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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Trail running9 12:42:20 73.28(10:24) 117.94(6:28) 5549
  Orienteering6 6:47:00 37.2(10:56) 59.87(6:48) 1544
  100% trails and roads7 5:59:59 39.0(9:14) 62.77(5:44) 2207
  Total22 25:29:19 149.49(10:14) 240.58(6:21) 9300
  [1-5]21 25:13:45

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Sunday Oct 30, 2016 #

4 PM

Orienteering 57:00 [1] 7.24 km (7:53 / km) +270m 6:38 / km

Reco of Pfingststaffel 2017

Sunday Oct 23, 2016 #

1 PM

Orienteering 1:15:08 intensity: (59 @0) + (12:04 @1) + (17:09 @2) + (40:27 @3) + (4:29 @4) 12.14 km (6:11 / km) +390m 5:20 / km
ahr:143 max:168 shoes: Salomon Proto2

Orienteering race in Vallée de Joux (map l'Allemagne). Some stomach troubles, and yet I really enjoyed surfing through the Jura terrain.

Saturday Oct 22, 2016 #

1 PM

Orienteering 54:52 intensity: (3:02 @0) + (29:50 @1) + (3:10 @2) + (3:12 @3) + (5:40 @4) + (9:58 @5) 7.55 km (7:16 / km) +177m 6:30 / km
ahr:136 max:176 shoes: Salomon Proto2

Swiss sprint Champs in Le Lieu. Really, I wonder why people don't like forest sprints... so much fun!!!

Friday Oct 21, 2016 #

6 PM

100% trails and roads 28:32 [1] 5.14 km (5:33 / km) +228m 4:32 / km

Quick O2 jog

Thursday Oct 20, 2016 #

8 PM

Orienteering 1:12:32 intensity: (44:36 @1) + (9:04 @2) + (13:06 @3) + (4:33 @4) + (1:13 @5) 11.0 km (6:36 / km) +101m 6:18 / km
ahr:124 max:173 shoes: Salomon Proto2

Club training.

Saturday Oct 15, 2016 #

7 AM

Trail running 3:58:51 intensity: (6:05 @1) + (6:40 @2) + (33:30 @3) + (2:19:23 @4) + (53:13 @5) 39.19 km (6:06 / km) +1943m 4:53 / km
ahr:163 max:176

Retto trail race.
The previous year's Otter race but the other way round. Very happy with my 3:54 time, even though I totally bonked on the last 2km, actually since I realized I would run under 4hrs my body went into low energy mode.
I think my strategy to but conservative on the uphills but push on the flats and especially on the downhill payed off.
C • Congrats 8

Friday Oct 14, 2016 #

11 AM

Trail running 1:01:57 intensity: (36:28 @1) + (5:14 @2) + (6:42 @3) + (9:32 @4) + (4:01 @5) 7.53 km (8:14 / km) +306m 6:50 / km
ahr:124 max:179

Retto Prologue.

Thursday Oct 13, 2016 #

12 PM

Trail running 1:15:47 intensity: (1:05:18 @1) + (10:26 @2) + (3 @3) 9.82 km (7:43 / km) +481m 6:12 / km
ahr:121 max:152

Robberg trail... WOW!!!
5 PM

Trail running 51:16 intensity: (41:49 @1) + (9:27 @2) 7.09 km (7:14 / km) +162m 6:29 / km
ahr:131 max:150

Checking out the last kms of the Retto (until the Waterfall).

Wednesday Oct 12, 2016 #

4 PM

Trail running 53:42 intensity: (52:25 @1) + (1:02 @2) + (15 @3) 8.05 km (6:40 / km) +198m 5:56 / km
ahr:105 max:155

Arrived in South Africa. Enjoyed the Goukamma Nature Reserve with Sandra.

Tuesday Oct 11, 2016 #

5 PM

100% trails and roads 11:33 [0] 2.17 km (5:20 / km) +36m 4:55 / km

Very quick O2 run after work and before getting on the long trip to South Africa.

Sunday Oct 9, 2016 #

11 AM

Orienteering 1:29:02 intensity: (19:27 @1) + (29:38 @2) + (32:11 @3) + (7:08 @4) + (38 @5) 14.07 km (6:20 / km) +363m 5:36 / km
ahr:139 max:177 shoes: Salomon Proto2

Orienteering race in La Grande Joux. Even if totally sleep deprived (Lena got the stomach flu) this terrain remains a magical place to orienteer.

Saturday Oct 8, 2016 #

9 AM

Trail running 1:27:33 intensity: (50:07 @1) + (26:55 @2) + (10:31 @3) 14.99 km (5:50 / km) +813m 4:36 / km
ahr:137 max:160

Checking out trails for a potential new Trail running race in our region.
2 PM

Orienteering 58:26 intensity: (28:29 @1) + (10:36 @2) + (15:46 @3) + (3:35 @4) 7.88 km (7:25 / km) +243m 6:26 / km
ahr:88 max:169 shoes: Salomon Proto2

Sprint orienteering race in La Chatagne. Super intricate forest sprint.

Friday Oct 7, 2016 #

6 PM

Trail running 26:39 [1] 4.53 km (5:53 / km) +87m 5:22 / km

Easy evening run. Starting to feel a bit better.

Thursday Oct 6, 2016 #

1 PM

100% trails and roads 57:23 [1] 8.54 km (6:43 / km) +432m 5:22 / km

Easy jog... one of those super tired days...

Wednesday Oct 5, 2016 #

4 PM

100% trails and roads 1:33:18 [1] 16.6 km (5:37 / km) +484m 4:54 / km

Longish easy run.

Tuesday Oct 4, 2016 #

6 AM

Trail running 1:07:10 intensity: (46:39 @1) + (19:24 @2) + (1:07 @3) 9.46 km (7:06 / km) +780m 5:02 / km
ahr:130 max:153

Climbed up La Tourne with Baptiste and Stefan

Monday Oct 3, 2016 #

12 PM

100% trails and roads 1:07:32 intensity: (33:02 @1) + (6:28 @2) + (10:43 @3) + (13:04 @4) + (4:15 @5) 11.01 km (6:08 / km) +573m 4:52 / km
ahr:139 max:177

5x Chanet stairs and 3x1km flat intervals.

Sunday Oct 2, 2016 #

5 PM

Trail running 1:39:25 intensity: (1:17:52 @1) + (21:00 @2) + (33 @3) 17.28 km (5:45 / km) +779m 4:42 / km
ahr:131 max:159

Run up to La Tourne and back

Saturday Oct 1, 2016 #

12 PM

100% trails and roads 45:54 [1] 8.19 km (5:36 / km) +177m 5:03 / km
ahr:122 max:137

Test run. I guess I am healthy again.
5 PM

100% trails and roads 55:47 intensity: (46:10 @1) + (9:13 @2) + (24 @3) 11.12 km (5:01 / km) +277m 4:28 / km
ahr:132 max:155

Evening run.

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