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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Sep 30, 2020:

activity # timemileskm+mload
  Cycling19 15:38:16 197.32(12.6/h) 317.55(20.3/h) 1252202.5
  Run20 14:19:10 90.76(9:28) 146.07(5:53) 2287250.6
  Adventure Racing1 8:56:41 49.71(10:48) 80.0(6:43) 1073138.3
  Orienteering3 2:40:32 13.16(12:12) 21.18(7:35) 53461.4
  Trail Running1 2:04:24 10.35(12:01) 16.66(7:28) 97343.5
  Total42 43:39:03 361.3(7:15) 581.45(4:30) 6119696.3
  [1-5]42 42:49:47

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Wednesday Sep 30, 2020 #

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

Tuesday Sep 29, 2020 #

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

7 PM

Run 33:04 intensity: (18 @1) + (1:10 @2) + (9:37 @3) + (20:32 @4) + (1:27 @5) 5.09 km (6:30 / km) +244m 5:15 / km
ahr:153 max:172 shoes: Nike Legend React

3 x long hills, 3 x shorter hills

Monday Sep 28, 2020 #

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

5 PM

Run 46:15 intensity: (10 @1) + (4:48 @2) + (16:42 @3) + (22:24 @4) + (2:11 @5) 8.12 km (5:42 / km) +101m 5:22 / km
ahr:150 max:178 shoes: Nike Legend React

Sunday Sep 27, 2020 #

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, 2020 #

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, 2020 #

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, 2020 #

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, 2020 #

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, 2020 #

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

Sunday Sep 20, 2020 #

11 AM

Trail Running 2:04:24 intensity: (13 @0) + (2:18 @1) + (17:51 @2) + (1:18:01 @3) + (24:05 @4) + (1:56 @5) 16.66 km (7:28 / km) +973m 5:47 / km
ahr:141 max:174 shoes: Nike Terra Kiger 6

Mont Tendre, from Montricher to Le Sentier. Cloudy so the views weren't great. I do like the Jura terrain. The point to point route was also fun - need to look at some in the Alps.

Saturday Sep 19, 2020 #

2 PM

Run 39:57 intensity: (3:05 @1) + (26:03 @2) + (10:49 @3) 6.22 km (6:25 / km) +78m 6:02 / km
ahr:125 max:147 shoes: Nike Legend React

Dog run first

Run 42:20 intensity: (19 @1) + (10:15 @2) + (28:11 @3) + (3:35 @4) 8.18 km (5:11 / km) +92m 4:54 / km
ahr:139 max:158 shoes: Nike Legend React

And a bit quicker on my own

Friday Sep 18, 2020 #

6 PM

Run 25:13 intensity: (2:56 @1) + (16:12 @2) + (6:05 @3) 4.29 km (5:52 / km) +82m 5:22 / km
ahr:125 max:143 shoes: Nike Legend React

Thursday Sep 17, 2020 #

6 PM

Run 45:36 intensity: (19 @0) + (2:48 @1) + (9:13 @2) + (24:06 @3) + (9:10 @4) 8.28 km (5:31 / km) +92m 5:13 / km
ahr:138 max:166 shoes: Nike Epic React 1

Home from work. 8 x 75/45s

Wednesday Sep 16, 2020 #

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

5 PM

Orienteering 52:27 intensity: (7 @0) + (1:37 @1) + (9:00 @2) + (35:14 @3) + (6:29 @4) 8.54 km (6:08 / km) +259m 5:20 / km
ahr:139 max:167 shoes: Nike Epic React 1

O' sprint training from Lausanne Cathedral. Really fun and a great map. Not the most intricate, but there are many small pathways in and around the town. Got tricked by a few levels.

Tuesday Sep 15, 2020 #

6 PM

Run 39:46 intensity: (4:20 @0) + (2:53 @1) + (16:35 @2) + (15:58 @3) 5.83 km (6:49 / km) +94m 6:19 / km
ahr:124 max:150 shoes: Nike Zoom Fly FK

Ran home from work. It was slow because I stopped to chat with a few people along the way.

