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Training Log Archive: errolpit

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Orienteering7 7:05:52 26.68(15:58) 42.93(9:55) 1000
  Running5 3:52:00 22.32(10:24) 35.92(6:28) 466
  Strength7 3:45:00
  Walking1 1:50:44 5.97(18:34) 9.6(11:32) 273
  Flexibilität, Koordination 5 1:20:00
  Indoor cycling4 55:02 3.29 5.3
  stretching2 20:00
  Total24 19:08:38 58.26 93.76 1739
  [1-5]21 18:38:33

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Tuesday Mar 31, 2015 #

Strength 20:00 [1]

Flexibilität, Koordination 20:00 [1]

1 PM

Indoor cycling (warmup) 20:01 intensity: (9:17 @1) + (10:28 @2) + (16 @3)
ahr:117 max:132

Sunday Mar 29, 2015 #

11 AM

Orienteering 1:06:17 intensity: (22 @1) + (23 @2) + (56 @3) + (41:23 @4) + (23:13 @5) *** 7.15 km (9:16 / km) +187m 8:12 / km
ahr:149 max:184 shoes: VJ Integrator1

Regio Olten OL, regional event near Kestenholz with map Längwald Ost. Windy weather but still dry.Lot of dead wood on the ground.Made too many small errrors, lost at least 5-7 minutes.

Saturday Mar 28, 2015 #

1 PM

Orienteering race 55:38 intensity: (4:28 @1) + (4:08 @2) + (3:27 @3) + (19:39 @4) + (23:56 @5) *** 5.23 km (10:38 / km) +93m 9:46 / km
ahr:146 max:169 shoes: VJ Integrator1

Badener OL, regional Event near Rütihof/Baden. Good weather conditions. Very bad runnable forest. Tried new eye lenses. Was unable to read the map during running. I finished the race after control #11.

Friday Mar 27, 2015 #

Strength 45:00 [1]

Indoor cycling 15:00 [2]

Thursday Mar 26, 2015 #

Strength 30:00 [1]

Flexibilität, Koordination 15:00 [1]

Indoor cycling (warmup) 10:00 [2]

Tuesday Mar 24, 2015 #

Strength 30:00 [1]

Flexibilität, Koordination 15:00 [1]

10 AM

Indoor cycling (warmup) 10:01 [1] 5.3 km (1:53 / km)
ahr:101 max:111

1 PM

Running 38:56 intensity: (52 @1) + (3:08 @2) + (11:08 @3) + (21:54 @4) + (1:54 @5) 6.41 km (6:04 / km) +96m 5:39 / km
ahr:141 max:157 shoes: ASICS Kayano 21

Forst Loops.

Sunday Mar 22, 2015 #

11 AM

Orienteering race 56:40 intensity: (20 @1) + (9 @2) + (2:53 @3) + (22:31 @4) + (30:47 @5) *** 6.14 km (9:13 / km) +124m 8:23 / km
ahr:150 max:160 shoes: VJ Integrator1

Hindelbanker OL, regional event near Kirchberg, with map Bütikofen Nord. Good weather conditions, but cold. Nice forest. I had a good race. Only one Major mistake to control #4. Did no see a small path on the map. 2 min lost. Rest ok

Saturday Mar 21, 2015 #

1 PM

Orienteering race 1:00:28 intensity: (3 @0) + (16 @1) + (4 @2) + (6 @3) + (10:15 @4) + (49:44 @5) *** 6.17 km (9:48 / km) +173m 8:36 / km
ahr:158 max:190 shoes: VJ Integrator1

Bussola OL, regional Event near Wohlen. Nice forest. I had a moderate race. At least 4 mistakes of about 1 min each to controls #2,10,13,14.

Thursday Mar 19, 2015 #

Strength 10:00 [0]

2 PM

Running (short) 36:58 intensity: (1:44 @1) + (6:14 @2) + (12:08 @3) + (16:43 @4) + (9 @5) 5.8 km (6:22 / km) +35m 6:11 / km
ahr:137 max:152 shoes: ASICS Kayano 21

Heimeholz

Wednesday Mar 18, 2015 #

Strength 45:00 [1]

Flexibilität, Koordination 15:00 [1]

3 PM

Walking (with poles) 1:50:44 intensity: (1:49:35 @1) + (1:09 @2) 9.6 km (11:32 / km) +273m 10:06 / km
ahr:97 max:122 shoes: Nike Air Triax+11

with Magi

Tuesday Mar 17, 2015 #

10 AM

Running (long) 1:05:54 intensity: (54 @1) + (2:15 @2) + (21:52 @3) + (40:53 @4) 10.0 km (6:35 / km) +123m 6:12 / km
ahr:141 max:151 shoes: ASICS Kayano 21

Forst Loops.

Sunday Mar 15, 2015 #

11 AM

Orienteering race 57:10 intensity: (23 @1) + (11 @2) + (2:43 @3) + (25:01 @4) + (28:52 @5) *** 5.8 km (9:52 / km) +178m 8:33 / km
ahr:150 max:161 shoes: VJ Integrator1

Herzogenbuchser OL, regional event near Thörigen. Nice forest, cool and dry weather. I had a good race. Only some minor mistakes, maybe 2-3 minutes.

Saturday Mar 14, 2015 #

1 PM

Orienteering race 1:07:03 intensity: (2 @0) + (27 @1) + (8 @2) + (16 @3) + (7:58 @4) + (58:12 @5) *** 5.8 km (11:34 / km) +220m 9:43 / km
ahr:157 max:190 shoes: VJ Integrator1

Fricktaler OL, regional event near Zeiningen. Nice waether. Physically very demanding course. Suboptimale routes to controls #2 and #13 (to much climb) 4 min lost. 90° mistake to control #11 ( 3 min)

Saturday Mar 7, 2015 #

stretching 10:00 [0]

1 PM

Running 46:59 intensity: (5:43 @1) + (6:06 @2) + (14:03 @3) + (20:22 @4) + (45 @5) 7.11 km (6:37 / km) +112m 6:08 / km
ahr:130 max:152 shoes: Nike Pegasus 27 GTX

Forst Loops.

Thursday Mar 5, 2015 #

stretching 10:00 [0]

12 PM

Running 43:13 intensity: (1:56 @1) + (42 @2) + (5:55 @3) + (25:18 @4) + (9:22 @5) 6.6 km (6:33 / km) +100m 6:05 / km
ahr:143 max:159 shoes: Nike Pegasus 27 GTX

Forst loops

Wednesday Mar 4, 2015 #

Strength 45:00 [1]

Flexibilität, Koordination 15:00 [1]

Sunday Mar 1, 2015 #

11 AM

Orienteering race 1:02:36 intensity: (25 @1) + (7 @2) + (1:43 @3) + (24:23 @4) + (35:58 @5) *** 6.64 km (9:26 / km) +25m 9:15 / km
ahr:152 max:184 shoes: VJ Integrator1

Suhrentaler OL, regional event near Rupperswil. Light drizzle. One major mistake at control #6, 3-4 min lost. Total mistake about 5 minutes

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