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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  100% trails and roads16 17:48:41 125.58(8:31) 202.1(5:17) 9132
  Orienteering12 15:25:19 101.64(9:06) 163.57(5:39) 5398
  Town orienteering1 51:09 5.92(8:39) 9.52(5:22) 46
  Total29 34:05:09 233.14(8:46) 375.2(5:27) 14576

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Sunday May 31, 2015 #

10 AM

Orienteering 1:13:42 intensity: (33:45 @1) + (23:45 @2) + (15:40 @3) + (32 @4) 11.35 km (6:30 / km) +612m 5:07 / km
ahr:132 max:169

O-race in Schwyberg. Dead legs but style a lot of fun.

Saturday May 30, 2015 #

6 AM

Orienteering 1:06:47 intensity: (51:12 @1) + (15:35 @2) 9.88 km (6:45 / km) +866m 4:42 / km
ahr:128 max:149

4 PM

100% trails and roads 41:57 [1] 8.45 km (4:58 / km) +213m 4:25 / km
ahr:120 max:135

Evening jog.

Friday May 29, 2015 #

5 PM

100% trails and roads 9:46 [1] 1.83 km (5:20 / km) +27m 4:58 / km
ahr:109 max:129

Run home from work... the direct route :-)

Wednesday May 27, 2015 #

6 PM

Orienteering 1:31:34 intensity: (35:40 @1) + (13:20 @2) + (9:06 @3) + (11:57 @4) + (21:31 @5) 20.27 km (4:31 / km) +302m 4:12 / km
ahr:133 max:179

Tour du Canton. 6st and last stage. Eventhough it helped me to get back in shape, I am happy the series is over.
I thought I was running well, but actually the others were faster... I am not sure if it was them or me who were responsible that I had my worst result of the series.

Monday May 25, 2015 #

10 AM

Orienteering 1:00:47 intensity: (32:00 @1) + (22:21 @2) + (6:26 @3) 10.5 km (5:47 / km) +300m 5:04 / km
ahr:130 max:161

Orienteering meet in Chapelle des Bois. Moderate tempo.
3 PM

Orienteering 1:01:32 intensity: (59:57 @1) + (1:35 @2) 10.94 km (5:37 / km) +391m 4:46 / km
ahr:123 max:144

Run up to the Rocher des Champions while the family is enjoy its beauty sleep.
C • Beauty Sleep 1

Sunday May 24, 2015 #

11 AM

Orienteering 1:04:28 intensity: (21:49 @1) + (14:03 @2) + (27:13 @3) + (1:23 @4) 11.36 km (5:40 / km) +168m 5:17 / km
ahr:133 max:164

Relais de Pentecôte. 6st leg.

Saturday May 23, 2015 #

9 PM

Orienteering 1:34:13 intensity: (34:28 @1) + (16:47 @2) + (22:44 @3) + (18:20 @4) + (1:54 @5) 15.38 km (6:08 / km) +191m 5:46 / km
ahr:129 max:175

Relais de Pentecôte. 1st leg by night. Such a cool adventure!

Friday May 22, 2015 #

6 AM

100% trails and roads 1:09:55 intensity: (42:17 @1) + (21:59 @2) + (5:39 @3) 9.84 km (7:06 / km) +817m 5:01 / km
ahr:135 max:158

Early run up to La Tourne. Taking the postal car back down.
6 PM

Orienteering 1:53:32 intensity: (1:45:48 @1) + (7:44 @2) 19.85 km (5:43 / km) +940m 4:37 / km
ahr:118 max:151

Long jog with the regional team. Tired :-).

Wednesday May 20, 2015 #

6 PM

100% trails and roads 1:13:00 intensity: (20:00 @1) + (15:00 @2) + (38:00 @5) 16.65 km (4:23 / km) +515m 3:48 / km

Tour du Canton, 5th stage in La Chaux-de-Fonds.

Tuesday May 19, 2015 #

8 PM

100% trails and roads 20:10 [1] 3.89 km (5:11 / km) +101m 4:35 / km

Back late from work. Exhausted short run, felt good, though.

Monday May 18, 2015 #

12 PM

100% trails and roads 48:22 intensity: (46:09 @1) + (2:13 @2) 8.39 km (5:46 / km) +428m 4:36 / km
ahr:123 max:151

Lunch break jog. Super tired.

Sunday May 17, 2015 #

9 AM

Orienteering 1:36:11 intensity: (1:14:23 @1) + (7:35 @2) + (7:33 @3) + (6:40 @4) 16.39 km (5:52 / km) +546m 5:02 / km
ahr:124 max:169

Nat. A meet in Dornbirn.

