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

Training Log Archive: apope

In the 31 days ending Mar 31, 2020:

activity # timemileskm+mload
  Run30 31:12:55 213.46(8:46) 343.53(5:27) 5508600.4
  Cycling1 1:21:58 16.72(12.2/h) 26.91(19.7/h) 29413.4
  Total30 32:34:53 230.18(8:30) 370.44(5:17) 5802613.8
  [1-5]30 32:15:42

«»
2:46
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Mar 31, 2020 #

5 PM

Run 47:05 intensity: (2:55 @1) + (18:27 @2) + (25:38 @3) + (5 @4) 9.37 km (5:02 / km) +80m 4:49 / km
ahr:130 max:151 shoes: Nike Zoom Fly FK

12 x 200m fast, with 200m recovery.

Monday Mar 30, 2020 #

4 PM

Run 53:16 intensity: (28 @0) + (5:43 @1) + (19:25 @2) + (23:05 @3) + (4:10 @4) + (25 @5) 7.71 km (6:54 / km) +252m 5:56 / km
ahr:131 max:170 shoes: Nike Legend React

Sauvabelin with Steph and Daniel

Sunday Mar 29, 2020 #

5 PM

Run 1:02:56 intensity: (3 @0) + (10 @1) + (44 @2) + (15:06 @3) + (43:48 @4) + (3:05 @5) 10.02 km (6:17 / km) +379m 5:17 / km
ahr:155 max:178 shoes: Nike Epic React 1

Warmup with Steph. Then 11 x various hills, in about 1:05-1:10

Saturday Mar 28, 2020 #

5 PM

Run 57:46 intensity: (16 @1) + (19:13 @2) + (31:28 @3) + (5:12 @4) + (1:37 @5) 10.27 km (5:37 / km) +209m 5:06 / km
ahr:138 max:178 shoes: Nike Epic React 1

Linking the Belmont and Vuachere valleys

Friday Mar 27, 2020 #

5 PM

Run 1:03:58 intensity: (13 @1) + (27:59 @2) + (14:50 @3) + (20:50 @4) + (6 @5) 12.14 km (5:16 / km) +75m 5:07 / km
ahr:139 max:168 shoes: Nike Legend React

My loops are improving. This has some good lake time and back home through Parc de Milan.
HR drifted way up. Illness mind games.

Thursday Mar 26, 2020 #

5 PM

Run 1:00:19 intensity: (15 @0) + (1:38 @1) + (16:12 @2) + (40:55 @3) + (1:19 @4) 10.37 km (5:49 / km) +250m 5:11 / km
ahr:134 max:157 shoes: Nike Epic React 1

Figured out how to make a nice loop out of the Vuachere + Sauvabelin runs. Very nice! I think I could improve it further...

Wednesday Mar 25, 2020 #

4 PM

Run 43:42 intensity: (23 @0) + (3:24 @1) + (19:51 @2) + (20:04 @3) 8.18 km (5:20 / km) +60m 5:09 / km
ahr:129 max:149 shoes: Nike Legend React

Tuesday Mar 24, 2020 #

4 PM

Run 51:17 intensity: (5 @0) + (31 @1) + (13:52 @2) + (33:25 @3) + (3:24 @4) 8.95 km (5:44 / km) +252m 5:01 / km
ahr:137 max:163 shoes: Nike Epic React 1

Some hill repeats at the end.

Monday Mar 23, 2020 #

4 PM

Run 55:50 intensity: (4 @1) + (34 @2) + (10:06 @3) + (28:54 @4) + (16:12 @5) 9.33 km (5:59 / km) +300m 5:09 / km
ahr:162 max:197 shoes: Nike Legend React

Heart rate haywire

Sunday Mar 22, 2020 #

4 PM

Run 1:33:04 intensity: (7 @0) + (26 @1) + (12:40 @2) + (31:49 @3) + (47:51 @4) + (11 @5) 18.25 km (5:06 / km) +236m 4:47 / km
ahr:146 max:168 shoes: Nike Epic React 1

Run loop of the vineyards.

Saturday Mar 21, 2020 #

2 PM

Cycling 1:21:58 intensity: (8:19 @0) + (25:04 @1) + (37:02 @2) + (11:33 @3) 26.91 km (19.7 kph) +294m
ahr:115 max:150

Fantastic route through La Vaux on Rue La Petite Corniche. The old steed made it even more fun with ridiculous gearing and terrible brakes. Glorious weather. A good remedy for the continent's mood.

