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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AG

In the 7 days ending Apr 8, 2018:

activity # timemileskm+m
  orienteering9 6:34:00 26.12(15:05) 42.03(9:22) 2498
  running7 2:18:01 11.56(11:57) 18.6(7:25) 432
  running in the terrain2 38:14 2.49(15:22) 4.0(9:33) 236
  Total9 9:30:15 40.16(14:12) 64.63(8:49) 3166
  [1-5]9 9:20:03

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MoTuWeThFrSaSu

Sunday Apr 8, 2018 #

Note
(rest day)

Ruhetag mit einer dreistündigen Wanderung von Mergoscia über Monti di Cortoi nach Monti di Porchesio, dann zurück über Fossei. Ca 600 Höhenmeter.
Es war sehr schön, immer noch warm und sonnig.

Saturday Apr 7, 2018 #

11 AM

running in the terrain warm up/down 22:31 intensity: (1:34 @0) + (19:46 @1) + (1:11 @2) 2.02 km (11:09 / km) +170m 7:51 / km
ahr:114 max:134 shoes: VJ supra 2016

orienteering race 41:06 intensity: (20:43 @2) + (19:39 @3) + (44 @4) 4.56 km (9:01 / km) +290m 6:50 / km
ahr:148 max:164 shoes: VJ supra 2016

WRE Mitteldistanz
Bis zum 4. Posten ging es einigermassen, danach ein Lauf zum Vergessen. Die perfekte Demotivation oder so...

running warm up/down 10:09 intensity: (5 @0) + (10:04 @1) 1.29 km (7:53 / km) +38m 6:52 / km
ahr:116 max:130 shoes: VJ supra 2016

Vom Ziel zum Parkplatz zurückgelaufen bzw. gegangen. Bergauf war Laufen nicht mehr möglich...

Friday Apr 6, 2018 #

10 AM

running warm up/down 15:58 intensity: (2:15 @0) + (12:03 @1) + (1:40 @2) 2.17 km (7:22 / km) +68m 6:22 / km
ahr:110 max:141 shoes: Adidas adizero adios

orienteering race 19:40 intensity: (2:50 @2) + (13:21 @3) + (3:29 @4) 3.04 km (6:28 / km) +132m 5:19 / km
ahr:151 max:165 shoes: Adidas adizero adios

running 6:02 intensity: (3 @0) + (5:59 @1) 0.87 km (6:54 / km) +11m 6:30 / km
ahr:111 max:122 shoes: Adidas adizero adios

4 PM

running warm up/down 8:53 intensity: (1:46 @0) + (7:07 @1) 1.07 km (8:18 / km) +24m 7:28 / km
ahr:105 max:126 shoes: Adidas adizero adios

orienteering 15:35 intensity: (29 @2) + (7:43 @3) + (7:23 @4) 3.19 km (4:53 / km) +80m 4:20 / km
ahr:155 max:169 shoes: Adidas adizero adios

Sprintstaffel Startstrecke. Hat trotz schweren Beinen Spass gemacht.

running warm up/down 10:23 intensity: (4 @0) + (9:56 @1) + (23 @2) 1.29 km (8:04 / km) +16m 7:35 / km
ahr:119 max:136 shoes: Adidas adizero adios

Thursday Apr 5, 2018 #

9 AM

orienteering 26:05 intensity: (9 @0) + (24:51 @1) + (1:05 @2) 2.19 km (11:53 / km) +116m 9:24 / km
ahr:119 max:136 shoes: VJ supra 2016

Einmal durch den Wald gejoggt und dabei 9 Posten angelaufen. Schöner Wald!
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
2 PM

running warm up/down 8:26 intensity: (12 @0) + (7:51 @1) + (23 @2) 1.0 km (8:24 / km) +32m 7:15 / km
ahr:117 max:135 shoes: VJ supra 2016

orienteering 1:03:53 intensity: (3 @0) + (26 @1) + (45:03 @2) + (17:31 @3) + (50 @4) 7.96 km (8:01 / km) +423m 6:20 / km
ahr:148 max:163 shoes: VJ supra 2016

Langdistanz-Training. Superschönes Gelände!
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

running warm up/down 5:17 intensity: (3 @0) + (5:07 @1) + (7 @2) 0.73 km (7:17 / km) +15m 6:35 / km
ahr:120 max:133 shoes: VJ supra 2016

Wednesday Apr 4, 2018 #

10 AM

running warm up/down 14:18 intensity: (35 @0) + (5:30 @1) + (7:44 @2) + (29 @3) 1.39 km (10:15 / km) +71m 8:11 / km
ahr:129 max:151 shoes: VJ supra 2016

orienteering 1:03:20 intensity: (21 @0) + (6:48 @1) + (33:35 @2) + (20:31 @3) + (2:05 @4) 5.31 km (11:56 / km) +489m 8:10 / km
ahr:146 max:164 shoes: VJ supra 2016

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

running warm up/down 6:21 intensity: (1 @0) + (6:19 @1) + (1 @2) 0.99 km (6:27 / km) +15m 6:00 / km
ahr:123 max:133 shoes: VJ supra 2016

4 PM

running warm up/down 10:55 [1] 1.38 km (7:55 / km) +88m 6:00 / km
shoes: VJ supra 2016

orienteering 1:07:48 intensity: (21:55 @1) + (40:21 @2) + (5:32 @3) 5.9 km (11:29 / km) +412m 8:31 / km
ahr:156 max:177 shoes: VJ supra 2016

Tja, an der richtigen Reihenfolge der Posten sollte ich noch etwas arbeiten...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Tuesday Apr 3, 2018 #

10 AM

running in the terrain warm up/down 15:43 intensity: (54 @0) + (14:49 @1) 1.99 km (7:55 / km) +66m 6:48 / km
ahr:111 max:128 shoes: VJ supra 2016

orienteering 1:19:26 intensity: (6 @0) + (36:57 @1) + (42:23 @2) 6.38 km (12:27 / km) +520m 8:51 / km
ahr:131 max:151 shoes: VJ supra 2016

Monday Apr 2, 2018 #

10 AM

running warm up/down 25:04 intensity: (1:14 @0) + (22:02 @1) + (1:48 @2) 3.99 km (6:17 / km) +9m 6:12 / km
ahr:118 max:142 shoes: Adidas adizero adios

orienteering 17:07 intensity: (1:41 @2) + (11:46 @3) + (3:40 @4) 3.48 km (4:55 / km) +36m 4:40 / km
ahr:149 max:167 shoes: Adidas adizero adios

Sprint in Rheinfelden

running 16:15 intensity: (47 @0) + (15:28 @1) 2.43 km (6:42 / km) +45m 6:08 / km
ahr:114 max:124 shoes: Adidas adizero adios

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