Monday Sep 14, 2020 #

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

Sunday Sep 13, 2020 #

12 PM

Cycling 1:21:03 intensity: (20:05 @0) + (32:38 @1) + (28:03 @2) + (17 @3) 30.95 km (22.9 kph) +178m
ahr:104 max:134

Saturday Sep 12, 2020 #

10 AM

Adventure Racing 8:56:41 intensity: (9:20 @0) + (1:55:05 @1) + (2:39:24 @2) + (3:22:48 @3) + (38:25 @4) + (11:39 @5) 80.0 km (6:43 / km) +1073m 6:17 / km
ahr:125 max:179

My annual adventure race! The Graal-maggedon in and around Lausanne. Damiano & Evelien from the orienteering club roped me in. Damiano was helping with the organisation, and Evelien needed a team mate.
We started with 1000m on the rowing ergo split across the 2 team members to determine the start order. Which they then reversed for some unknown reason at the actual start. So this was just for wobbly legs and gees.
The real start was about 8km of paddling Synergy style boats from St Sulpice, a short way up the La Venoge river, and back to the rowing club.
Then in Vidy there was a novel activity involving finding directions with HH:MM times, where the HH was the incoming direction (12h->360 degrees) and the MM was the outgoing direction (MM->360 degrees). We got that, but we expected to see controls at each change. Instead it was actually junction to junction with no other markers. So we milled around with 6 other teams not having a clue what to do. With lots of running around like headless chickens, we lost about 20 min to a couple of teams ahead that knew what to do. Race instructions in French are challenging. Evelien's French is ok, but we definitely missed some info there.
Then it was about 7km of orienteering at UNIL. I assumed we were going straight back to the rowing club and not to UNIL, so I had the map 180 degrees the wrong way and ran about 500m in the wrong direction. Oops. Anyway, we kept seeing teams that I think were doing the controls rogaine style. After that, back to the bikes at the rowing club.
Then a big up hill ride to Chalet a Gobet. Up the Chemin Vauchere so I knew the 1st 4 control locations very well. Evelyn navigated this leg. We also passed her house in Epalinges, so lots of home knowledge. I was on the gravel bike - because that's what I've got...
Next leg was mountain bike orienteering in the forest south of Chalet a Gobet. We started this leg 3 min inside the cut off. Evelien did the nav again. I was seriously underbiked for this, and my rear brake stopped working (after being very spongy for a while now...). We weren't fast but we did OK. The routes were planned for some cutting across paths, but the organisers had to change that rule. So there were some long rides around.
Now we were 10 min behind the cut off. We decided to skip the run-bike leg (1 bike between us, 10km, with some Fléché allemand), take the 3 hour penalty, and rather do the orienteering later.
Then a couple of bike checkpoints to get to the next orienteering. The map was Benente. 6km of O' with lots of brambles and nettles. We navigated half the controls each.
Finally another 5 controls by bike to get to Mont-sur-Lausanne.
It was a lot longer and tougher than I expected. I think only 1 male team did the full course. Evelien was super strong, and would do well in a good team. Still waiting to hear how we did considering the 3 hour penalty.
Good fun and nice to meet some people in the community.

Friday Sep 11, 2020 #

Cycling 38:00 [3] 12.6 km (19.9 kph)

Wednesday Sep 9, 2020 #

Cycling 38:00 [3] 12.6 km (19.9 kph)

5 PM

Run 19:58 intensity: (6 @0) + (1:54 @1) + (4:19 @2) + (13:24 @3) + (15 @4) 3.71 km (5:23 / km) +56m 5:00 / km
ahr:134 max:153 shoes: Nike Legend React

Tuesday Sep 8, 2020 #

Cycling 38:00 [3] 12.6 km (19.9 kph)

