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Training Log Archive: errolpit

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Running8 5:58:30 33.72(10:38) 54.27(6:36) 680
  Orienteering5 5:32:33 18.5(17:59) 29.76(11:10) 1003
  Hiking1 4:00:00 6.79(35:22) 10.92(21:58) 1183
  stretching5 40:00
  Total19 16:11:03 59.01 94.96 2866
  [1-5]17 16:01:02
averages - weight:87.1kg

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Tuesday Sep 30, 2014 #

10 AM

Running (long) 1:02:32 [3] 9.61 km (6:30 / km) +94m 6:12 / km
shoes: Nike Vomero 3

Forst Loops. Morning jog easy pace

Sunday Sep 28, 2014 #

11 AM

Orienteering race 1:09:00 intensity: (58 @1) + (1:51 @2) + (4:29 @3) + (34:27 @4) + (27:15 @5) *** 5.82 km (11:51 / km) +275m 9:35 / km
ahr:149 max:170 shoes: Falcon 5

Emmentaler OL, regionale event near Bowil. Super weather conditions. Nice forest. Had a moderate race. Missed controls #1 and #2 completely. (5-6 min) Ok up to control #16. Lost time at controls #17 and #22 (3-4 min) total mistakes maybe 8-10 min.

Wednesday Sep 24, 2014 #

stretching 10:00 [1]

1 PM

Running 48:11 intensity: (1 @0) + (5:42 @1) + (24:20 @2) + (14:37 @3) + (3:31 @4) 7.35 km (6:33 / km) +50m 6:20 / km
ahr:127 max:142 shoes: Nike Vomero 3

Forst loops

Tuesday Sep 23, 2014 #

stretching 5:00 [0]

1 PM

Running (short) 34:29 intensity: (1:09 @1) + (5:19 @2) + (16:17 @3) + (11:44 @4) 5.48 km (6:17 / km) +74m 5:53 / km
ahr:136 max:151 shoes: Nike Vomero 3

Forst loops

Saturday Sep 20, 2014 #

12 PM

Orienteering race 1:08:30 intensity: (34 @1) + (18 @2) + (4:38 @3) + (36:10 @4) + (26:50 @5) *** 6.16 km (11:07 / km) +203m 9:33 / km
ahr:149 max:159 shoes: Falcon 5

Glattal OL, regional Event near Berg am Irchel. I had a moderate race. Lost about 6-7 min. at #2 and #14. bad route to #11. total mistakes 8 minutes.

Wednesday Sep 17, 2014 #

11 AM

Running 45:05 intensity: (20:00 @2) + (25:05 @3) 6.6 km (6:50 / km) +101m 6:21 / km
shoes: Nike Vomero 3

Forst loops. Easy morning jog

Tuesday Sep 16, 2014 #

10 AM

Hiking 4:00:00 intensity: (1:00:00 @2) + (1:00:00 @3) + (2:00:00 @4) 10.92 km (21:58 / km) +1183m 14:15 / km

Habkern - Bäreney - Gemmelalphorn - Güggisgrat - Niederhorn. Nice weather. Very hard climb up to Bäreney.

Sunday Sep 14, 2014 #

11 AM

Orienteering race 1:08:45 intensity: (37 @1) + (14 @2) + (11:13 @3) + (50:24 @4) + (6:17 @5) *** 6.47 km (10:38 / km) +273m 8:46 / km
ahr:144 max:157 shoes: Falcon 5

8th National event, Long distance, Säntisalp, near Alt St. Johann. Very nice weather conditions. Nice alpine terrain, swampy again. Very demanding course. 100m climbing already from #1 to #2! Had a decent race again. Lost about 4-5 minutes with two suboptimal routes on the long legs to controls #2 and #4. Again no search actions, but physically not in a top shape

Saturday Sep 13, 2014 #

12 PM

Orienteering race 50:53 intensity: (5:25 @1) + (4:18 @2) + (7:19 @3) + (27:43 @4) + (6:08 @5) *** 4.16 km (12:13 / km) +101m 10:54 / km
ahr:140 max:164 shoes: Falcon 5

7th National event, middle distance race in Selamatt, near Alt St. Johann. Nice alpine terrain, very swampy. Physically very demanding. Had a decent race with only 2-3 minor mistakes (3-4 min.), but no search actions.

Friday Sep 12, 2014 #

stretching 5:00 [0]

11 AM

Running (short) 36:14 intensity: (3:24 @1) + (6:07 @2) + (14:50 @3) + (11:40 @4) + (13 @5) 5.32 km (6:49 / km) +106m 6:12 / km
ahr:134 max:152 weight:87.1kg shoes: Nike Vomero 3

Steppberg Loops. Felt a bit dizzy today

Wednesday Sep 10, 2014 #

12 PM

Running 36:14 intensity: (4:01 @1) + (13:22 @2) + (9:09 @3) + (9:42 @4) 5.59 km (6:29 / km) +93m 5:59 / km
ahr:131 max:146 shoes: Nike Vomero 3

Forst loops

Sunday Sep 7, 2014 #

10 AM

Orienteering race 1:15:25 intensity: (14 @1) + (2:54 @2) + (12:59 @3) + (33:37 @4) + (25:41 @5) *** 7.15 km (10:33 / km) +151m 9:32 / km
ahr:148 max:174 shoes: Falcon 5

Horzogenbuchser OL, regional Event near Alchenstorf. Nice weather conditions. Typical Swiss midland forest with many brambles. Had a bad race. Bad route to #4 (3 min) 2 min search action at #5. Took a wrong path to #8 lost map contact (5 min) dito to #9 (4 min) Total mistakes about 15 minutes

Thursday Sep 4, 2014 #

stretching 10:00 [1]

12 PM

Running (short) 28:46 intensity: (29 @1) + (46 @2) + (7:18 @3) + (14:51 @4) + (5:22 @5) 4.31 km (6:40 / km) +63m 6:13 / km
ahr:143 max:186 shoes: Nike Vomero 3

Heimehoz

Tuesday Sep 2, 2014 #

stretching 10:00 [1]

10 AM

Running 1:06:59 intensity: (1:55 @1) + (15:25 @2) + (21:07 @3) + (28:32 @4) 10.01 km (6:41 / km) +99m 6:22 / km
ahr:136 max:150 shoes: Nike Vomero 3

Forst Loops. Easy pace

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