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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  100% trails and roads16 18:05:58 133.88(8:07) 215.47(5:02) 6786
  Orienteering5 6:18:31 41.51(9:07) 66.81(5:40) 2744
  XC skiing, classical3 4:38:47 39.11(7:08) 62.94(4:26) 1202
  Run with Matti2 1:36:37 10.49(9:13) 16.88(5:43) 524
  Ski with Matti1 1:05:55 7.44(8:52) 11.97(5:30) 199
  Total27 31:45:48 232.43(8:12) 374.06(5:06) 11455
  [1-5]27 31:43:02

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Wednesday Apr 29, 2015 #

6 PM

100% trails and roads 1:25:18 intensity: (31:33 @1) + (9:59 @2) + (13:15 @3) + (10:04 @4) + (20:27 @5) 16.53 km (5:10 / km) +213m 4:51 / km
ahr:128 max:178

2nd stage of Tour du Canton in Colombier.

Tuesday Apr 28, 2015 #

12 PM

100% trails and roads 36:45 intensity: (33:20 @1) + (3:25 @2) 7.04 km (5:13 / km) +317m 4:16 / km
ahr:131 max:150

Lunch break jog.
6 PM

100% trails and roads 27:29 intensity: (24:26 @1) + (2:22 @2) + (41 @3) 5.0 km (5:30 / km) +46m 5:16 / km
ahr:127 max:157

ANCO training. Picked up the controls.

Monday Apr 27, 2015 #

12 PM

100% trails and roads 1:11:22 intensity: (1:54 @0) + (37:47 @1) + (4:56 @2) + (14:48 @3) + (11:57 @4) 14.07 km (5:04 / km) +578m 4:12 / km
ahr:138 max:169

Interval training. Ran up to Le Gibet, followed by 2x 10x 40''-20''. 3 weeks later I ran the uphill 50seconds faster!

Sunday Apr 26, 2015 #

6 PM

100% trails and roads 1:34:02 intensity: (1:00:35 @1) + (32:54 @2) + (33 @3) 17.23 km (5:27 / km) +882m 4:21 / km
ahr:135 max:153

Run la Tourne and back.

Saturday Apr 25, 2015 #

10 AM

Orienteering 1:02:10 intensity: (27:02 @1) + (22:26 @2) + (12:41 @3) + (1 @4) 9.55 km (6:30 / km) +510m 5:08 / km
ahr:137 max:163

Coupe Neuchâteloise in La Rouveraie. Pretty tired... my cold, family pleasures and work are catching up.

Friday Apr 24, 2015 #

6 PM

Run with Matti 22:26 [1] 3.93 km (5:43 / km) +115m 4:59 / km
ahr:97 max:129

Short run with Matti. Since yesterday I have a sore throat, didn't sleep much lately and the days are quite full. Consequently I was proud to go out, even if it was just for a little stroller tour with Matti.

Wednesday Apr 22, 2015 #

6 PM

100% trails and roads 1:19:08 intensity: (28:40 @1) + (6:55 @2) + (6:52 @3) + (11:40 @4) + (25:01 @5) 16.86 km (4:42 / km) +269m 4:21 / km
ahr:121 max:180

1st stage of the Tour du Canton in Couvet. I felt pretty good, but 3 others were faster. And for the first, but not last time, Pascal beat me... he's getting strong... and I am, well, getting maybe slower ;-).

Tuesday Apr 21, 2015 #

6 PM

Orienteering 1:05:32 intensity: (57:59 @1) + (7:33 @2) 9.76 km (6:43 / km) +450m 5:27 / km
ahr:114 max:150

Club training.

Monday Apr 20, 2015 #

12 PM

100% trails and roads 1:16:29 intensity: (53:24 @1) + (20:41 @2) + (1:48 @3) + (36 @4) 13.79 km (5:33 / km) +684m 4:27 / km
ahr:133 max:166

Run over lunch. Tried to get a max of climb.

Sunday Apr 19, 2015 #

5 PM

100% trails and roads 1:30:29 intensity: (1:07:57 @1) + (20:21 @2) + (1:44 @3) + (27 @4) 17.65 km (5:08 / km) +585m 4:24 / km
ahr:133 max:164

Evening run. Fantastic spring conditions.

Saturday Apr 18, 2015 #

4 PM

100% trails and roads 56:34 intensity: (29:00 @1) + (3:09 @2) + (6:29 @3) + (11:33 @4) + (6:23 @5) 12.8 km (4:25 / km) +470m 3:44 / km
ahr:148 max:176

Interval training. 1x1km, 3x2km and 1x 4min.

Friday Apr 17, 2015 #

7 PM

100% trails and roads 36:37 intensity: (36:11 @1) + (26 @2) 7.05 km (5:12 / km) +249m 4:25 / km
ahr:124 max:142

Quick evening run. Super busy week. Happy to get some O2.

