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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Jan 31, 2020:

activity # timemileskm+mload
  Run21 15:50:18 108.91(8:44) 175.27(5:25) 2371335.1
  Orienteering4 4:07:31 21.51(11:30) 34.62(7:09) 563100.0
  Strength1 15:004.5
  Total26 20:12:49 130.42 209.89 2934439.7
  [1-5]26 20:01:40

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Friday Jan 31, 2020 #

6 AM

Run 19:12 intensity: (12 @1) + (9:09 @2) + (8:39 @3) + (1:12 @4) 2.93 km (6:33 / km) +73m 5:50 / km
ahr:133 max:160 shoes: Asics Fuji Red

Dog diffusal
6 PM

Run 27:56 intensity: (11 @0) + (18 @1) + (3:51 @2) + (16:14 @3) + (7:22 @4) 4.59 km (6:05 / km) +55m 5:44 / km
ahr:143 max:163 shoes: Nike Epic React 1

Thursday Jan 30, 2020 #

7 AM

Run 22:40 intensity: (1:37 @1) + (15:52 @2) + (5:11 @3) 3.8 km (5:58 / km) +25m 5:46 / km
ahr:125 max:149 shoes: Nike Epic React 1

With Steph before class
6 PM

Run 27:02 intensity: (13 @0) + (35 @1) + (11:14 @2) + (14:58 @3) + (2 @4) 5.66 km (4:47 / km) +11m 4:44 / km
ahr:132 max:151 shoes: Nike Epic React 1

Evening dog run. Rainy.

Wednesday Jan 29, 2020 #

1 PM

Run 51:20 intensity: (24 @1) + (5:23 @2) + (19:22 @3) + (24:31 @4) + (1:40 @5) 11.42 km (4:30 / km) +32m 4:26 / km
ahr:148 max:176 shoes: Nike Zoom Fly FK

16 x 400m, targeting about 1:32, with 30s rest. Rainy, windy and cold! Used my watch to structure the workout along the lake, which worked pretty well. Quite a few small distractions with turns and ducks distracting the dogs. Headwind for the first 8 which made quite a difference to the times.

Tuesday Jan 28, 2020 #

5 PM

Run 59:05 intensity: (12 @0) + (41 @1) + (6:11 @2) + (25:30 @3) + (10:57 @4) + (15:34 @5) 10.11 km (5:51 / km) +65m 5:40 / km
ahr:152 max:189 shoes: Nike Epic React 1

Vet and back to take the stitches out. And along the lake with Steph. Finally having some bad weather - very windy.
I don't think my heart was doing that at the end.

Monday Jan 27, 2020 #

4 PM

Run 43:48 intensity: (30 @1) + (53 @2) + (12:49 @3) + (29:36 @4) 8.22 km (5:20 / km) +77m 5:05 / km
ahr:152 max:167 shoes: Nike Epic React 1

Mostly recovered from the IMD cold. Kept it easy.

Tuesday Jan 21, 2020 #

8 AM

Run 48:14 intensity: (19 @0) + (2:49 @1) + (7:30 @2) + (23:32 @3) + (14:04 @4) 10.19 km (4:44 / km) +24m 4:41 / km
ahr:140 max:169 shoes: Nike Zoom Fly FK

16 x 200m with 200m recovery.
Nose is getting sniffly, which probably means I have Steph's cold...

Sunday Jan 19, 2020 #

8 AM

Run 1:22:44 intensity: (10 @0) + (23 @1) + (4:38 @2) + (44:05 @3) + (32:06 @4) + (1:22 @5) 15.12 km (5:28 / km) +284m 5:00 / km
ahr:147 max:174 shoes: Nike Epic React 1

Got a bit lost trying to get to the forest above the Cathedral.

Saturday Jan 18, 2020 #

3 PM

Run 1:08:54 intensity: (20 @0) + (3:19 @1) + (12:42 @2) + (21:02 @3) + (30:54 @4) + (37 @5) 9.97 km (6:55 / km) +337m 5:55 / km
ahr:144 max:173 shoes: Asics Fuji Red

Lutry Vineyard Tour, by Aurore (Swiss Janneke). Simone (Italian Stijn) and Matteo were also there. Nice run!

Friday Jan 17, 2020 #

7 AM

Run 58:03 intensity: (33 @0) + (52 @1) + (14:35 @2) + (23:56 @3) + (17:51 @4) + (16 @5) 10.26 km (5:39 / km) +197m 5:10 / km
ahr:141 max:172 shoes: Nike Epic React 1

Dropped Leia off at the vet to make her tail shorter :(
I planned to run on after that. Got a call about 30 min later saying they couldn't sedate her, so I went back to help. When I left, she was fast asleep.

Thursday Jan 16, 2020 #

2 PM

Run 35:07 intensity: (25 @0) + (4:19 @1) + (24:26 @2) + (5:57 @3) 6.23 km (5:38 / km) +89m 5:16 / km
ahr:123 max:140 shoes: Nike Epic React 1

I managed to shut Leai's tail in the front door of our building. So this is 2 trips to the nearest vet and back. The vet wasn't in, so I had to return later...

