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Training Log Archive: Swisscheese

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  100% trails and roads23 21:56:11 135.82(9:41) 218.58(6:01) 10899
  Orienteering4 4:35:19 24.5(11:14) 39.42(6:59) 2181
  Bike or Hometrainer5 3:52:41 33.66(6:55) 54.17(4:18) 1756
  Run with Lena1 41:00 4.91(8:21) 7.9(5:11) 220
  Total32 31:05:11 198.88(9:23) 320.07(5:50) 15056
  [1-5]32 31:03:41

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Friday Jul 31, 2015 #

4 PM

100% trails and roads 1:47:38 intensity: (1:34:28 @1) + (13:10 @2) 18.23 km (5:54 / km) +984m 4:39 / km
ahr:122 max:147

Longish run... extended loop around Silvaplana lake.

Thursday Jul 30, 2015 #

10 AM

Orienteering 1:06:21 intensity: (21:22 @1) + (6:08 @2) + (13:17 @3) + (23:39 @4) + (1:55 @5) 7.58 km (8:45 / km) +1219m 4:51 / km
ahr:150 max:171

Interval training up Piz Nair...
6 PM

Orienteering 57:47 intensity: (21:59 @1) + (14:36 @2) + (19:44 @3) + (1:28 @4) 10.29 km (5:37 / km) +222m 5:04 / km
ahr:140 max:165

O race in Pontresina.

Wednesday Jul 29, 2015 #

3 PM

100% trails and roads 1:12:48 intensity: (1:02:07 @1) + (10:41 @2) 10.88 km (6:42 / km) +573m 5:18 / km
ahr:126 max:150

Leg is hurting quite a bit today again. Easy run to meet the family at the swimming pool in St-Moritz

Tuesday Jul 28, 2015 #

7 AM

100% trails and roads 44:05 intensity: (28:24 @1) + (13:04 @2) + (2:37 @3) 7.85 km (5:37 / km) +306m 4:42 / km
ahr:132 max:157

Run around Champfer lake
4 PM

100% trails and roads 1:25:32 intensity: (40:29 @1) + (8:52 @2) + (6:43 @3) + (25:53 @4) + (3:35 @5) 16.35 km (5:14 / km) +836m 4:10 / km
ahr:145 max:173

Tough interval session.

Monday Jul 27, 2015 #

10 AM

Bike or Hometrainer 47:07 intensity: (44:24 @1) + (2:43 @2) 12.02 km (3:55 / km) +301m 3:29 / km
ahr:106 max:146

Biked with Lena and Matti in the Chariot to the playground and back above God Surlej.... nice climb with the 2 kids :-)

Sunday Jul 26, 2015 #

10 AM

100% trails and roads 1:31:33 intensity: (56:51 @1) + (5:48 @2) + (6:09 @3) + (21:54 @4) + (51 @5) 12.13 km (7:33 / km) +946m 5:26 / km
ahr:140 max:171

Lej da Tscheppa loop. 2x10min + 6min uphill intervals
C • Looks pretty 3

Saturday Jul 25, 2015 #

11 AM

100% trails and roads 48:40 intensity: (30:40 @1) + (18:00 @2) 8.7 km (5:36 / km) +316m 4:44 / km
ahr:133 max:149

Run around Lej Champfer
6 PM

100% trails and roads 1:06:15 intensity: (52:18 @1) + (12:42 @2) + (1:15 @3) 10.65 km (6:13 / km) +616m 4:50 / km
ahr:130 max:155

Run up to Lej da Chöds.

Friday Jul 24, 2015 #

11 AM

100% trails and roads 1:27:47 intensity: (49:52 @1) + (28:35 @2) + (9:15 @3) + (5 @4) 15.28 km (5:45 / km) +732m 4:38 / km
ahr:139 max:162

Rolling run around Silvaplana lake and into God Surlej.
6 PM

Bike or Hometrainer 1:00:44 intensity: (51:45 @1) + (7:18 @2) + (1:41 @3) 16.37 km (3:43 / km) +550m 3:11 / km
ahr:128 max:161

Biking in God Surlej.

Thursday Jul 23, 2015 #

10 AM

Bike or Hometrainer 47:46 intensity: (36:22 @1) + (11:24 @2) 10.02 km (4:46 / km) +186m 4:22 / km
ahr:85 max:145

Biked the kids to and back from the playground in St-Moritz.
5 PM

Orienteering 1:00:22 intensity: (23:16 @1) + (6:03 @2) + (16:37 @3) + (12:15 @4) + (2:11 @5) 7.33 km (8:14 / km) +290m 6:53 / km
ahr:137 max:173

Orienteering race in God Surlej.

