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Training Log Archive: apope

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Cycling18 11:23:09 142.17(12.5/h) 228.81(20.1/h) 429165.2
  Trail Running3 10:50:42 39.04(16:40) 62.82(10:21) 3572242.1
  Run19 9:52:31 59.37(9:59) 95.54(6:12) 1343158.7
  Orienteering4 5:20:12 18.3(17:30) 29.46(10:52) 85673.9
  Total42 37:26:34 258.88(8:41) 416.63(5:24) 6199639.9
  [1-5]42 36:09:24

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Monday Aug 31, 2020 #

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

6 PM

Run 31:35 intensity: (21 @0) + (8:48 @1) + (9:36 @2) + (11:10 @3) + (1:40 @4) 5.6 km (5:39 / km) +76m 5:17 / km
ahr:125 max:158 shoes: Nike Legend React

6 x 75/45s.

Sunday Aug 30, 2020 #

4 PM

Run 1:04:32 intensity: (9 @0) + (5:44 @1) + (54:12 @2) + (4:27 @3) 11.04 km (5:51 / km) +59m 5:42 / km
ahr:120 max:148 shoes: Nike Legend React

Saturday Aug 29, 2020 #

12 PM

Run 23:44 intensity: (14 @1) + (8 @2) + (2:55 @3) + (20:27 @4) 3.99 km (5:57 / km) +63m 5:31 / km
ahr:155 max:166 shoes: Nike Epic React 1

Ran from the train station at La Cure, on the French border, to the event.

Orienteering 54:20 intensity: (7:31 @1) + (32:20 @2) + (14:29 @3) 6.41 km (8:28 / km) +158m 7:33 / km
ahr:124 max:146 shoes: Inov8 Arctic Talon

Organised by O'Jura at Lamoura in France. Nice map, but much easier than the OO cup. Lots of useful features to simplify things - walls, cliffs, larger contour features. Went quite well, and definitely improving my technique. Only 6 min behind the winner :)
Super minimal organising. Show up, grab a map out of a box at registration (!), start yourself at the pre-assigned time, download with 1 finish official sitting quite far away.
3 PM

Run 23:35 intensity: (28 @0) + (6:43 @1) + (7:34 @2) + (8:50 @3) 4.02 km (5:52 / km) +42m 5:35 / km
ahr:122 max:149 shoes: Nike Epic React 1

No hanging around. Needed to catch the train to get back into Suisse to stream some TDF!

Friday Aug 28, 2020 #

6 PM

Run 16:05 intensity: (11 @0) + (7 @1) + (18 @2) + (2:25 @3) + (12:59 @4) + (5 @5) 2.68 km (6:00 / km) +26m 5:43 / km
ahr:155 max:169

Thursday Aug 27, 2020 #

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

Wednesday Aug 26, 2020 #

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

6 PM

Run 51:11 intensity: (7 @0) + (8:05 @1) + (19:43 @2) + (23:16 @3) 8.34 km (6:08 / km) +123m 5:43 / km
ahr:128 max:150

Tuesday Aug 25, 2020 #

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

Monday Aug 24, 2020 #

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

7 PM

Run 24:15 intensity: (7:40 @1) + (13:18 @2) + (3:17 @3) 3.69 km (6:34 / km) +48m 6:10 / km
ahr:119 max:146

Saturday Aug 22, 2020 #

9 AM

Trail Running 4:14:30 intensity: (13 @0) + (8 @1) + (5:48 @2) + (50:54 @3) + (2:41:09 @4) + (36:18 @5) 32.4 km (7:51 / km) +1589m 6:19 / km
ahr:157 max:184 shoes: Nike Terra Kiger 6

Matterhorn Ultraks "Mountain" race. Billed as 30km/2000m.
Stayed in Zermatt and had a leisurely morning for the 9h30 start. The serious race "Sky" started at 7am, but I was quite happy with the shorter version. It was cloudy and cool in the morning.
I planned to pace it for a good push up the last big climb and hard run down the last 10km. That worked quite well. Went from about 150th on the first section to 89th by the end. Winner did just under 2h50, which seems amazingly fast! I was just outside the top 10 women.
I felt like I suffered at 2600m, coming from around 400m in Lausanne.
I really enjoyed the course. Perhaps there were too many people on the first half, with some bunching and impatience on the downhills. The weather cleared for some reasonable views, but the Matterhorn mostly stayed shrouded for me.

