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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 31 days ending Oct 31, 2020:

activity # timemileskm+mload
  Run20 11:10:48 70.02(9:35) 112.68(5:57) 1713238.6
  Cycling8 7:10:08 80.61(11.2/h) 129.73(18.1/h) 99490.8
  Orienteering6 6:43:17 28.74(14:02) 46.26(8:43) 1656105.1
  Trail Running1 3:31:36 15.24(13:53) 24.53(8:38) 100669.5
  Total34 28:35:49 194.61(8:49) 313.19(5:29) 5368504.0
  [1-5]34 28:22:03

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Saturday Oct 31, 2020 #

9 AM

Trail Running 3:31:36 intensity: (30 @0) + (21:15 @1) + (53:46 @2) + (1:24:40 @3) + (50:25 @4) + (1:00 @5) 24.53 km (8:38 / km) +1006m 7:10 / km
ahr:137 max:173 shoes: Nike Terra Kiger 6

Leukerbad to Crans Montana. A beautiful autumn day with sun and colourful trees. Joined Damiano and Evelien for a day of Route 61. Great trails and almost no snow.

Thursday Oct 29, 2020 #

6 PM

Run 31:31 intensity: (8 @1) + (51 @2) + (14:34 @3) + (15:51 @4) + (7 @5) 5.42 km (5:49 / km) +71m 5:27 / km
ahr:149 max:169

Wednesday Oct 28, 2020 #

5 PM

Run 32:15 intensity: (2:28 @1) + (12:24 @2) + (14:28 @3) + (2:55 @4) 5.7 km (5:39 / km) +90m 5:14 / km
ahr:131 max:160

Monday Oct 26, 2020 #

6 PM

Run 36:14 intensity: (22 @0) + (26 @1) + (1:21 @2) + (10:54 @3) + (22:42 @4) + (29 @5) 6.59 km (5:30 / km) +73m 5:12 / km
ahr:151 max:169 shoes: Nike Legend React

Saturday Oct 24, 2020 #

1 PM

Orienteering 1:17:33 intensity: (7:11 @0) + (12:47 @1) + (46:22 @2) + (11:13 @3) 8.23 km (9:25 / km) +352m 7:46 / km
ahr:118 max:147

Mont Mussy in France. Lower altitude Jura. Brambles!
Had a great 1st 3 controls. Then got completely thrown by a new yellow patch on the map, lost 8 min bashing through the brambles to relocate. Not bad until #8, when I lost another 6 min in a vague bit of forest. Didn't handle that well at all. Anyway, improved slightly after that. Not my favourite area, and the map was not quite up to date, but I could have done a better job with it.
4 PM

Cycling 33:27 intensity: (1:05 @0) + (8:05 @1) + (22:44 @2) + (1:33 @3) 13.08 km (23.5 kph) +29m
ahr:116 max:139

Back to Nyon.

Friday Oct 23, 2020 #

6 PM

Run 31:59 intensity: (7 @1) + (13:14 @2) + (18:38 @3) 5.64 km (5:40 / km) +89m 5:15 / km
ahr:133 max:150 shoes: Nike Legend React

Thursday Oct 22, 2020 #

6 PM

Run 46:38 intensity: (9 @0) + (1:11 @1) + (10:41 @2) + (31:14 @3) + (3:23 @4) 6.89 km (6:46 / km) +124m 6:12 / km
ahr:137 max:157 shoes: Nike Legend React

Wednesday Oct 21, 2020 #

6 PM

Run 26:07 intensity: (11 @0) + (9:19 @1) + (7:43 @2) + (8:01 @3) + (53 @4) 3.99 km (6:33 / km) +64m 6:03 / km
ahr:123 max:157 shoes: Nike Legend React

Tuesday Oct 20, 2020 #

6 PM

Run 32:53 intensity: (1 @0) + (35 @1) + (18:40 @2) + (12:35 @3) + (1:02 @4) 5.89 km (5:35 / km) +68m 5:17 / km
ahr:131 max:154 shoes: Nike Legend React