7 PM

Run 18:03 intensity: (6 @0) + (43 @1) + (8:30 @2) + (8:43 @3) + (1 @4) 3.24 km (5:34 / km) +47m 5:11 / km
ahr:130 max:151 shoes: Nike Legend React

Monday Sep 7, 2020 #

Cycling 38:00 [3] 12.6 km (19.9 kph)

7 PM

Run 23:17 intensity: (1:28 @1) + (19:52 @2) + (1:57 @3) 3.5 km (6:39 / km) +60m 6:08 / km
ahr:122 max:138 shoes: Nike Legend React

Sunday Sep 6, 2020 #

9 AM

Run 26:25 intensity: (11 @0) + (6:04 @1) + (19:08 @2) + (1:02 @3) 4.24 km (6:13 / km) +58m 5:50 / km
ahr:118 max:135 shoes: Nike Legend React

With Steph and the dogs
3 PM

Run 1:35:18 intensity: (18 @0) + (5:11 @1) + (55:03 @2) + (34:46 @3) 17.65 km (5:24 / km) +124m 5:13 / km
ahr:128 max:150 shoes: Nike Legend React

I need to get a few longer runs in for Lausanne Marathon in late October.

Saturday Sep 5, 2020 #

2 PM

Cycling 58:39 intensity: (1:45 @0) + (14:07 @1) + (14:29 @2) + (27:13 @3) + (1:05 @4) 18.47 km (18.9 kph) +203m
ahr:127 max:157

From the La Cure train stop, to the orienteering event.

Orienteering 54:11 intensity: (15 @1) + (6:00 @2) + (28:09 @3) + (19:41 @4) + (6 @5) 5.26 km (10:18 / km) +158m 8:57 / km
ahr:145 max:170 shoes: Inov8 Arctic Talon

Col de la Faucille. This turned out to be the same map as day 1 of OO Cup this year, so it was really good! I got there a bit late, because I couldn't leave Lausanne early enough. The organisers only let me do the Technical Medium, which was a pity. Anyway, it was fantastic. I didn't have any big issues, but there were a few 1-2 minutes mistakes. The open area was quite different and took a while to adjust to. There was 1 difficult pit which I walked right past. 2nd on the course, about 1 min behind. 6 min of mistakes based on superman.

Cycling 1:18:23 intensity: (7:18 @0) + (18:32 @1) + (31:56 @2) + (20:23 @3) + (14 @4) 40.47 km (31.0 kph) +73m
ahr:119 max:158

Huge downhill back to Nyon with Damiano and Evelien. Nice riding in the Jura.

Friday Sep 4, 2020 #

Cycling 36:00 [3] 12.8 km (21.3 kph)

6 PM

Run 27:41 intensity: (1:46 @0) + (2:38 @1) + (11:10 @2) + (12:04 @3) + (3 @4) 4.53 km (6:07 / km) +54m 5:46 / km
ahr:126 max:152 shoes: Nike Legend React

Thursday Sep 3, 2020 #

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

7 PM

Run 25:54 intensity: (19 @1) + (15:28 @2) + (9:35 @3) + (32 @4) 4.31 km (6:00 / km) +61m 5:36 / km
ahr:130 max:154

Wednesday Sep 2, 2020 #

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

5 PM

Run 1:24:07 intensity: (8 @0) + (3:37 @1) + (19:49 @2) + (46:17 @3) + (13:24 @4) + (52 @5) 12.6 km (6:40 / km) +404m 5:45 / km
ahr:138 max:184 shoes: Asics Fuji Red

Ran up to orienteering training with Attila. Draw your own map, based on an existing map, onto a blank sheet with just the course. Interesting. Had to carry Attila through a nasty field of nettles and brambles. He prefers Kaapsehoop forest.

Tuesday Sep 1, 2020 #

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

7 PM

Run 30:57 intensity: (3:14 @1) + (11:37 @2) + (10:51 @3) + (5:15 @4) 4.69 km (6:36 / km) +204m 5:25 / km
ahr:132 max:163 shoes: Nike Legend React

5 x Montolivet uphlls

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