Wednesday Aug 19, 2020 #

Cycling 38:00 [3] 12.4 km (19.6 kph)

6 PM

Run 20:07 intensity: (38 @1) + (8:24 @2) + (6:25 @3) + (4:40 @4) 3.33 km (6:03 / km) +47m 5:39 / km
ahr:135 max:158 shoes: Nike Legend React

Tuesday Aug 18, 2020 #

Cycling 36:00 [3] 12.4 km (20.7 kph)

5 PM

Run 30:32 intensity: (1 @0) + (17 @1) + (4:06 @2) + (12:22 @3) + (13:46 @4) 4.5 km (6:47 / km) +67m 6:19 / km
ahr:146 max:162 shoes: Nike Epic React 1

Group run from work

Monday Aug 17, 2020 #

Cycling 38:00 [3] 12.8 km (20.2 kph)

7 PM

Run 27:48 intensity: (6 @1) + (4:10 @2) + (12:12 @3) + (9:38 @4) + (1:42 @5) 4.09 km (6:48 / km) +109m 6:00 / km
ahr:146 max:174 shoes: Nike Legend React

Sunday Aug 16, 2020 #

10 AM

Cycling 1:49:05 intensity: (14:19 @0) + (20:59 @1) + (58:45 @2) + (14:47 @3) + (15 @4) 32.29 km (17.8 kph) +382m
ahr:115 max:156

6 PM

Run 24:53 intensity: (28 @0) + (5:40 @1) + (16:13 @2) + (2:32 @3) 3.91 km (6:22 / km) +79m 5:47 / km
ahr:118 max:139

Saturday Aug 15, 2020 #

12 PM

Orienteering 1:16:36 intensity: (11 @0) + (4:46 @1) + (18:23 @2) + (34:46 @3) + (18:13 @4) + (17 @5) 7.86 km (9:45 / km) +178m 8:46 / km
ahr:139 max:169 shoes: Inov8 Arctic Talon

OO Cup Day 5 still had some really good bits of map, but spread over some parts with larger linear features. So that helped keep me speed up a bit. Out of interest, I ran the last 2 legs in the open with no navigation at a good speed (for me) and I was still 33rd out of about 55 - these blokes are running fast!
189% of the winner today. 45/53 M21E's

Friday Aug 14, 2020 #

11 AM

Orienteering race 1:41:54 intensity: (3:46 @0) + (33:35 @1) + (46:05 @2) + (16:24 @3) + (2:04 @4) 8.5 km (11:59 / km) +354m 9:55 / km
ahr:118 max:160 shoes: Inov8 Arctic Talon

OO Cup Day 4. Billed as the most technical day, so I'm glad I got to run it. Had some tough legs, particularly in the flatter more vague areas.
217% of the winner. Should be able to improve that! 49/53 M21E's

Thursday Aug 13, 2020 #

6 AM

Run 19:46 intensity: (18 @0) + (7:25 @1) + (11:41 @2) + (22 @3) 3.26 km (6:04 / km) +46m 5:40 / km
ahr:114 max:133

Cycling 18:10 intensity: (9 @0) + (12:11 @1) + (5:50 @2) 6.35 km (21.0 kph) +20m
ahr:109 max:128

Wednesday Aug 12, 2020 #

Cycling 19:00 [3] 6.4 km (20.2 kph)

8 AM

Cycling 18:54 intensity: (3:14 @0) + (8:18 @1) + (7:22 @2) 6.36 km (20.2 kph) +27m
ahr:107 max:131

5 PM

Run 14:49 intensity: (13 @0) + (4:06 @1) + (9:43 @2) + (47 @3) 2.48 km (5:59 / km) +5m 5:55 / km
ahr:116 max:138 shoes: Nike Epic React 1

Run 48:00 intensity: (16 @0) + (20:26 @1) + (19:46 @2) + (7:10 @3) + (22 @4) 5.52 km (8:42 / km) +21m 8:33 / km
ahr:118 max:162 shoes: Nike Epic React 1

Not my smartest session. Joined Stefano the Italian triathlete at work for a track session of his:
2 x 100m, 2 x 200m, 1 x 400m, 2 x 200m, 2 x 100m: all full speed (there lies the problem) and full recovery. Then 1 x 2000m full speed.
Full speed changed over the session.