Monday Oct 19, 2020 #

7 PM

Run 23:34 intensity: (26 @0) + (5:23 @1) + (16:40 @2) + (1:05 @3) 3.67 km (6:25 / km) +59m 5:56 / km
ahr:118 max:137 shoes: Nike Legend React

Sunday Oct 18, 2020 #

11 AM

Orienteering 1:08:13 intensity: (9 @0) + (1:26 @1) + (11:08 @2) + (33:15 @3) + (20:22 @4) + (1:53 @5) 9.91 km (6:53 / km) +259m 6:05 / km
ahr:143 max:182 shoes: Inov8 Arctic Talon

Double orienteering weekend! Le Communal in Neuchatel.
Hillside with nice forest and many clearings. I had a pretty good run - Marc Lauenstein was about 49 min, so I did OK. For me: 1 x 60s mistake, and 2 slower routes (about 30s each). It was chilly!

Saturday Oct 17, 2020 #

2 PM

Orienteering 34:29 intensity: (3:43 @2) + (15:12 @3) + (15:34 @4) 5.59 km (6:10 / km) +72m 5:47 / km
ahr:147 max:166 shoes: Inov8 Arctic Talon

Club Relay at La Givrine. This relay seems to take the best 4 technical teams and 2 easy teams from each club to determine the winner. And we are supposed to run the courses that we normally run (TL for me). Kerria got us off to a good start on the TM. Vincenzo was on the TC. He must have been rusty, but he set off in reverse and completed the first loop in the wrong direction - like 5 controls. It was a bit confusing on the map, but I'm not sure how he missed that he was counting down. Anyway, when he came through the finish, he decided to start in the proper direction. He got round just before the mass start. I messed up #3 quite badly, and the mass start caught me - quite a lot of decent runners all on the TL (because TL's all run last). I took a few road routes and managed to finish about a minute ahead. So it was pretty good, apart from #3.
It was fun, but would have been much better in warmer weather with so much standing around.

Friday Oct 16, 2020 #

7 PM

Run 27:55 intensity: (16 @0) + (11 @1) + (3:23 @2) + (9:42 @3) + (13:08 @4) + (1:15 @5) 4.61 km (6:03 / km) +57m 5:42 / km
ahr:148 max:172

Thursday Oct 15, 2020 #

7 PM

Run 29:41 intensity: (12 @1) + (1:26 @2) + (10:37 @3) + (16:00 @4) + (1:26 @5) 5.15 km (5:46 / km) +83m 5:20 / km
ahr:152 max:174

Wednesday Oct 14, 2020 #

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

6 PM

Run 51:40 intensity: (6 @0) + (9 @1) + (1:34 @2) + (11:19 @3) + (36:17 @4) + (2:15 @5) 9.04 km (5:43 / km) +136m 5:19 / km
ahr:155 max:182 shoes: Nike Legend React

Tuesday Oct 13, 2020 #

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

Monday Oct 12, 2020 #

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

6 PM

Run 26:54 intensity: (3 @0) + (8 @1) + (1:14 @2) + (17:55 @3) + (7:34 @4) 4.14 km (6:30 / km) +90m 5:52 / km
ahr:145 max:165 shoes: Nike Legend React

Saturday Oct 10, 2020 #

11 AM

Cycling 2:28:28 intensity: (35 @0) + (15:29 @1) + (1:05:31 @2) + (1:03:50 @3) + (3:03 @4) 31.92 km (12.9 kph) +912m
ahr:129 max:159

From Nyon, up into the Jura via St Cergue. Steph joined me for the cycle up. Stopped for coffee near the top.

Orienteering 1:15:52 intensity: (38 @0) + (24:15 @1) + (31:44 @2) + (18:42 @3) + (33 @4) 6.89 km (11:00 / km) +349m 8:47 / km
ahr:120 max:154 shoes: Inov8 Arctic Talon

Le Sauger 1:7'500. Really difficult little map. In places (#3, #9, #10) I could not get my mind around the contours. #9 was a bit misty and I managed to completely confuse myself - the relocation process was not pretty. Overall, a super challenge, and it got the better of me today :)
When I left, some French national team member had run 35 min and they were waiting for the Swiss team guy to come in. I was cold, so started cycling back.

