Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m
running	12	8:35:04	49.58	(10:23)	79.78	(6:27)	1204
climbing	5	5:00:00
orienteering	2	1:55:22	8.92	(12:56)	14.36	(8:02)	411
cross country skiing	1	1:28:00	10.87	(8:06)	17.5	(5:02)	300
bike (indoor)	1	1:02:00	16.78	(16.2/h)	27.0	(26.1/h)
strength	3	50:00
swimming	1	25:00	0.62	(40:14)	1.0	(25:00)
Rope Skipping	1	5:00
Total	23	19:20:26	86.77		139.64		1915

2:06

0:00

» now

Wednesday Nov 30, 2016 #

4 PM

climbing (bouldering) 1:00:00 [3]

@O'Bloc

Tuesday Nov 29, 2016 #

2 PM

swimming 25:00 [2] 1.0 km (25:00 / km)

with M. Sauna afterwards

Monday Nov 28, 2016 #

5 PM

climbing 1:00:00 [1]

@Magnet with R
5b+, 5a+
5c+, 5b+
6b+*, 5c
(6c), 6b
(6b+), (6b+)
(6a+), 6a

Sunday Nov 27, 2016 #

12 PM

running 2:06:00 18.1 km (6:58 / km) +540m 6:03 / km
shoes: Asics Blackhawk

Long run with mikee.
Nice loop with two hills.
Felt good for about 90', after that I felt the lack of long training sessions

Friday Nov 25, 2016 #

8 PM

strength 30:00 [1]

Rope Skipping 5:00 [5]

3' regular
2' swamp jumps

Thursday Nov 24, 2016 #

7 PM

bike (indoor) 1:02:00 27.0 km (26.1 kph)
shoes: carborazor

some "distance" to put on the bikes account ....

Tuesday Nov 22, 2016 #

2 PM

running 30:00 [1] 4.5 km (6:40 / km)
shoes: Asics Kayano red

with M

Monday Nov 21, 2016 #

6 PM

climbing 1:00:00 [1]

@Magnet with R
5b, 5a
6a, 5a
(6c), 6a
6a, 6a
6a, (6b+)

Sunday Nov 20, 2016 #

5 PM

running 32:25 [3] 4.75 km (6:49 / km) +90m 6:14 / km
shoes: Asics Blackhawk

Short loop with mikee after a lot of eating at my godchilds birthday.

strength 10:00 [1]

Friday Nov 18, 2016 #

7 PM

orienteering race 56:45 [5] 6.5 km (8:44 / km) +100m 8:06 / km
shoes: VJ Integrator high

Bern by Night, Schwandwald-Schattholz, short course;
forgot a control ;-(
very interesting course, also administratively tricky. Great fun!

running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Integrator high

Wednesday Nov 16, 2016 #

6 PM

running 34:00 5.0 km (6:48 / km)
shoes: Asics Blackhawk

with M

Tuesday Nov 15, 2016 #

1 PM

running 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics schwarz

lunch run

Monday Nov 14, 2016 #

6 PM

climbing 1:00:00 [1]

@Magnet with mikee and R
5a+, 5a, 5b+, 5c+, (6b+), 6b+*, 6b*, (6b+), 5c+

Saturday Nov 12, 2016 #

1 PM

cross country skiing (skating) 1:28:00 17.5 km (5:02 / km) +300m 4:38 / km

La vue des Alpes with mikee
Good tracks and some sun.
Much up & down - tough for the first skiing of the winter.

Friday Nov 11, 2016 #

7 PM

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Integrator high

8 PM

orienteering race (night) 58:37 [4] 7.86 km (7:27 / km) +311m 6:14 / km
shoes: VJ Integrator high

DUO*NOL with mikee
team night score orienteering with mass start
Sie&Er (6/24)
Fun! mikee did a good job at navigating and I gave my best at running. Sometimes reading the map and spotting the control just at the right time.