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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 7 days ending Apr 29:

activity # timemileskm+m
  Trail running6 5:00:17 30.34(9:54) 48.83(6:09) 2627
  Orienteering3 4:05:59 19.96(12:20) 32.12(7:40) 1682
  100% trails and roads1 1:06:10 8.7(7:37) 13.99(4:44) 240
  Town orienteering1 34:05 2.97(11:28) 4.78(7:08) 125
  Total11 10:46:31 61.96(10:26) 99.72(6:29) 4674

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Sunday Apr 29 #

10 AM

Orienteering 1:49:25 intensity: (45:45 @1) + (14:16 @2) + (34:27 @3) + (14:45 @4) + (12 @5) 15.15 km (7:13 / km) +802m 5:43 / km
ahr:127 max:172

Cadre Romand training in Schwyberg. Great orienteering!
2 PM

Town orienteering 34:05 [1] 4.78 km (7:08 / km) +125m 6:18 / km
ahr:110 max:129

Setting controls for the Sprint in Fribourg
6 PM

Trail running 36:27 intensity: (36:11 @1) + (16 @2) 7.34 km (4:58 / km) +95m 4:40 / km
ahr:116 max:141

Running home from Boudevilliers. Tired muscles ;-)

Saturday Apr 28 #

10 AM

Orienteering 1:04:33 [1] 8.28 km (7:48 / km) +416m 6:14 / km
ahr:97 max:122

Setting controls in Burgerwald... difficulties with map and lack of energy.
3 PM

Orienteering 1:12:01 intensity: (1:05:48 @1) + (6:13 @2) 8.69 km (8:17 / km) +464m 6:32 / km
ahr:125 max:150

Picking up controls in Burgerwald... much better flow than in the morning.

Friday Apr 27 #

6 AM

Trail running 1:06:19 intensity: (51:07 @1) + (12:52 @2) + (2:20 @3) 9.28 km (7:09 / km) +893m 4:49 / km
ahr:125 max:190

Early run up to La Tourne.

Wednesday Apr 25 #

2 PM

Trail running 38:14 [1] 5.87 km (6:31 / km) +312m 5:09 / km

Ran up to Boudevilliers after work to get the ANCO bus.
7 PM

100% trails and roads 1:06:10 intensity: (23:07 @1) + (4:55 @2) + (1:31 @3) + (17:35 @4) + (19:02 @5) 13.99 km (4:44 / km) +240m 4:21 / km
ahr:134 max:184

Tour du Canton in Colombier. I was lucky the course had a good climb up to Pré Vert where I could get away. It was nice to have a good feeling running eventhough I had a full day and couldn't imagine racing even an hour before the start.

Tuesday Apr 24 #

6 AM

Trail running 1:02:44 intensity: (49:45 @1) + (6:28 @2) + (6:21 @3) + (10 @4) 9.1 km (6:53 / km) +799m 4:47 / km
ahr:128 max:166

Ran up to La Tourne
8 PM

Trail running 1:04:51 [1] 10.92 km (5:56 / km) +336m 5:09 / km
ahr:115 max:136

Slow evening run.

Monday Apr 23 #

6 PM

Trail running 31:42 intensity: (16:39 @1) + (4:16 @2) + (7:12 @3) + (3:24 @4) + (11 @5) 6.32 km (5:01 / km) +192m 4:21 / km
ahr:131 max:171

Quick run home from work with 10x1min intervals.

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