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Training Log Archive: errolpit

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Hiking2 8:32:36 17.59(29:08) 28.32(18:06) 1733
  Orienteering6 6:05:32 21.49(17:01) 34.58(10:34) 967
  Running5 2:49:09 16.81(10:04) 27.05(6:15) 368
  stretching4 25:00
  Total17 17:52:17 55.89 89.95 3068
  [1-5]13 17:27:13
averages - weight:85.8kg

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Sunday Sep 29, 2013 #

11 AM

Orienteering race 43:21 intensity: (12 @1) + (6 @2) + (10 @3) + (7:17 @4) + (35:36 @5) *** 4.42 km (9:49 / km) +111m 8:43 / km
ahr:155 max:194 shoes: Falcon 5

Zurich Team OL, Cat. S+E 55, regional event near Egg with map Pfannenstiel. Good weather conditions, nice course. We had a moderate race. One major mistake to control #6 (1-2min) and a bad route to control #7 (2.5 min lost in the brambles) 6th/26; 2:47 behind the winner

Thursday Sep 26, 2013 #

Hiking (mit W. Jäggi) 4:15:00 intensity: (1:15:00 @2) + (2:00:00 @3) + (1:00:00 @4) 14.0 km (18:13 / km) +700m 14:34 / km

Riederalp - Belalp über die Hängebrücke beim Aletschgletscher. Kaiserwetter. Die Hägebrücke ist 124 Meter lang und führt über die 80 Meter tiefe Massaschlucht. Nervenkitzel garantiert also nichts für schwache Nerven und Schwindel. ich hab's geschafft...blieb mir auch nichts anderes übrig

Tuesday Sep 24, 2013 #

stretching 5:00 [0]

2 PM

Running (short) 32:13 intensity: (2 @0) + (50 @1) + (2:35 @2) + (5:22 @3) + (21:11 @4) + (2:13 @5) 5.2 km (6:12 / km) +81m 5:45 / km
ahr:142 max:155 shoes: Nike Vomero 3

Heimeholz

Sunday Sep 22, 2013 #

Event: Swiss Middle Distance Championship
 
11 AM

Orienteering race 53:46 intensity: (14 @1) + (3 @2) + (12 @3) + (13:25 @4) + (39:52 @5) **** 4.24 km (12:41 / km) +150m 10:47 / km
ahr:155 max:169 shoes: Falcon 5

Middle distance championships in Arni, Emmental with map Blaseflue. Super weather conditions and a nice forest. Had a very very moderate race. Lost too much time downhill, was too carefully! Bad mistakes to control#8, lost map contact and to control#9, overran. Total mistakes about 8 minutes.

Friday Sep 20, 2013 #

stretching 5:00 [0]

11 AM

Running (short) 31:21 intensity: (49 @1) + (3:44 @2) + (5:48 @3) + (11:11 @4) + (9:49 @5) 5.0 km (6:16 / km) +61m 5:55 / km
ahr:144 max:160 shoes: Nike Vomero 3

Heimeholz

Tuesday Sep 17, 2013 #

stretching 10:00 [0]

10 AM

Running (short) 25:21 intensity: (46 @1) + (3:04 @2) + (5:03 @3) + (12:58 @4) + (3:30 @5) 4.34 km (5:50 / km) +32m 5:38 / km
ahr:141 max:158 shoes: Nike Vomero 3

Forst Loops.

Saturday Sep 14, 2013 #

12 PM

Orienteering race 1:10:53 intensity: (21 @1) + (6 @2) + (43 @3) + (16:44 @4) + (52:59 @5) *** 7.5 km (9:27 / km) +90m 8:55 / km
ahr:155 max:167 shoes: VJ Integrator1

Glattal OL, regional event near Rumlang. Good weather conditions. I had a good race except to control #1 (I searched too far behind the control ) and to control #6 (90° error) Lost some time in the brambles. Total mistakes 4-6 minutes.

Wednesday Sep 11, 2013 #

stretching 5:00 [0]

11 AM

Running 42:45 intensity: (2:00 @1) + (4:45 @2) + (26:00 @3) + (10:00 @4) 6.86 km (6:14 / km) +68m 5:56 / km
ahr:135 max:147 weight:85.8kg shoes: Nike Vomero 3

Forst Loops. Morning jog in light rain shower

Sunday Sep 8, 2013 #

10 AM

Orienteering race 1:18:27 intensity: (1 @0) + (2:31 @1) + (6:43 @2) + (15:54 @3) + (49:58 @4) + (3:20 @5) **** 7.1 km (11:03 / km) +245m 9:25 / km
ahr:141 max:161 shoes: VJ Integrator1

Long championships in Le Cernil. Technically difficult course. Very deep terrain due to haevy rain showers during the night. Patchy rain during the race. I had a moderate race. Missed already control #1 (4') and some suboptimale routes cost me about 6-8 minutes Total mistakes about 10-12 minutes

Saturday Sep 7, 2013 #

Event: 8. Nationaler OL A / LOM
 
6 PM

Orienteering race 27:13 [4] *** 3.81 km (7:08 / km) +61m 6:37 / km
shoes: Nike Vomero 3

Urban sprint in Colombier, national Event. Good conditions. Had a bad race. Suboptimale route to control #4 (1.5') Two horrible mistakes at control #9 and #14 (5-6') maybe control #14 was not placed correctly (according to HP. Oswald; R. Eggli)

Wednesday Sep 4, 2013 #

9 AM

Hiking (with W. Jäggi) 4:17:36 intensity: (2:00:00 @2) + (2:17:36 @4) 14.31 km (18:00 / km) +1033m 13:13 / km

Stoos - Klingenstock - Fronalpstock - Stoos. Hot temperatures, blue sky. A real dream day.

Tuesday Sep 3, 2013 #

11 AM

Running 37:29 intensity: (27 @1) + (2:10 @2) + (10:59 @3) + (20:25 @4) + (3:28 @5) 5.64 km (6:39 / km) +126m 5:59 / km
ahr:141 max:159 shoes: Nike Vomero 3

Steppberg Loops. Morning jog

Sunday Sep 1, 2013 #

12 PM

Orienteering race 1:31:52 intensity: (1 @0) + (19 @1) + (16 @2) + (1:30 @3) + (23:55 @4) + (1:05:51 @5) **** 7.51 km (12:14 / km) +310m 10:08 / km
ahr:154 max:169 shoes: Falcon 5

Oristaler OL, regional event near Zeglingen with map Schafmatt 1:15'000 ( not very helpful for H65 eyes) Nice weather conditions. Physically very demanding course. Lost about 6 min. with suboptimale routes to controls #4,5, and 8. Further 5-6 min lost with search actions in the areas of control #11 and 12

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