Tuesday Jul 21, 2015 #

6 AM

100% trails and roads 1:09:17 intensity: (17:04 @1) + (28:24 @2) + (20:27 @3) + (3:21 @4) + (1 @5) 9.81 km (7:04 / km) +834m 4:57 / km
ahr:145 max:170

Run up to La Tourne. HRT watch is being crazy.
12 PM

100% trails and roads 39:24 intensity: (27:54 @1) + (11:22 @2) + (8 @3) 7.11 km (5:32 / km) +329m 4:30 / km
ahr:133 max:153

Run back from work

Monday Jul 20, 2015 #

6 PM

100% trails and roads 42:48 intensity: (25 @0) + (42:21 @1) + (2 @2) 7.13 km (6:00 / km) +349m 4:49 / km
ahr:126 max:141

Run back from work.

Sunday Jul 19, 2015 #

11 AM

Bike or Hometrainer 31:00 [1] 4.72 km (6:34 / km) +259m 5:09 / km

Biking with Lena and Matti.
4 PM

100% trails and roads 54:02 intensity: (29:10 @1) + (24:21 @2) + (31 @3) 10.47 km (5:10 / km) +317m 4:29 / km
ahr:138 max:154

Running test. Feeling not bad, not great either.

Saturday Jul 18, 2015 #

3 PM

Orienteering 1:30:49 intensity: (1:06:11 @1) + (23:36 @2) + (1:02 @3) 14.22 km (6:23 / km) +450m 5:31 / km
ahr:133 max:158

Oing in Serroue.

Friday Jul 17, 2015 #

6 PM

100% trails and roads 41:16 intensity: (4 @0) + (40:45 @1) + (27 @2) 8.01 km (5:09 / km) +227m 4:31 / km
ahr:128 max:145

Therapeutical jog

Thursday Jul 16, 2015 #

4 PM

100% trails and roads 18:00 intensity: (21 @0) + (17:01 @1) + (38 @2) 3.24 km (5:33 / km) +107m 4:46 / km
ahr:125 max:145

Therpeutical jog.

Bike or Hometrainer 46:04 intensity: (41:25 @1) + (4:39 @2) 11.03 km (4:11 / km) +460m 3:27 / km
ahr:126 max:151

No pain while biking.

Tuesday Jul 14, 2015 #

5 AM

100% trails and roads 31:04 intensity: (23:34 @1) + (7:30 @2) 2.95 km (10:33 / km) +525m 5:35 / km
ahr:128 max:150

Run up to La Tourne... today with some company:
http://www.rts.ch/play/tv/sport-dimanche/video/ren...

Monday Jul 13, 2015 #

12 PM

100% trails and roads 26:24 intensity: (10 @0) + (26:14 @1) 5.1 km (5:11 / km) +128m 4:36 / km
ahr:123 max:136

Testing my leg... still no improvement.

Saturday Jul 11, 2015 #

6 PM

100% trails and roads 26:37 [1] 5.12 km (5:12 / km) +113m 4:41 / km
ahr:126 max:139

Little jog. Still painful

Friday Jul 10, 2015 #

6 PM

100% trails and roads 28:45 [1] 5.12 km (5:37 / km) +125m 5:00 / km
ahr:125 max:140

Test to go running. Painful

Tuesday Jul 7, 2015 #

6 AM

100% trails and roads 1:08:43 intensity: (47:25 @1) + (19:02 @2) + (2:16 @3) 9.71 km (7:05 / km) +821m 4:58 / km
ahr:134 max:155

Run up to La Tourne.
6 PM

100% trails and roads 1:13:05 intensity: (1:02:58 @1) + (1:27 @2) + (2:17 @3) + (2:29 @4) + (3:54 @5) 12.29 km (5:57 / km) +477m 4:59 / km
ahr:119 max:175

Interval training with the kids. Totally wasted and legs hurting... not good. I ended up being injured for quite a while.

Monday Jul 6, 2015 #

1 PM

100% trails and roads 1:15:53 intensity: (24 @0) + (37:00 @1) + (35:05 @2) + (3:24 @3) 15.04 km (5:03 / km) +435m 4:24 / km
ahr:139 max:158

Longish lunch break run

Sunday Jul 5, 2015 #

7 PM

100% trails and roads 53:42 intensity: (6 @0) + (52:36 @1) + (1:00 @2) 8.46 km (6:21 / km) +251m 5:32 / km
ahr:127 max:146

Easy jog.

Friday Jul 3, 2015 #

Run with Lena 41:00 [2] 7.9 km (5:11 / km) +220m 4:33 / km

Run with Lena and Chlöde.

Wednesday Jul 1, 2015 #

6 PM

100% trails and roads 1:02:53 intensity: (37:09 @1) + (17:55 @2) + (6:50 @3) + (59 @4) 8.96 km (7:01 / km) +552m 5:22 / km
ahr:126 max:166

Club training... the BBQ after the training was the best motivation to be quick in the forest.

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