Tuesday Aug 11, 2020 #

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

7 PM

Run 30:13 intensity: (8 @0) + (5:27 @1) + (18:35 @2) + (6:03 @3) 5.04 km (6:00 / km) +66m 5:38 / km
ahr:122 max:150 shoes: Nike Legend React

Relative heat wave! Legs are pretty tired from the weekends climb/descent.

Monday Aug 10, 2020 #

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

7 PM

Run 13:42 intensity: (4:11 @1) + (8:49 @2) + (42 @3) 2.1 km (6:31 / km) +48m 5:51 / km
ahr:118 max:136 shoes: Nike Legend React

Just to get the dogs out.

Sunday Aug 9, 2020 #

8 AM

Trail Running 1:03:36 intensity: (4:25 @0) + (4:29 @1) + (1:13 @2) + (44:32 @3) + (8:57 @4) 5.67 km (11:13 / km) +763m 6:42 / km
ahr:137 max:158 shoes: Nike Terra Kiger 6

From Leysin up to the top of the telecabin, to meet the rest of the guys for some via ferrata. A solid climb!

Trail Running 5:47 intensity: (4:02 @2) + (1:27 @3) + (18 @4) 0.94 km (6:09 / km)
ahr:130 max:156 shoes: Nike Terra Kiger 6

Trail Running 2:59:17 intensity: (46:49 @0) + (1:36:38 @1) + (31:12 @2) + (4:38 @3) 8.59 km (20:52 / km) +190m 18:47 / km
ahr:103 max:140 shoes: Nike Terra Kiger 6

Saturday Aug 8, 2020 #

8 AM

Trail Running 2:27:32 intensity: (35 @0) + (11:55 @1) + (33:58 @2) + (43:24 @3) + (55:37 @4) + (2:03 @5) 15.23 km (9:41 / km) +1029m 7:15 / km
ahr:140 max:177 shoes: Nike Terra Kiger 6

Montreux and up the west ridge. Back down the gorge. Super trails.

Friday Aug 7, 2020 #

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

7 PM

Run 19:19 intensity: (14 @0) + (1:34 @1) + (10:26 @2) + (7:05 @3) 3.36 km (5:45 / km) +47m 5:23 / km
ahr:125 max:141 shoes: Nike Legend React

Thursday Aug 6, 2020 #

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

Wednesday Aug 5, 2020 #

6 PM

Run 38:44 intensity: (25 @0) + (14:35 @1) + (12:09 @2) + (8:42 @3) + (2:53 @4) 6.01 km (6:27 / km) +216m 5:28 / km
ahr:122 max:158 shoes: Nike Legend React

Tuesday Aug 4, 2020 #

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

Work and back
5 PM

Run 39:24 intensity: (8 @1) + (1:25 @2) + (16:37 @3) + (21:11 @4) + (3 @5) 7.45 km (5:17 / km) +50m 5:07 / km
ahr:150 max:168 shoes: Nike Epic React 1

Nice fartlek with some guys from work. 25 x 30s/30s

Monday Aug 3, 2020 #

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

Work and back
7 PM

Run 30:17 intensity: (4:04 @1) + (15:37 @2) + (9:46 @3) + (50 @4) 5.15 km (5:53 / km) +107m 5:20 / km
ahr:126 max:154 shoes: Nike Legend React

Saturday Aug 1, 2020 #

11 AM

Orienteering 1:27:22 intensity: (10 @0) + (22:23 @1) + (40:30 @2) + (23:36 @3) + (43 @4) 6.68 km (13:04 / km) +166m 11:38 / km
ahr:123 max:157 shoes: Inov8 Arctic Talon

OO Cup Training #4.
This forest was more mixed than the day before. It was flatter in parts and the contours were much more vague. I had a few small-ish problems, and then a mega mistake on a 100m leg. I couldn't figure out the contours and just could not find the depression. Struggled after that with some more vague contours, but got passed by a few people who seemed to have no such problems. A good challenge!

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