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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  running8 6:31:31 26.74(14:38) 43.04(9:06) 2203
  bike (road)4 4:51:55 57.06(11.7/h) 91.83(18.9/h) 2060
  orienteering5 4:11:12 15.25(16:28) 24.54(10:14) 904
  swimming6 3:28:11 4.78(43:31) 7.7(27:02)
  Total18 19:02:49 103.84(11:00) 167.11(6:50) 5167

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Thursday May 31, 2018 #

swimming 25:00 [2] 1.0 km (25:00 / km)

Neoprene Testing

Wednesday May 30, 2018 #

8 PM

swimming 40:00 [3] 1.6 km (25:00 / km)

Sunday May 27, 2018 #

3 PM

swimming 15:00 [2] 0.6 km (25:00 / km)

Hallwilersee

Wednesday May 23, 2018 #

12 PM

running 38:09 intensity: (4:26 @1) + (7:02 @2) + (25:54 @3) + (47 @4) 5.92 km (6:26 / km) +33m 6:16 / km
ahr:147 max:172 shoes: Asics schwarz

With Roger, 3x20‘

Sunday May 20, 2018 #

1 PM

running 29:05 intensity: (5:54 @1) + (20:43 @2) + (2:28 @3) 4.67 km (6:14 / km) +36m 6:00 / km
ahr:133 max:155 shoes: Asics Blackhawk

Wednesday May 16, 2018 #

8 PM

swimming 45:00 [2] 1.5 km (30:00 / km)

Sunday May 13, 2018 #

11 AM

orienteering 1:00:22 intensity: (36 @1) + (4:04 @2) + (49:04 @3) + (6:30 @4) + (8 @5) 6.67 km (9:03 / km) +216m 7:47 / km
ahr:156 max:178 shoes: VJ high 2018

National race Tesserete
Tired, but a very nice forest

running 20:00 [2] 3.0 km (6:40 / km) +70m 5:58 / km
shoes: VJ high 2018

Saturday May 12, 2018 #

10 AM

running 24:37 intensity: (3:15 @1) + (18:52 @2) + (2:30 @3) 2.5 km (9:51 / km) +186m 7:11 / km
ahr:138 max:155 shoes: VJ high 2018

Warm up to the start

orienteering 42:51 intensity: (42 @1) + (3:30 @2) + (30:26 @3) + (7:15 @4) + (58 @5) 3.84 km (11:10 / km) +195m 8:55 / km
ahr:156 max:185 shoes: VJ high 2018

Nat. A Capriasca
Tired and some mistakes, but at least my performance can be called orienteering again.

running 11:47 intensity: (3:55 @1) + (4:46 @2) + (2:57 @3) + (9 @4) 1.5 km (7:53 / km) +2m 7:49 / km
ahr:136 max:168

Cool down

Friday May 11, 2018 #

1 PM

running 2:12:10 intensity: (24:36 @1) + (54:22 @2) + (52:31 @3) + (24 @4) + (17 @5) 12.64 km (10:27 / km) +760m 8:02 / km
ahr:140 max:185 shoes: Salming trail

Alpe Foppa - Monte Tamaro (careful, still snow on trails)
Monte Tamaro - Monte Lema: very nice, was lucky to make it before the thunderstorm arrived.

Thursday May 10, 2018 #

12 PM

orienteering 34:01 intensity: (8:05 @1) + (2:34 @2) + (18:00 @3) + (5:22 @4) 4.52 km (7:31 / km) +89m 6:51 / km
ahr:154 max:174 shoes: Salming trail

Sprint Champs Tesserete
Did first loop twice because a control was moved
Time is with warm up
C • Restart? 2

Wednesday May 9, 2018 #

2 PM

running warm up/down 17:57 intensity: (4:35 @1) + (12:18 @2) + (1:04 @3) 1.62 km (11:06 / km) +94m 8:36 / km
ahr:132 max:154 shoes: VJ high 2018

orienteering race 50:38 intensity: (3:05 @1) + (12:25 @2) + (25:15 @3) + (8:24 @4) + (1:29 @5) 4.25 km (11:54 / km) +137m 10:15 / km
ahr:152 max:184 shoes: VJ high 2018

EOC-5-days, Serpiano: Monte S. Giorgio
Very bad performance: no concept, no concentration, big mistakes

Tuesday May 8, 2018 #

11 AM

bike (road) 1:16:30 intensity: (32:40 @1) + (29:40 @2) + (14:10 @3) 23.26 km (18.2 kph) +507m
ahr:129 max:158 shoes: Cannondale

Astano - Lugano - Carona
2 PM

orienteering 1:03:20 intensity: (2:47 @2) + (26:14 @3) + (30:43 @4) + (3:36 @5) 5.25 km (12:03 / km) +268m 9:36 / km
ahr:162 max:188 shoes: VJ high 2018

EOC-5-days Carona. A long time I have not orienteered in Ticino. Very nice, but did not manage well.

bike (road) (Road) 1:30:13 intensity: (25:29 @1) + (42:19 @2) + (19:44 @3) + (2:41 @4) 32.17 km (21.4 kph) +615m
ahr:137 max:172 shoes: Cannondale

Carona - Morcote - Astano

Sunday May 6, 2018 #

9 AM

bike (road) (Road) 18:48 intensity: (4:00 @1) + (9:59 @2) + (4:49 @3) 5.85 km (18.7 kph) +119m
ahr:135 max:163 shoes: Cannondale

Astano - Migleglia

running 1:18:31 intensity: (54 @1) + (5:22 @2) + (1:04:34 @3) + (2:22 @4) + (5:19 @5) 5.13 km (15:19 / km) +901m 8:09 / km
ahr:155 max:187 shoes: Salming trail

Migleglia - Monte Lema

bike (road) (Road) 16:24 intensity: (2:33 @1) + (13:30 @2) + (21 @3) 6.26 km (22.9 kph) +69m
ahr:134 max:156 shoes: Cannondale

Migleglia - Astano

Saturday May 5, 2018 #

3 PM

bike (road) (Road) 1:30:00 [3] 24.3 km (16.2 kph) +750m
shoes: Cannondale

Lugano - Gravesona - Arosio (steep! Strength training) - Alto Malcantone - Astano

Wednesday May 2, 2018 #

8 PM

swimming 40:00 [3] 1.5 km (26:40 / km)

Tuesday May 1, 2018 #

11 AM

running 39:15 intensity: (27:27 @2) + (8:26 @3) + (3:12 @4) + (10 @5) 6.06 km (6:28 / km) +121m 5:53 / km
ahr:146 max:179 shoes: Asics schwarz

Easy with Roger
8 PM

swimming 43:11 intensity: (40:43 @1) + (2:25 @2) + (3 @3) 1.5 km (28:47 / km)
ahr:102 max:147

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