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Training Log Archive: Swisscheese

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  100% trails and roads10 9:04:41 62.26(8:45) 100.2(5:26) 2749
  Orienteering4 5:39:06 26.79(12:39) 43.12(7:52) 2002
  Trail running4 4:51:06 32.72(8:54) 52.66(5:32) 2454
  Run with Lena3 2:48:10 19.08(8:49) 30.7(5:29) 586
  Bike or Hometrainer2 1:29:16 22.15(4:02) 35.64(2:30) 971
  Total22 23:52:19 163.0(8:47) 262.32(5:28) 8762
  [1-5]22 23:37:49

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Thursday Jun 30, 2016 #

12 PM

100% trails and roads 1:05:22 intensity: (1:01:05 @1) + (4:17 @2) 12.46 km (5:15 / km) +303m 4:41 / km
ahr:130 max:144

Quick lunch break jog

Wednesday Jun 29, 2016 #

3 PM

Bike or Hometrainer 36:48 intensity: (26:59 @1) + (9:49 @2) 13.0 km (2:50 / km) +350m 2:30 / km
ahr:134 max:150

Biking to the training and back

Orienteering 1:16:52 intensity: (57:06 @1) + (18:32 @2) + (1:14 @3) 7.76 km (9:55 / km) +360m 8:03 / km
ahr:131 max:154 shoes: Salomon Proto1

Control setting for the club training.

Monday Jun 27, 2016 #

12 PM

100% trails and roads 40:06 [1] 6.75 km (5:56 / km) +258m 4:59 / km
ahr:127 max:139

Lunch break jog.

Sunday Jun 26, 2016 #

11 AM

Orienteering 1:53:36 intensity: (5:04 @0) + (20:01 @1) + (8:08 @2) + (33:20 @3) + (46:26 @4) + (37 @5) 15.44 km (7:22 / km) +762m 5:54 / km
ahr:144 max:172 shoes: Salomon Proto1

Long distance in Combe Grasse... ok, it is time I should start training again to enjoy those longer O races :-)

Saturday Jun 25, 2016 #

12 PM

Orienteering 1:18:57 intensity: (21:31 @1) + (14:28 @2) + (16:56 @3) + (23:25 @4) + (2:37 @5) 11.45 km (6:54 / km) +451m 5:46 / km
ahr:139 max:173 shoes: Salomon Proto1

Middle distance in the WOC 2012 terrain... special to be back there. It is still as great to run in this cool terrain.

Friday Jun 24, 2016 #

6 PM

100% trails and roads 29:49 intensity: (25:33 @1) + (4:16 @2) 5.96 km (5:00 / km) +132m 4:30 / km
ahr:131 max:147

Quick evening jog.

Thursday Jun 23, 2016 #

8 PM

100% trails and roads 43:38 [1] 8.38 km (5:12 / km) +147m 4:47 / km
ahr:127 max:140

Evening jog.

Wednesday Jun 22, 2016 #

5 PM

100% trails and roads 22:27 intensity: (21:25 @1) + (1:02 @2) 4.57 km (4:54 / km) +66m 4:35 / km
ahr:124 max:145

Quick evening run.

Tuesday Jun 21, 2016 #

6 AM

Trail running 1:09:12 intensity: (37:14 @1) + (4:45 @2) + (6:42 @3) + (7:59 @4) + (12:32 @5) 9.76 km (7:05 / km) +753m 5:07 / km
ahr:171 max:217

Early run up to La Tourne.
7 PM

Orienteering 1:09:41 intensity: (1:04:17 @1) + (5:24 @2) 8.47 km (8:13 / km) +429m 6:34 / km
ahr:126 max:147 shoes: Salomon Proto1

Club training in La Dame

Monday Jun 20, 2016 #

12 PM

100% trails and roads 56:40 intensity: (25:10 @1) + (6:59 @2) + (24:31 @3) 9.99 km (5:40 / km) +540m 4:28 / km
ahr:155 max:213

Lunch break jog

Sunday Jun 19, 2016 #

11 AM

Trail running 1:29:14 intensity: (48:48 @1) + (16:41 @2) + (10:07 @3) + (9:36 @4) + (4:02 @5) 17.26 km (5:10 / km) +768m 4:14 / km
ahr:140 max:176

Run up and down of La Tourne

Friday Jun 17, 2016 #

5 PM

100% trails and roads 53:51 intensity: (38:55 @1) + (9:49 @2) + (5:01 @3) + (6 @4) 8.88 km (6:04 / km) +442m 4:51 / km
ahr:127 max:162

Evening jog

Thursday Jun 16, 2016 #

4 PM

Run with Lena 34:55 intensity: (4:31 @0) + (29:12 @1) + (1:12 @2) 5.93 km (5:53 / km) +63m 5:35 / km
ahr:117 max:143

Quick run with Lena

Wednesday Jun 15, 2016 #

6 PM

100% trails and roads 1:46:26 intensity: (2:26 @0) + (59:25 @1) + (14:29 @2) + (12:23 @3) + (6:58 @4) + (10:45 @5) 18.52 km (5:45 / km) +330m 5:17 / km
ahr:137 max:182

Interval training with the club

Sunday Jun 12, 2016 #

5 PM

100% trails and roads 1:09:03 intensity: (41:23 @1) + (6:38 @2) + (4:58 @3) + (6:54 @4) + (9:10 @5) 13.75 km (5:01 / km) +246m 4:36 / km
ahr:140 max:183

Trying to get back to the good habits: 5x4.5min intervals around Crostand.
Fastest loop in 4:39

Saturday Jun 11, 2016 #

5 PM

Trail running 1:32:02 intensity: (46 @0) + (40:39 @1) + (30:18 @2) + (17:14 @3) + (3:05 @4) 17.31 km (5:19 / km) +761m 4:22 / km
ahr:141 max:166

Run up to La Tourne and down

Friday Jun 10, 2016 #

5 PM

Trail running 40:38 intensity: (21:00 @1) + (9:15 @2) + (6:38 @3) + (3:38 @4) + (7 @5) 8.33 km (4:53 / km) +172m 4:25 / km
ahr:140 max:171

Quick evening run

Thursday Jun 9, 2016 #

5 PM

Run with Lena 51:40 intensity: (50:26 @1) + (1:14 @2) 10.01 km (5:10 / km) +193m 4:42 / km
ahr:107 max:144

Evening tour with Lena

Sunday Jun 5, 2016 #

5 PM

100% trails and roads 57:19 intensity: (1:43 @0) + (39:26 @1) + (15:27 @2) + (43 @3) 10.93 km (5:15 / km) +285m 4:38 / km
ahr:134 max:155

Feeling weird... not surprising, a few minutes after my run the flu hit me.

Saturday Jun 4, 2016 #

5 PM

Run with Lena 1:21:35 intensity: (1:18:51 @1) + (2:44 @2) 14.76 km (5:32 / km) +330m 4:58 / km
ahr:125 max:148

nice longish run with Lena

Wednesday Jun 1, 2016 #

6 PM

Bike or Hometrainer 52:28 [1] 22.64 km (2:19 / km) +621m 2:02 / km
ahr:100 max:139

Biking tour with Christophe

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