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Training Log Archive: apope

In the 30 days ending Nov 30, 2020:

activity # timemileskm+mload
  Trail Running4 14:48:39 49.16(18:05) 79.12(11:14) 5140186.4
  Run19 10:27:03 67.43(9:18) 108.51(5:47) 1923287.3
  Cycling2 3:07:38 36.53(11.7/h) 58.78(18.8/h) 72534.5
  Hiking1 1:41:48 4.97(20:29) 8.0(12:44) 21611.2
  Orienteering1 1:06:03 6.92(9:33) 11.14(5:56) 6635.8
  Total26 31:11:11 165.01(11:20) 265.55(7:03) 8070555.2
  [1-5]26 29:33:24
averages - rhr:36

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Sunday Nov 29, 2020 #

10 AM

Trail Running 4:07:10 intensity: (26:50 @0) + (1:28:09 @1) + (1:15:02 @2) + (50:42 @3) + (6:12 @4) + (15 @5) 18.92 km (13:04 / km) +1231m 9:51 / km
ahr:116 max:171 shoes: Nike Terra Kiger 6

Les Paccot to Enney, via Teysechaux and Moleson. The Moleson ridge is fantastic. Teysechaux is tricky holding onto a dog.
The weather was unbelievable. 0 degrees and frosty at about 1000m. Climbed through the cloud blanket and it was beautifully sunny on top. T-shirt weather up there. Then back down through the clouds - with frozen fog on the leaves - tiny little icicles. I've never experienced an inversion like that, but apparently its common, and why everyone tries to get high in winter.

Saturday Nov 28, 2020 #

5 PM

Run 25:26 intensity: (7 @0) + (6 @1) + (6:58 @2) + (14:47 @3) + (3:28 @4) 4.03 km (6:18 / km) +79m 5:45 / km
ahr:139 max:163 shoes: Nike Legend React

Friday Nov 27, 2020 #

6 PM

Run 36:28 intensity: (5 @0) + (22 @1) + (8:41 @2) + (21:15 @3) + (6:05 @4) 5.93 km (6:09 / km) +147m 5:28 / km
ahr:139 max:160 shoes: Adidas Adios 5

Thursday Nov 26, 2020 #

6 PM

Run 23:37 intensity: (27 @1) + (2:38 @2) + (15:47 @3) + (4:45 @4) 4.13 km (5:43 / km) +48m 5:24 / km
ahr:142 max:160 shoes: Nike Legend React

Wednesday Nov 25, 2020 #

5 PM

Run 25:23 intensity: (5 @1) + (13 @2) + (3:34 @3) + (12:46 @4) + (8:45 @5) 5.34 km (4:45 / km) +81m 4:25 / km
ahr:163 max:192 shoes: Adidas Adios 5

Sunday Nov 22, 2020 #

12 PM

Trail Running 2:52:52 intensity: (2:57 @0) + (41:52 @1) + (1:03:08 @2) + (55:57 @3) + (8:58 @4) 17.79 km (9:43 / km) +1203m 7:16 / km
ahr:125 max:164 shoes: Nike Terra Kiger 6

Montreux, Gorge de Chauderon, Les Avants, Col de Jaman, traverse to above Haut Caux. Considered taking the train down from there to save Leia's legs, but she was in good shape, and we just missed the train.
There was a dusting of snow high up, with a few icy spots. This might be the one of the last weekends for exploring above 1500m.

Saturday Nov 21, 2020 #

3 PM

Cycling 1:34:27 intensity: (3:13 @0) + (21:00 @1) + (54:27 @2) + (15:45 @3) + (2 @4) 29.36 km (18.7 kph) +372m
ahr:120 max:151

Run 26:20 intensity: (7 @0) + (11 @1) + (53 @2) + (6:06 @3) + (17:21 @4) + (1:42 @5) 4.63 km (5:41 / km) +81m 5:14 / km
ahr:155 max:171

Friday Nov 20, 2020 #

6 PM

Run 27:51 intensity: (17 @0) + (37 @1) + (5:06 @2) + (6:31 @3) + (15:20 @4) 4.44 km (6:16 / km) +58m 5:53 / km
ahr:146 max:166

Thursday Nov 19, 2020 #

5 PM

Run 30:37 intensity: (12 @2) + (10:45 @3) + (4:44 @4) + (14:56 @5) 5.3 km (5:47 / km) +53m 5:30 / km
ahr:162 max:184 shoes: Nike Legend React

Wrist HR does not seem to be accurate at the moment. Definitely not hitting 180 on my dawdle round the block :)

Tuesday Nov 17, 2020 #

7 PM

Run 28:14 intensity: (8 @1) + (30 @2) + (10:17 @3) + (16:20 @4) + (59 @5) 4.39 km (6:26 / km) +74m 5:56 / km
ahr:152 max:182

Monday Nov 16, 2020 #

Note
rhr:36

For my record:
HbA1c = 6.6
Cholesterol: HDL=1.8 LDL=1.7
Haemoglobin = 15.4
Liver and kidneys all good. No protein in urine.
BP 134/72 (I think).
Not dead yet :)
6 PM

Run 32:48 intensity: (13 @1) + (57 @2) + (8:12 @3) + (13:53 @4) + (9:33 @5) 6.7 km (4:54 / km) +85m 4:36 / km
ahr:157 max:180