Run 56:40 intensity: (5 @0) + (30 @1) + (14:59 @2) + (34:54 @3) + (6:12 @4) 9.7 km (5:51 / km) +287m 5:05 / km
ahr:138 max:164 shoes: Nike Legend React

Friday Mar 20, 2020 #

5 PM

Run 1:09:19 intensity: (4 @1) + (6:33 @2) + (27:21 @3) + (34:06 @4) + (1:15 @5) 12.61 km (5:30 / km) +288m 4:56 / km
ahr:148 max:171 shoes: Nike Epic React 1

An attempt at 20 x 60s on/30s off. Some were bad with dog admin - little dogs following us and having to return them to their owners; barking at big dogs; Attila not wanting to run.

Thursday Mar 19, 2020 #

Note
(rest day)

Wednesday Mar 18, 2020 #

5 PM

Run 1:00:20 intensity: (38 @0) + (4:05 @1) + (43:51 @2) + (11:46 @3) 11.03 km (5:28 / km) +136m 5:09 / km
ahr:124 max:143 shoes: Nike Legend React

Tuesday Mar 17, 2020 #

5 PM

Run 9:44 intensity: (11 @0) + (1:45 @1) + (6:36 @2) + (1:12 @3) 1.65 km (5:53 / km) +24m 5:29 / km
ahr:120 max:138 shoes: Nike Zoom Fly FK

Run 53:34 intensity: (38 @0) + (4:53 @1) + (4:31 @2) + (22:10 @3) + (21:22 @4) 11.68 km (4:35 / km) +65m 4:28 / km
ahr:143 max:164 shoes: Nike Zoom Fly FK

5 x mile repeats in 6:00-6:10 (around 3:50/km). My v.dog did well on the 2. Then he sat one out at the track, which was a quick one. V.dog was good on the 4th. He faded on the 5th for a 6:22. I faded too though. Found this session tough.

I'm waiting for an official announcement from Geneva Marathon, but I can't see it happening. I'm more or less planning to drop the long runs and keep the frequency & quality going. Add some hills.

Monday Mar 16, 2020 #

4 PM

Run 50:50 intensity: (2:23 @0) + (18:56 @1) + (25:51 @2) + (3:40 @3) 8.9 km (5:43 / km) +166m 5:14 / km
ahr:115 max:137 shoes: Nike Legend React

Sunday Mar 15, 2020 #

4 PM

Run 58:09 intensity: (47 @0) + (3:52 @1) + (13:00 @2) + (29:07 @3) + (11:23 @4) 10.36 km (5:37 / km) +284m 4:56 / km
ahr:137 max:159 shoes: Nike Epic React 1

Motivation for the long run today wasn't there. Maybe tomorrow.
Geneva Marathon falls 10 days after the end of the restrictions in Vaud. The website says they will announce something about it soon...

Saturday Mar 14, 2020 #

6 PM

Run 27:35 intensity: (20 @0) + (2:12 @1) + (21:23 @2) + (3:40 @3) 5.13 km (5:23 / km) +88m 4:57 / km
ahr:123 max:141 shoes: Nike Legend React

Friday Mar 13, 2020 #

11 AM

Run 45:31 intensity: (13 @0) + (1:23 @1) + (8:37 @2) + (24:36 @3) + (10:42 @4) 7.62 km (5:58 / km) +70m 5:43 / km
ahr:140 max:160 shoes: Nike Epic React 1

IMD Lunch Run.
Orienteering tomorrow is cancelled :(

Thursday Mar 12, 2020 #

8 AM

Run 1:08:35 intensity: (4:37 @1) + (17:40 @2) + (27:05 @3) + (19:13 @4) 13.97 km (4:55 / km) +94m 4:45 / km
ahr:137 max:165 shoes: Nike Zoom Fly FK

4 x 2k, with 400m easy running recovery. 1st one was at v.dog pace - thanks Stijn - about 4:10. Parked Attila next to the track and did 2 at closer to v.dot pace 3:50-3:53. Last one in the direction of home with Attila, but he was keen to run again, so it was decent around 3:52.

Wednesday Mar 11, 2020 #

4 PM

Run 1:52:27 intensity: (16 @0) + (2:55 @1) + (25:08 @2) + (58:35 @3) + (19:13 @4) + (6:20 @5) 19.16 km (5:52 / km) +525m 5:10 / km
ahr:141 max:192 shoes: Nike Epic React 1

Up above Sauvebelin. Didn't quite get the planned route right because the tracks next to the river were awfully muddy.