Monday Apr 13, 2015 #

12 PM

Orienteering 1:18:15 intensity: (1:03:20 @1) + (14:33 @2) + (22 @3) 15.55 km (5:02 / km) +559m 4:16 / km
ahr:133 max:154

Run home from work over the lunch break.

Sunday Apr 12, 2015 #

10 AM

Orienteering 1:14:56 intensity: (20:00 @1) + (13:38 @2) + (23:34 @3) + (14:49 @4) + (2:55 @5) 14.82 km (5:03 / km) +360m 4:30 / km
ahr:130 max:176

Orienteering national meet in Bulle. Well, my ability to orienteer in diffuse green woods hasn't improved over the last years...

Saturday Apr 11, 2015 #

4 PM

Orienteering 1:37:38 intensity: (1:26:08 @1) + (11:30 @2) 17.12 km (5:42 / km) +865m 4:33 / km
ahr:132 max:151

Run up to La Tourne and back.

Thursday Apr 9, 2015 #

12 PM

100% trails and roads 1:13:14 intensity: (41:37 @1) + (4:21 @2) + (8:53 @3) + (15:22 @4) + (3:01 @5) 15.11 km (4:51 / km) +412m 4:16 / km
ahr:139 max:174

Interval training. Run up to Le Gibet followed by 2x10x40''-20''
5 PM

Ski with Matti 1:05:55 intensity: (48:00 @1) + (17:41 @2) + (14 @3) 11.97 km (5:30 / km) +199m 5:05 / km
ahr:129 max:154

Last skiing celebration with 3 generations. Grand-parents, parents and Matti and Lena. The skiing all together (actually Lena stayed on solid ground) was followed by a Raclette evening in Tête de Ran.
Gorgeous conditions. Still enough snow to wear racing skis and yet besides the track spring is blooming. No cloud in the sky, evening sun and T-shirt skiing conditions... didn't help my sunburn from yesterday.
C • Last ski 3

Wednesday Apr 8, 2015 #

1 PM

XC skiing, classical 1:43:57 intensity: (1:01:16 @1) + (42:12 @2) + (29 @3) 23.61 km (4:24 / km) +446m 4:01 / km
ahr:136 max:153

T-shirt skiing on la Vue des Alpes. A wonderful spring skiing day.

Tuesday Apr 7, 2015 #

12 PM

100% trails and roads 55:27 intensity: (42:31 @1) + (11:08 @2) + (1:48 @3) 10.49 km (5:17 / km) +358m 4:31 / km
ahr:133 max:160

Lunch break jog.
6 PM

100% trails and roads 1:11:51 [2] 15.02 km (4:47 / km) +457m 4:09 / km

Run home from work. Rolling tempo run.

Monday Apr 6, 2015 #

5 PM

Run with Matti 1:14:11 intensity: (52 @0) + (1:10:25 @1) + (2:54 @2) 12.96 km (5:43 / km) +409m 4:57 / km
ahr:122 max:145

Matti's nap somehow ended way too early and he needed some extra recovery time... so we went out and admired the trees in the forest. I had to hear a thousand times that the forest trail is messy ;-).

Sunday Apr 5, 2015 #

9 AM

XC skiing, classical 1:05:39 intensity: (12:07 @1) + (26:28 @2) + (24:41 @3) + (2:23 @4) 15.76 km (4:10 / km) +283m 3:49 / km
ahr:146 max:167

Super skiing conditions on la Vue des Alpes.
5 PM

100% trails and roads 1:00:14 intensity: (20:16 @1) + (25:09 @2) + (10:35 @3) + (4:12 @4) + (2 @5) 11.98 km (5:02 / km) +424m 4:16 / km
ahr:140 max:170

Dropped Matti and Lena at my parents and too advantage to do a stimulating run with lots of short accelerations.

Friday Apr 3, 2015 #

2 PM

XC skiing, classical 1:49:11 intensity: (1:08:04 @1) + (39:50 @2) + (1:17 @3) 23.57 km (4:38 / km) +473m 4:13 / km
ahr:132 max:155

Last skiing of the season?!? Conditions are actually still surprisingly good.

Thursday Apr 2, 2015 #

5 PM

100% trails and roads 1:00:04 intensity: (35:05 @1) + (5:42 @2) + (9:00 @3) + (9:22 @4) + (55 @5) 13.02 km (4:37 / km) +316m 4:07 / km
ahr:132 max:173

5x4.5min intervals. Loops around Crostand.

Wednesday Apr 1, 2015 #

11 AM

100% trails and roads 1:50:55 intensity: (1:45:03 @1) + (5:52 @2) 21.84 km (5:05 / km) +526m 4:32 / km
ahr:128 max:145

Lunch break long jog :-)

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