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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  100% trails and roads15 15:23:43 93.36(9:54) 150.25(6:09) 8712
  Orienteering4 6:19:08 12.44 20.02 2470
  Run with Matti4 4:27:17 24.06(11:07) 38.72(6:54) 1378
  Bike or Hometrainer1 1:50:00 900
  Total24 28:00:08 129.86 208.99 13460
  [1-5]22 26:37:34

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Monday Sep 29, 2014 #

12 PM

100% trails and roads 27:55 intensity: (1:55 @0) + (24:34 @1) + (1:26 @2) 5.29 km (5:17 / km) +185m 4:30 / km
ahr:127 max:148

Ran back from work at lunch.
6 PM

Run with Matti 1:08:59 intensity: (38:55 @1) + (22:44 @2) + (4:24 @3) + (1:17 @4) + (1:39 @5) 12.41 km (5:33 / km) +372m 4:50 / km
ahr:134 max:181

Evening run with Matti.

Sunday Sep 28, 2014 #

11 AM

Orienteering 2:13:35 intensity: (47:22 @1) + (34:30 @2) + (21:34 @3) + (10:54 @4) + (19:15 @5) 8.89 km (15:01 / km) +2085m 6:55 / km
ahr:140 max:176

Climbed twice up the Vertical de la Fully. I am pretty sure this is the steepest 1000m I have ever done... by far!
I ran intervals on the second ascent.
3 PM

Run with Matti 1:15:18 intensity: (1:10:15 @1) + (5:03 @2) 3.51 km (21:28 / km) +536m 12:10 / km
ahr:116 max:143

Walk with Matti in the backpack from the finish of the vertical race up to the lower lake of Fully. Super amazing... weather, landscape and with Matti.

Saturday Sep 27, 2014 #

10 AM

Orienteering 1:18:33 intensity: (39:49 @1) + (10:35 @2) + (10:59 @3) + (15:50 @4) + (1:20 @5) 11.13 km (7:03 / km) +385m 6:01 / km
ahr:124 max:181

Coupe Neuchâteloise in Le Cachot.

Wednesday Sep 24, 2014 #

12 PM

100% trails and roads 1:24:00 intensity: (44:00 @1) + (20:00 @2) + (20:00 @5) 10.82 km (7:46 / km) +1068m 5:12 / km

Intervals over lunch break: 2x10x 40''-20'' up Les Rochers des Tablettes... tired, lots of work and not much sleep... but it felt great to go to the limit.

Tuesday Sep 23, 2014 #

7 PM

100% trails and roads 1:59:00 [2] 15.44 km (7:43 / km) +1404m 5:18 / km

Climbed 3 times Les Rochers des Tablettes... with the headlamp... the winter is coming!

Sunday Sep 21, 2014 #

9 AM

100% trails and roads 1:26:49 [2] 13.32 km (6:31 / km) +1046m 4:41 / km

Run up to La Grande Sagneule.

Saturday Sep 20, 2014 #

9 AM

100% trails and roads 1:32:00 [2] 19.92 km (4:37 / km) +602m 4:01 / km

Run with Christophe.
2 PM

Bike or Hometrainer 1:50:00 intensity: (30:00 @1) + (40:00 @2) + (20:00 @3) + (20:00 @4) +900m

Bike-O in Serroue. Lots of fun... but I am really left handed when it comes down to the specific technical Bike-O stuff, like turning the bike at the control, being quick on getting back on it, changing gears at the right moment etc.

Thursday Sep 18, 2014 #

6 PM

100% trails and roads 1:32:53 [2] 12.66 km (7:20 / km) +1120m 5:05 / km

Run twice up La Tourne. Sandra picked me up on top to go on a date :-). Season of the headlamp slowly starts... by 8pm it's definitely dark... and it will get much worse.

Wednesday Sep 17, 2014 #

Run with Matti 1:24:00 [2] 15.9 km (5:17 / km) +350m 4:46 / km

Touring Matti around Serroue.

Tuesday Sep 16, 2014 #

6 PM

100% trails and roads 32:27 [1] 5.63 km (5:46 / km) +185m 4:57 / km

Run back from work.

Sunday Sep 14, 2014 #

Orienteering 1:45:00 intensity: (10:00 @1) + (1:05:00 @3) + (30:00 @4)

Nat. A meet in Schwägalp. Tough tough, tried to enjoy the cool terrain, but the body was aching, legs and lungs.

Saturday Sep 13, 2014 #

Orienteering 1:02:00 intensity: (25:00 @1) + (37:00 @4)

Nat. A in Selamatt. I was enough out of it that running seemed like a pleasant distraction... but my body was definitely not in a competitive mood. But at last I am feeling better from my cold.

Thursday Sep 11, 2014 #

7 AM

100% trails and roads 33:53 [1] 4.33 km (7:49 / km) +262m 6:00 / km

Jog to work. Still not healthy.

Tuesday Sep 9, 2014 #

7 PM

100% trails and roads 25:39 [1] 4.7 km (5:28 / km) +119m 4:51 / km

Jog to get the mucus out of my lungs.

Sunday Sep 7, 2014 #

Note
(sick)

Head cold.

Saturday Sep 6, 2014 #

8 AM

100% trails and roads 1:05:00 intensity: (40:00 @1) + (25:00 @3) 12.55 km (5:11 / km) +383m 4:30 / km

Run with Christophe.

Friday Sep 5, 2014 #

Run with Matti 39:00 [1] 6.9 km (5:39 / km) +120m 5:12 / km

Weekend kick off run with Matti and Sandra.

Thursday Sep 4, 2014 #

5 PM

100% trails and roads 1:35:00 intensity: (45:00 @1) + (10:00 @2) + (10:00 @3) + (30:00 @5) 17.06 km (5:34 / km) +1234m 4:05 / km

Tough training at Rocher des Tablettes. Climbed them 3x, twice fast.

Wednesday Sep 3, 2014 #

3 PM

100% trails and roads 51:05 [2] 8.61 km (5:56 / km) +310m 5:02 / km

Quick run with Matti. Pushed hard in the uphills.

Tuesday Sep 2, 2014 #

6 AM

100% trails and roads 37:23 [1] 5.63 km (6:39 / km) +276m 5:20 / km

Run to work.
6 PM

100% trails and roads 42:57 [0] 7.92 km (5:25 / km) +318m 4:31 / km

Run back from work.

Monday Sep 1, 2014 #

7 PM

100% trails and roads 37:42 [0] 6.38 km (5:54 / km) +200m 5:06 / km

Evening run with Matti.

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