Tuesday Mar 10, 2020 #

5 PM

Run 1:02:15 intensity: (10 @0) + (3:19 @1) + (16:04 @2) + (21:29 @3) + (21:13 @4) 12.84 km (4:51 / km) +100m 4:40 / km
ahr:139 max:161 shoes: Nike Zoom Fly FK

20 x 200m in ~40s, with 200m easy running between.
Right calf/soleus is not happy.

Monday Mar 9, 2020 #

5 PM

Run 46:16 intensity: (28 @0) + (5:47 @1) + (36:29 @2) + (3:32 @3) 8.81 km (5:15 / km) +90m 5:00 / km
ahr:121 max:142 shoes: Nike Epic React 1

Sunday Mar 8, 2020 #

6 AM

Run 13:51 intensity: (10 @0) + (23 @1) + (9:41 @2) + (3:37 @3) 2.06 km (6:43 / km) +52m 5:59 / km
ahr:124 max:141 shoes: Nike Epic React 1

Saturday Mar 7, 2020 #

8 AM

Run 1:56:25 intensity: (30 @0) + (5:39 @1) + (54:46 @2) + (55:30 @3) 22.36 km (5:12 / km) +145m 5:03 / km
ahr:129 max:148 shoes: Nike Epic React 1

Home to Allaman to buy new shoes. Kept it easy. Very flat.

Friday Mar 6, 2020 #

11 AM

Run 54:00 intensity: (37 @0) + (4:44 @1) + (31:24 @2) + (16:03 @3) + (1:12 @4) 9.26 km (5:50 / km) +83m 5:35 / km
ahr:126 max:154 shoes: Nike Epic React 1

IMD lunch run

Thursday Mar 5, 2020 #

12 PM

Run 46:48 intensity: (12 @0) + (3:37 @1) + (8:04 @2) + (14:35 @3) + (20:20 @4) 9.81 km (4:46 / km) +68m 4:37 / km
ahr:143 max:167 shoes: Asics Fuji Red

Wet out.
6k at marathon pace. Stopped at 5.5km to remove a swan from Attilas jaws :( The swan looked OK afterwards. I think he bit into feathers.

Wednesday Mar 4, 2020 #

5 PM

Run 56:35 intensity: (5 @0) + (2:46 @1) + (21:41 @2) + (32:00 @3) + (3 @4) 10.8 km (5:14 / km) +129m 4:57 / km
ahr:131 max:152 shoes: Nike Epic React 1

Tuesday Mar 3, 2020 #

11 AM

Run 1:06:20 intensity: (22 @0) + (1:47 @1) + (11:07 @2) + (39:23 @3) + (13:41 @4) 14.23 km (4:40 / km) +69m 4:33 / km
ahr:140 max:159 shoes: Nike Zoom Fly FK

Supposed to be 4 x 2km in 7:30 with 400m/2min rest. The session went a bit sideways with the dogs. Leia's top speed is about 4:00/km. Parked them next to the track, and got 1 good 2k in. It was busy at the track, and a squirrel decided to taunt the dogs, so there was a lot of squealing and I couldn't leave them alone making so much noice. So we did another ~4:00/km interval. Leia was really tired on the last one, so I parked her. Attila and I ran around the nearby area. So not ideal, but I probably more or less hit the right intensities...

Monday Mar 2, 2020 #

12 PM

Run 42:23 intensity: (32 @0) + (59 @1) + (7:56 @2) + (32:39 @3) + (17 @4) 7.03 km (6:02 / km) +252m 5:07 / km
ahr:135 max:154 shoes: Asics Fuji Red

Wet and muddy!

Sunday Mar 1, 2020 #

8 AM

Run 1:58:37 intensity: (2 @0) + (29 @1) + (33:10 @2) + (1:24:02 @3) + (54 @4) 23.54 km (5:02 / km) +145m 4:53 / km
ahr:135 max:155 shoes: Nike Epic React 1

Repeat of last Sunday, but at an easy pace and with some more kilometers. Train out to Vevey again.

Run 47:28 intensity: (52 @0) + (7:11 @1) + (16:01 @2) + (23:24 @3) 6.39 km (7:26 / km) +257m 6:11 / km
ahr:127 max:149 shoes: Nike Epic React 1

Up to Sauvabelin with Steph and the dogs to get over 28k for the day.

« Earlier | Later »