Wednesday Jan 15, 2020 #

5 PM

Orienteering 1:40:52 intensity: (5 @0) + (22 @1) + (10:29 @2) + (1:10:52 @3) + (19:00 @4) + (4 @5) 18.07 km (5:35 / km) +78m 5:28 / km
ahr:143 max:170 shoes: Asics Fuji Red

Orienteering Training :)))
COJL put on a night training event at EPFL. The mapping of the multiple levels in different coloured outlines was terribly confusing. I did the short course first to figure it out. And then the long course when a bit better. Very hard to read. Anyway, good fun. About 8km of orienteering. The rest was the run there and back.
Used SI Air for the first time.
No one was hanging around too much in the cold, so I mostly spoke to the organiser.
Next training in Feb is the Lausanne town map. Currently living on it, so looking forward to that.

Tuesday Jan 14, 2020 #

7 AM

Run 1:03:14 intensity: (21 @0) + (1:15 @1) + (7:08 @2) + (33:28 @3) + (21:02 @4) 11.73 km (5:23 / km) +148m 5:04 / km
ahr:144 max:167

Ran the dogs up to the vet to get registered. Then down to the lake for 5 x 800m in about 3:00, with 3:00 slow running between. Got carried away and was late and unshowered for my French intro class.

Monday Jan 13, 2020 #

5 PM

Strength 15:00 [3]

4 x 5 reps of heavy single leg press - 100kg. Plus some bonus core.

Sunday Jan 12, 2020 #

8 AM

Run 1:30:26 intensity: (29 @0) + (5:24 @1) + (32:40 @2) + (41:53 @3) + (10:00 @4) 15.89 km (5:42 / km) +431m 5:01 / km
ahr:132 max:164 shoes: Nike Zoom Fly FK

5km around the dog park with a nice view with Leia.
Then up, up, up through Lausanne up to some nice off-lead forest with Attila.
8am here on a Sunday is like 5am in Joburg. Really quiet.

Saturday Jan 11, 2020 #

8 AM

Run 46:42 intensity: (1 @0) + (30 @1) + (20:59 @2) + (25:09 @3) + (3 @4) 10.16 km (4:36 / km) +17m 4:34 / km
ahr:132 max:151 shoes: Nike Epic React 1

About 2.5km to the track.
10 x 400m, aiming for a conservative 1:34, with about 30s rest.
Steph is away on an MBA jol so I took that dogs to hang next to the track. Jersey's + blanket and they were fine. Split timing was a bit iffy because the dogs did need some pats and reassuring.
Really nice morning :)

Friday Jan 10, 2020 #

8 AM

Run 50:01 intensity: (20 @0) + (2:02 @1) + (6:48 @2) + (40:51 @3) 10.16 km (4:55 / km) +19m 4:53 / km
ahr:136 max:150 shoes: Nike Epic React 1

Flat as they come along the lake. 2km east with Leia and the rest west with Attila.

Thursday Jan 9, 2020 #

4 PM

Run 35:43 intensity: (33 @0) + (6:54 @1) + (18:29 @2) + (8:46 @3) + (1:01 @4) 6.01 km (5:56 / km) +126m 5:22 / km
ahr:124 max:156 shoes: Nike Epic React 1

Up to the town hall with Attila to drop off a document. Then picked up Leia and pottered around a bit for 6km.
Also klapped some squats in the gym. Hash tag running economy gains.

Monday Jan 6, 2020 #

12 PM

Run 13:36 intensity: (2:05 @1) + (7:05 @2) + (4:26 @3) 2.26 km (6:01 / km) +56m 5:21 / km
ahr:126 max:144 shoes: Inov-8 Road 233

A short dog run to get them some exercise just before getting on the plane to Geneva.

Sunday Jan 5, 2020 #

6 PM

Run 17:57 intensity: (8 @0) + (3:00 @1) + (6:16 @2) + (8:33 @3) 3.29 km (5:27 / km) +66m 4:58 / km
ahr:128 max:150

Saturday Jan 4, 2020 #

7 AM

Run 1:00:20 intensity: (16 @0) + (1:40 @1) + (4:15 @2) + (38:15 @3) + (15:54 @4) 11.21 km (5:23 / km) +176m 5:00 / km
ahr:144 max:164

Friday Jan 3, 2020 #

10 AM

Orienteering 23:19 intensity: (6 @0) + (3 @1) + (9 @2) + (4:36 @3) + (14:49 @4) + (3:36 @5) 4.31 km (5:24 / km) +38m 5:11 / km
ahr:159 max:180 shoes: Asics Fuji Red

Big 5 Sprint. It's been a while. Good challenge. Didn't know what if I was doing the right thing most of the time.

Thursday Jan 2, 2020 #

10 AM

Orienteering 1:29:17 intensity: (5 @0) + (35 @1) + (1:17 @2) + (20:22 @3) + (1:03:00 @4) + (3:58 @5) 9.9 km (9:01 / km) +340m 7:42 / km
ahr:156 max:186

2 PM

Orienteering 34:03 intensity: (6:22 @0) + (20:56 @1) + (6:29 @2) + (16 @3) 2.33 km (14:36 / km) +107m 11:53 / km
ahr:103 max:140

Wednesday Jan 1, 2020 #

7 AM

Run 21:58 intensity: (6 @1) + (22 @2) + (10:14 @3) + (9:47 @4) + (1:29 @5) 4.92 km (4:28 / km) +39m 4:18 / km
ahr:152 max:175

Run 6:16 intensity: (7 @1) + (2:59 @2) + (3:09 @3) + (1 @4) 1.14 km (5:30 / km) +27m 4:56 / km
ahr:133 max:151

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