Sunday Nov 15, 2020 #

12 PM

Cycling 1:33:11 intensity: (2:18 @0) + (24:47 @1) + (58:48 @2) + (6:15 @3) + (1:03 @4) 29.42 km (18.9 kph) +354m
ahr:118 max:161

5 PM

Run 35:24 intensity: (1 @1) + (1:04 @2) + (8:10 @3) + (26:06 @4) + (3 @5) 5.89 km (6:01 / km) +90m 5:35 / km
ahr:154 max:168 shoes: Adidas Adios 5

Saturday Nov 14, 2020 #

12 PM

Run 1:14:54 intensity: (7 @0) + (18 @1) + (7:06 @2) + (45:29 @3) + (21:54 @4) 12.39 km (6:03 / km) +326m 5:20 / km
ahr:144 max:167 shoes: Nike Legend React

Sauvebelin and Flon.
6 PM

Orienteering 1:06:03 intensity: (42 @1) + (5:08 @2) + (22:15 @3) + (23:04 @4) + (14:54 @5) 11.14 km (5:56 / km) +66m 5:46 / km
ahr:153 max:190 shoes: Nike Terra Kiger 6

The sprint race was cancelled, and we got to run it as training instead. I expected 3-4km since it was a "sprint race", but it turned out to be way longer. I actually cut out a loop in the end. It was UNIL + EPFL.

Friday Nov 13, 2020 #

6 PM

Run 33:15 intensity: (44 @1) + (55 @2) + (10:36 @3) + (21:00 @4) 6.2 km (5:22 / km) +77m 5:03 / km
ahr:151 max:166 shoes: Nike Legend React

Thursday Nov 12, 2020 #

6 PM

Run 30:55 intensity: (17 @1) + (19 @2) + (7:46 @3) + (22:21 @4) + (12 @5) 5.41 km (5:43 / km) +70m 5:22 / km
ahr:155 max:168 shoes: Adidas Adios 5

Wednesday Nov 11, 2020 #

6 PM

Run 30:59 intensity: (11 @0) + (20 @1) + (5:01 @2) + (18:09 @3) + (7:18 @4) 5.04 km (6:09 / km) +179m 5:13 / km
ahr:142 max:163 shoes: Nike Legend React

Tuesday Nov 10, 2020 #

6 PM

Run 25:50 intensity: (5 @0) + (6 @1) + (14 @2) + (9:32 @3) + (14:24 @4) + (1:29 @5) 4.14 km (6:14 / km) +45m 5:55 / km
ahr:154 max:171 shoes: Adidas Adios 5

Sunday Nov 8, 2020 #

9 AM

Trail Running 5:01:58 intensity: (55:51 @0) + (53:58 @1) + (44:19 @2) + (2:25:00 @3) + (2:50 @4) 24.0 km (12:35 / km) +1700m 9:17 / km
ahr:113 max:159 shoes: Nike Terra Kiger 6

Les Paccots to Les Avants, via Dent de Lys and Cape au Moine, with Damiano and Attila. Super route! That area is a great playground for mountain running. Watch died just before Cape au Moine.

Saturday Nov 7, 2020 #

9 AM

Hiking 1:41:48 intensity: (1:10 @0) + (1:30:00 @1) + (9:55 @2) + (43 @3) 8.0 km (12:44 / km) +216m 11:13 / km
ahr:108 max:136 shoes: Asics Fuji Red

La Valerette hike with Josua. Great views for the effort! Bus to Les Cernier

Friday Nov 6, 2020 #

6 PM

Run 35:42 intensity: (17 @0) + (10 @1) + (40 @2) + (5:39 @3) + (25:02 @4) + (3:54 @5) 6.39 km (5:35 / km) +91m 5:13 / km
ahr:157 max:183 shoes: Adidas Adios 5

Thursday Nov 5, 2020 #

6 PM

Run 30:20 intensity: (16 @1) + (3:11 @2) + (23:43 @3) + (3:10 @4) 5.04 km (6:01 / km) +159m 5:12 / km
ahr:141 max:159 shoes: Adidas Adios 5

New shoes. My first Adidas pair - on discount obviously!

Wednesday Nov 4, 2020 #

6 PM

Run 35:37 intensity: (9 @1) + (32 @2) + (7:47 @3) + (26:49 @4) + (20 @5) 6.61 km (5:24 / km) +105m 5:00 / km
ahr:155 max:168 shoes: Nike Epic React 1

Tuesday Nov 3, 2020 #

6 PM

Run 37:23 intensity: (5 @0) + (50 @1) + (11:41 @2) + (23:44 @3) + (1:03 @4) 6.52 km (5:44 / km) +75m 5:25 / km
ahr:135 max:157 shoes: Nike Legend React

Sunday Nov 1, 2020 #

10 AM

Trail Running 2:46:39 intensity: (4:07 @0) + (8:47 @1) + (51:52 @2) + (1:31:19 @3) + (10:34 @4) 18.4 km (9:03 / km) +1007m 7:07 / km
ahr:133 max:161 shoes: Nike Terra Kiger 6

Les Diablerets to Villars via Col de la Croix. Cloudy mostly but I got some blue sky on the decent to Villars. No snow but very muddy in places. Super views of Les Diablerets, Grand Mouveran and Dent de Midi.

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