Cycling 20:13 intensity: (1:31 @0) + (3:31 @1) + (11:59 @2) + (3:12 @3) 9.13 km (27.1 kph) +53m
ahr:119 max:144

Cold and raining. Steph reported that her face had frozen on the way down Col de la Givrine, so I decided to take the train from La Cure.

Friday Oct 9, 2020 #

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

6 PM

Run 31:56 intensity: (6 @2) + (5:58 @3) + (20:10 @4) + (5:42 @5) 4.43 km (7:13 / km) +116m 6:23 / km
ahr:159 max:186

Thursday Oct 8, 2020 #

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

6 PM

Run 29:30 intensity: (5 @0) + (24 @1) + (13:00 @2) + (16:01 @3) 5.03 km (5:52 / km) +122m 5:14 / km
ahr:131 max:149

Wednesday Oct 7, 2020 #

7 PM

Run 26:59 intensity: (5 @1) + (36 @2) + (10:11 @3) + (14:58 @4) + (1:09 @5) 4.84 km (5:35 / km) +50m 5:18 / km
ahr:152 max:177

Tuesday Oct 6, 2020 #

6 PM

Run 38:22 intensity: (14 @1) + (14:04 @2) + (22:25 @3) + (1:39 @4) 6.78 km (5:40 / km) +86m 5:19 / km
ahr:134 max:161 shoes: Nike Legend React

Monday Oct 5, 2020 #

5 PM

Run 32:34 intensity: (5 @0) + (26 @1) + (37 @2) + (13:16 @3) + (18:10 @4) 5.04 km (6:28 / km) +99m 5:53 / km
ahr:151 max:167 shoes: Nike Legend React

Sunday Oct 4, 2020 #

11 AM

Orienteering 52:53 intensity: (13 @0) + (7:59 @1) + (21:37 @2) + (22:38 @3) + (26 @4) 5.77 km (9:10 / km) +178m 7:57 / km
ahr:127 max:156 shoes: Inov8 Arctic Talon

Les Paccots map. Some decent bits of forest, and a nice course. Better today, except for 4 minutes on #2. I'm struggling on big slopes.
Winner did 29 minutes! First lady was 39. I think they are Swiss team members. They are making my 50% goal difficult. 45 minutes should be possible on a good day.

Saturday Oct 3, 2020 #

8 AM

Run 31:04 intensity: (4 @0) + (1:55 @1) + (18:06 @2) + (10:41 @3) + (18 @4) 5.35 km (5:48 / km) +97m 5:19 / km
ahr:129 max:151 shoes: Nike Legend React

2 PM

Orienteering 1:34:17 intensity: (6 @0) + (12:06 @1) + (40:59 @2) + (35:44 @3) + (5:22 @4) 9.86 km (9:33 / km) +447m 7:48 / km
ahr:129 max:163 shoes: Inov8 Arctic Talon

Les Pleiades Orienteering. Just below the snow line, so we got to run through some snow in the shadows. There was water everywhere and it was all very slippery.
I had quite a poor result. I really struggled in the circle. Winner did 54 min and Damiano was 10 min faster.
Another chance tomorrow!

Friday Oct 2, 2020 #

6 PM

Run 48:41 intensity: (7:13 @1) + (37:59 @2) + (3:29 @3) 8.45 km (5:45 / km) +71m 5:31 / km
ahr:122 max:137 shoes: Nike Legend React

Thursday Oct 1, 2020 #

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

6 PM

Run 34:21 intensity: (15 @1) + (14:51 @2) + (11:17 @3) + (7:58 @4) 6.01 km (5:43 / km) +66m 5:25 / km
ahr:136 max:163 shoes: Nike Legend React

Crocked my neck on Tuesday evening after the run. Not quite sure what happened, but it wasn't good. I stopped yesterday's run after 1km because it wasn't constructive. It's OK today.
Getting old :(

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