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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  running8 6:04:55 32.28(11:18) 51.95(7:01) 561
  climbing4 4:00:00
  bike (indoor)4 3:15:11 46.6(14.3/h) 75.0(23.1/h)
  orienteering2 2:26:36 8.92(16:26) 14.35(10:13) 504
  cross country skiing2 2:16:02 14.03(9:42) 22.57(6:02) 344
  swimming2 1:00:00 1.4(42:55) 2.25(26:40)
  Ski touring1 58:56 1.88(31:22) 3.02(19:29) 602
  bike (road)2 50:07 12.36(14.8/h) 19.89(23.8/h) 100
  Total24 20:51:47 117.46 189.04 2110

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Wednesday Jan 31, 2018 #

11 AM

running 41:11 intensity: (39 @1) + (18:52 @2) + (21:30 @3) + (10 @4) 6.18 km (6:40 / km) +2m 6:39 / km
ahr:145 max:174 shoes: Asics schwarz

Easy with Roger

Tuesday Jan 30, 2018 #

11 AM

bike (road) 23:50 intensity: (5:33 @1) + (8:25 @2) + (9:52 @3) 9.27 km (23.3 kph) +67m
ahr:135 max:156 shoes: Cannondale

To and from massage

Monday Jan 29, 2018 #

12 PM

running 38:13 intensity: (6 @1) + (2:14 @2) + (16:48 @3) + (18:37 @4) + (28 @5) 5.99 km (6:23 / km) +4m 6:21 / km
ahr:162 max:178 shoes: Asics schwarz

With Judith

Friday Jan 26, 2018 #

7 PM

Ski touring 58:56 intensity: (18:33 @1) + (12:32 @2) + (10:20 @3) + (11:16 @4) + (6:15 @5) 3.02 km (19:29 / km) +602m 9:46 / km
ahr:141 max:198

Chasseralienne
Du Nods au Chasseral, and a fondue on top

Wednesday Jan 24, 2018 #

8 PM

swimming 30:00 [2] 1.0 km (30:00 / km)

Swim class

Tuesday Jan 23, 2018 #

9 PM

bike (indoor) 42:22 [1] 15.0 km (21.2 kph)
ahr:81 max:111 shoes: Cannondale

Monday Jan 22, 2018 #

12 PM

running 40:00 [3] 6.0 km (6:40 / km)
shoes: Asics schwarz

Lunch run with Judith

Sunday Jan 21, 2018 #

10 AM

orienteering 1:35:10 intensity: (5:26 @1) + (20:04 @2) + (36:23 @3) + (29:00 @4) + (4:17 @5) 9.35 km (10:11 / km) +404m 8:22 / km
ahr:154 max:188 shoes: VJ high 17

Metsässä with mikee - fun 2x2 relay

Thursday Jan 18, 2018 #

8 PM

bike (indoor) 1:02:23 intensity: (20:04 @1) + (26:43 @2) + (15:28 @3) + (8 @4) 25.0 km (24.0 kph)
ahr:132 max:167 shoes: Cannondale

4x6‘ low rpm

Wednesday Jan 17, 2018 #

11 AM

running 39:42 intensity: (51 @1) + (13:46 @2) + (24:35 @3) + (30 @4) 6.07 km (6:32 / km) +50m 6:17 / km
ahr:147 max:166 shoes: Asics schwarz

Lunch run with Roger in the snow storm

Tuesday Jan 16, 2018 #

6 PM

climbing 1:00:00 [1]

@Forum Sumis with mikee
5a, 5b, 5c, 5c, 6a+, (6b), 6a, 6a+, 6b, 5c+

Monday Jan 15, 2018 #

12 PM

running 38:48 intensity: (42 @1) + (7:18 @2) + (7:40 @3) + (14:43 @4) + (8:25 @5) 6.21 km (6:15 / km) +53m 5:59 / km
ahr:162 max:186 shoes: Asics schwarz

Lunch run with Judith

Sunday Jan 14, 2018 #

5 PM

bike (indoor) 50:07 intensity: (31:14 @1) + (18:53 @2) 20.0 km (23.9 kph)
ahr:125 max:142 shoes: Cannondale

Saturday Jan 13, 2018 #

5 AM

climbing 1:00:00 [1]

@Magnet with mikee
5b, 5b
5b, 5b+
6b*, 6a+*
(6c), 5c+
(6b+), 6a*
(6a?), 5c+, (5c+)

Friday Jan 12, 2018 #

7 PM

orienteering race 51:26 [4] 5.0 km (10:17 / km) +100m 9:21 / km
shoes: VJ high 17

Bern by Night. Some mistakes but no bigger ones - satisfied. Administratively very challenging like always - I like that!

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ high 17

Thursday Jan 11, 2018 #

5 PM

climbing (Bouldering) 1:00:00 [1]

@O‘Bloc
Climbing with topas: 5b, 6a, 5c+, 4c, 6a+ in a row
Then yellow boulders (3rd difficulty level) 7 ok, 4 fails

Wednesday Jan 10, 2018 #

8 PM

swimming 30:00 [2] 1.25 km (24:00 / km)

Tuesday Jan 9, 2018 #

1 PM

bike (road) 26:17 intensity: (4:39 @1) + (18:37 @2) + (3:01 @3) 10.62 km (24.2 kph) +33m
ahr:134 max:156 shoes: Cannondale

To massage and back
3 PM

running 26:12 intensity: (24 @1) + (4:38 @2) + (16:28 @3) + (4:06 @4) + (36 @5) 3.96 km (6:37 / km) +8m 6:33 / km
ahr:152 max:178 shoes: Asics Blackhawk

Short easy run with running drills

Sunday Jan 7, 2018 #

4 PM

bike (indoor) 40:19 intensity: (36:23 @1) + (3:27 @2) + (28 @3) + (1 @4) 15.0 km (22.3 kph)
ahr:104 max:165 shoes: Cannondale

Indoor

Saturday Jan 6, 2018 #

2 PM

running 2:05:49 intensity: (7:32 @1) + (30:07 @2) + (1:22:09 @3) + (5:45 @4) + (16 @5) 15.03 km (8:22 / km) +445m 7:18 / km
ahr:149 max:185 shoes: Asics Kayano red

Longjogg with OL Norska

Friday Jan 5, 2018 #

6 PM

climbing 1:00:00 [1]

@Magnet with mikee
5a+, 5b+
(6a+), 5b+
6b*, 5b+
(6a), 6a*
(6b), 6a*
6a+*, 6b+*
5c+

Tuesday Jan 2, 2018 #

10 AM

cross country skiing 54:38 intensity: (2:45 @1) + (34:54 @2) + (15:48 @3) + (1:07 @4) + (4 @5) 8.85 km (6:11 / km) +109m 5:49 / km
ahr:143 max:178

Last one ...

Monday Jan 1, 2018 #

12 PM

cross country skiing 1:21:24 intensity: (9:42 @1) + (37:13 @2) + (33:11 @3) + (57 @4) + (21 @5) 13.73 km (5:56 / km) +235m 5:28 / km
ahr:141 max:187

St Moritz - Surlej and back at the hillside with Valérie and Andi

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