Saturday May 16, 2015 #

3 PM

Orienteering 1:07:58 intensity: (23:13 @1) + (6:38 @2) + (12:12 @3) + (15:41 @4) + (10:14 @5) 11.82 km (5:45 / km) +532m 4:42 / km
ahr:119 max:175

Nat. A meet middle distance in Laterns.

Wednesday May 13, 2015 #

6 PM

100% trails and roads 1:29:58 intensity: (30:00 @1) + (14:21 @2) + (10:11 @3) + (16:26 @4) + (19:00 @5) 18.73 km (4:48 / km) +583m 4:09 / km
ahr:126 max:176

Tour du Canton, 4th stage on La Vue-des-Alpes. Gorgeous!

Tuesday May 12, 2015 #

6 PM

Town orienteering 51:09 intensity: (50:55 @1) + (14 @2) 9.52 km (5:22 / km) +46m 5:15 / km
ahr:120 max:142

Club training in Auvernier. Exhausted!

Monday May 11, 2015 #

6 AM

100% trails and roads 1:09:44 intensity: (57:16 @1) + (12:28 @2) 9.79 km (7:07 / km) +831m 5:00 / km
ahr:126 max:146

Run up to La Tourne to take the 0718 postal car down to work.
12 PM

100% trails and roads 1:18:42 intensity: (42:21 @1) + (6:14 @2) + (11:26 @3) + (14:27 @4) + (4:14 @5) 15.6 km (5:03 / km) +807m 4:00 / km
ahr:141 max:174

Interval training. 2x up to Le Gibet and 1x 10x(40''-20'')... too tired to push the 40''-20'', not surprising :-).
But I think my times up to the Gibet in 11:11 and 11:02 are some of my best.

Sunday May 10, 2015 #

5 PM

100% trails and roads 1:13:57 intensity: (40:33 @1) + (7:48 @2) + (8:56 @3) + (11:51 @4) + (4:49 @5) 16.01 km (4:37 / km) +418m 4:05 / km
ahr:141 max:176

Intervals around Crostand (6x4.5min). Felt crappy leaving, but my times were good. My last loop was in 4:26, maybe a PB?

Saturday May 9, 2015 #

12 PM

100% trails and roads 1:44:41 intensity: (1:01:09 @1) + (41:59 @2) + (1:33 @3) 21.5 km (4:52 / km) +1021m 3:56 / km
ahr:137 max:155

Long rolling run into the gorge de l'Areuse.

Friday May 8, 2015 #

6 AM

100% trails and roads 1:08:15 intensity: (43:43 @1) + (22:32 @2) + (2:00 @3) 9.93 km (6:53 / km) +835m 4:50 / km
ahr:131 max:154

Early run up La Tourne.

Wednesday May 6, 2015 #

6 PM

Orienteering 1:11:21 intensity: (27:14 @1) + (6:59 @2) + (9:00 @3) + (14:46 @4) + (13:22 @5) 15.72 km (4:32 / km) +84m 4:25 / km
ahr:120 max:178

Tour du Canton in Les Ponts de Martel, 3rd stage.

Tuesday May 5, 2015 #

6 PM

Orienteering 1:03:14 intensity: (1:02:57 @1) + (17 @2) 10.09 km (6:16 / km) +466m 5:05 / km
ahr:119 max:142

Anco training in Serroue.

Monday May 4, 2015 #

12 PM

100% trails and roads 1:33:00 intensity: (50:00 @1) + (43:00 @5) 18.85 km (4:56 / km) +878m 4:00 / km

Monster training. 2x interval up to Le Gibet and 2x 10x(40''-20''). Felt good.

Sunday May 3, 2015 #

3 PM

100% trails and roads 1:12:44 intensity: (45:01 @1) + (7:34 @2) + (8:38 @3) + (8:21 @4) + (3:10 @5) 14.95 km (4:52 / km) +354m 4:21 / km
ahr:135 max:177

Interval training at Crostan. 5x4.5min.

Saturday May 2, 2015 #

7 AM

100% trails and roads 57:59 intensity: (57:51 @1) + (8 @2) 10.49 km (5:31 / km) +428m 4:35 / km
ahr:125 max:141

Early jog. Busy family day ahead.

Friday May 1, 2015 #

5 PM

100% trails and roads 1:36:31 intensity: (1:09:51 @1) + (25:23 @2) + (1:17 @3) 17.2 km (5:37 / km) +876m 4:28 / km
ahr:134 max:156

Evening run up to La Tourne and back.

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