (18:58 @3) + (25 @4) 12.82 km (12.2 kph) +450m
ahr:124 max:155

Massive hill to get to training!

Orienteering 42:59 intensity: (3 @0) + (1:23 @1) + (13:54 @2) + (20:09 @3) + (7:30 @4) 5.71 km (7:32 / km) +107m 6:53 / km
ahr:137 max:165 shoes: Inov8 Arctic Talon

Across the road from last week, in Bramble Central, also called Peccau Wood. Nice map memory. But with the brambles, the obvious choice was usually to run on the paths.

Tuesday Jun 23, 2020 #

7 AM

Cycling 19:48 intensity: (3:41 @0) + (5:59 @1) + (10:08 @2) 6.43 km (19.5 kph) +19m
ahr:108 max:128

Monday Jun 22, 2020 #

6 PM

Run 50:29 intensity: (11 @0) + (7:03 @1) + (36:19 @2) + (6:56 @3) 8.64 km (5:51 / km) +54m 5:40 / km
ahr:122 max:142 shoes: Nike Epic React 1

Sunday Jun 21, 2020 #

10 AM

Run 38:48 intensity: (6:40 @1) + (30:10 @2) + (1:58 @3) 4.32 km (8:59 / km) +329m 6:30 / km
ahr:120 max:136 shoes: Nike Legend React

Train station to the map. That was more uphill than I expected!

Orienteering 1:57:21 intensity: (6:09 @0) + (1:20:44 @1) + (28:19 @2) + (2:09 @3) 7.61 km (15:26 / km) +378m 12:22 / km
ahr:108 max:150 shoes: Inov8 Arctic Talon

Fixed course at Les Alpettes. Really struggled with the first 2. Super steep and difficult contour detail. Improved slightly after that but still pretty bad. Good practice I guess.

Run 24:58 intensity: (19 @0) + (10:06 @1) + (13:01 @2) + (1:32 @3) 4.31 km (5:47 / km)
ahr:115 max:137

Back to the station. Had a beer in town - it was amazing.

Saturday Jun 20, 2020 #

3 PM

Run 1:18:26 intensity: (1:26 @0) + (14:08 @1) + (22:29 @2) + (21:36 @3) + (18:47 @4) 10.67 km (7:21 / km) +475m 6:01 / km
ahr:132 max:162 shoes: Asics Fuji Red

Tour de Gourze. Started from the high train track which wasn't really the plan. Solid climb up. A shop window said 26 deg C. It was a warm run!
6 PM

Cycling 1:25:38 intensity: (3:16 @0) + (24:14 @1) + (53:40 @2) + (4:28 @3) 17.96 km (12.6 kph) +388m
ahr:116 max:150

Friday Jun 19, 2020 #

6 PM

Run 43:09 intensity: (9 @0) + (4:35 @1) + (21:46 @2) + (16:39 @3) 7.0 km (6:10 / km) +226m 5:18 / km
ahr:127 max:146 shoes: Nike Legend React

Thursday Jun 18, 2020 #

7 AM

Cycling 17:50 intensity: (1:56 @0) + (7:24 @1) + (6:30 @2) + (1:52 @3) + (8 @4) 6.41 km (21.6 kph) +44m
ahr:113 max:152

6 PM

Cycling 20:23 intensity: (28 @0) + (6:51 @1) + (13:04 @2) 6.62 km (19.5 kph) +65m
ahr:116 max:131

Run 21:30 intensity: (6:32 @1) + (14:57 @2) + (1 @3) 3.47 km (6:11 / km) +55m 5:44 / km
ahr:116 max:131 shoes: Nike Epic React 1

Wednesday Jun 17, 2020 #

4 PM

Cycling 50:20 intensity: (34 @0) + (6:58 @1) + (21:54 @2) + (20:21 @3) + (33 @4) 9.18 km (10.9 kph) +428m
ahr:126 max:154

Bloody steep getting there

Orienteering 49:04 intensity: (1:06 @0) + (4:42 @1) + (20:05 @2) + (22:14 @3) + (57 @4) 5.91 km (8:18 / km) +95m 7:41 / km
ahr:129 max:154 shoes: Inov8 Arctic Talon

COLJ training at Chalet-a-Gobet. 45 min score O, that I extended to 49 min. Took me a while to get into it, and I messed around a lot. Quite green and lots of stuff on the ground. My first encounter with Swiss nettles and brambles. This may be why the club O shirts are long sleeved?

Cycling 23:39 intensity: (5:44 @0) + (11:33 @1) + (6:05 @2) + (17 @3) 8.17 km (20.7 kph)
ahr:104 max:141

Tuesday Jun 16, 2020 #

7 AM

Cycling 17:56 intensity: (1:43 @0) + (6:16 @1) + (9:19 @2) + (38 @3) 6.39 km (21.4 kph) +21m
ahr:114 max:133

This was a quick one. Good robots.
Didn't record the way home as it involved a beer at the lake.

Monday Jun 15, 2020 #

8 AM

Cycling 19:44 intensity: (3:14 @0) + (5:26 @1) + (9:05 @2) + (1:59 @3) 6.45 km (19.6 kph) +43m
ahr:113 max:142

6 PM

Cycling 17:40 intensity: (1:28 @0) + (5:27 @1) + (9:14 @2) + (1:31 @3) 6.59 km (22.4 kph) +63m
ahr:115 max:145

Sub 15 should be possible with some bike fitness, a light bag, good robots, and aero gainz. 26.4km/h ave required.
The imminent mud guards and massive u-lock are not going to help.

Run 21:04 intensity: (7 @0) + (19 @1) + (9:11 @2) + (11:27 @3) 4.01 km (5:15 / km) +48m 4:57 / km
ahr:130 max:148 shoes: Nike Legend React

Sunday Jun 14, 2020 #

10 AM

Orienteering 35:12 intensity: (10 @0) + (4 @1) + (31 @2) + (23:19 @3) + (11:08 @4) 6.69 km (5:16 / km) +43m 5:06 / km
ahr:146 max:164 shoes: Asics Fuji Red

Sprint orienteering at EPFL. The map has 3 extra levels drawn on it in different colours. It is very tricky to read with them all overlaid. It's impossible to show some of the stairs that go between all levels, so I think there are some issues with how it is drawn. Anyway, it was really fun. Some good head scratching trying to get to 2 of them. The winner was 27 min, so I was quite a bit slower. I had 2 big time losses, and many small ones. I was 7th out of 40 people on Technical Long.
The event was very similar to an SA one. The start was way less formal - no start times, just clear and go when they give you a map, when they feel there has been enough time since the last person. The finish was self service - download, and grab your splits (Epson POS printer that auto cuts your splits). Results were only available online - no screens. There was a QR code on the split printout with the live results page URL. Although it is just https://www.colj.ch/Live, so super easy to put into your phone.
3 PM

Run 30:46 intensity: (23 @1) + (4:10 @2) + (23:44 @3) + (2:29 @4) 5.17 km (5:57 / km) +58m 5:38 / km
ahr:139 max:159 shoes: Nike Epic React 1

Dog run, with a shout in at the women's protest for salary equality :)

Saturday Jun 13, 2020 #

4 PM

Run 1:16:08 intensity: (12 @0) + (55 @1) + (7:12 @2) + (47:52 @3) + (19:57 @4) 13.2 km (5:46 / km) +345m 5:06 / km
ahr:144 max:163 shoes: Nike Legend React

Friday Jun 12, 2020 #

6 PM

Run 36:06 intensity: (22 @0) + (12:24 @1) + (13:41 @2) + (8:17 @3) + (1:22 @4) 6.02 km (6:00 / km) +171m 5:15 / km
ahr:121 max:155 shoes: Nike Legend React

Thursday Jun 11, 2020 #

8 AM

Cycling 19:13 intensity: (21 @0) + (10:08 @1) + (8:44 @2) 6.53 km (20.4 kph) +20m
ahr:111 max:130

6 PM

Cycling 23:45 intensity: (2:04 @0) + (5:00 @1) + (15:40 @2) + (1:01 @3) 6.73 km (17.0 kph) +68m
ahr:114 max:141

Wednesday Jun 10, 2020 #

8 AM

Cycling 24:07 intensity: (5:24 @0) + (7:03 @1) + (11:35 @2) + (5 @3) 7.08 km (17.6 kph) +58m
ahr:107 max:132

6 PM

Cycling 19:24 intensity: (40 @0) + (3:04 @1) + (15:21 @2) + (19 @3) 6.6 km (20.4 kph) +59m
ahr:119 max:134

Run 20:35 intensity: (10 @1) + (31 @2) + (7:51 @3) + (12:03 @4) 3.52 km (5:51 / km) +50m 5:27 / km
ahr:151 max:167

Tuesday Jun 9, 2020 #

6 AM

Run 19:49 intensity: (6 @0) + (2:13 @1) + (10:59 @2) + (6:31 @3) 3.55 km (5:35 / km) +51m 5:12 / km
ahr:126 max:144

8 AM

Cycling 27:22 intensity: (9:03 @0) + (3:00 @1) + (11:53 @2) + (3:26 @3) 7.11 km (15.6 kph) +52m
ahr:110 max:143

7 PM

Cycling 21:55 intensity: (46 @0) + (7:48 @1) + (11:40 @2) + (1:41 @3) 6.94 km (19.0 kph) +65m
ahr:116 max:149

Monday Jun 8, 2020 #

6 PM

Run 56:38 intensity: (8 @0) + (26 @1) + (25:56 @2) + (29:20 @3) + (48 @4) 10.03 km (5:39 / km) +207m 5:07 / km
ahr:132 max:153

Sunday Jun 7, 2020 #

10 AM

Orienteering 22:18 intensity: (26 @0) + (6 @1) + (28 @2) + (8:44 @3) + (12:34 @4) 4.05 km (5:31 / km) +7m 5:28 / km
ahr:148 max:164 shoes: Asics Fuji Red

A nice sprint training event in Vidy, put on by COLJ. Rainy today, but warm. 10 min of cycling to get there.
There is some mid week training next week, and a race at EPFL on Sunday :)
5 PM

Run 36:53 intensity: (24 @1) + (11:23 @2) + (20:15 @3) + (4:51 @4) 6.57 km (5:37 / km) +96m 5:14 / km
ahr:136 max:160 shoes: Nike Legend React

Friday Jun 5, 2020 #

6 PM

Run 36:29 intensity: (7 @0) + (17 @1) + (3:16 @2) + (13:48 @3) + (18:37 @4) + (24 @5) 6.3 km (5:48 / km) +203m 4:59 / km
ahr:148 max:171 shoes: Nike Legend React

Thursday Jun 4, 2020 #

8 AM

Cycling 26:40 intensity: (7:57 @0) + (8:52 @1) + (9:51 @2) 6.98 km (15.7 kph) +46m
ahr:104 max:129

My first commute to an actual office. Got absolutely drenched. Luckily it was quite warm. Need to figure out my clothing strategy - for extremely wet its probably good to go for cycling gear, and dry off and change completely. Many people seem to go for the poncho.
6 PM

Cycling 27:01 intensity: (1:50 @0) + (13:23 @1) + (10:37 @2) + (1:11 @3) 6.69 km (14.9 kph) +92m
ahr:111 max:138

Run 19:30 intensity: (9 @1) + (2:40 @2) + (15:58 @3) + (43 @4) 3.42 km (5:42 / km) +55m 5:16 / km
ahr:138 max:157

Tuesday Jun 2, 2020 #

7 PM

Cycling 26:04 intensity: (5:15 @0) + (13:58 @1) + (6:51 @2) 6.06 km (13.9 kph) +51m
ahr:105 max:130

Sore legs from running down the hill. Got some air on the bike.

Monday Jun 1, 2020 #

8 AM

Trail Running 3:42:50 intensity: (5:25 @0) + (32:50 @1) + (1:37:23 @2) + (1:25:33 @3) + (1:39 @4) 22.45 km (9:56 / km) +1556m 7:22 / km
ahr:126 max:156 shoes: Asics Fuji Red

From Montreux station, up and up to Rochers de Naye. Fantastic views and plenty of climb. I'd planned to go up via the gorge, but I followed some of the wrong hiking path signs early on and climbed out too early. I'll have to try again. Ended up taking the steep way up, and the nicely runnable track down, which was nice. Leia just made it. Attila was fine. Great morning out.
The dogs get half fare train tickets. A return journey is CHF13 each. So CHF39 for the morning. I suppose what you'd expect here.

« Earlier | Later »