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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  running10 8:53:44 42.94(12:26) 69.11(7:43) 2703
  bike (road)5 7:24:18 109.91(14.8/h) 176.88(23.9/h) 2393
  bike (mountain)2 5:21:54 37.35(7.0/h) 60.11(11.2/h) 1774
  hiking1 40:00 1.24(32:11) 2.0(20:00) 350
  orienteering1 28:41 2.56(11:13) 4.11(6:58)
  swimming1 25:00 0.62(40:14) 1.0(25:00)
  Total17 23:13:37 194.62(7:10) 313.21(4:27) 7220
  [1-5]17 23:13:09

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Friday Jun 30, 2017 #

4 PM

bike (road) (Road) 2:29:57 intensity: (5:13 @1) + (1:09:03 @2) + (1:10:57 @3) + (4:44 @4) 62.32 km (24.9 kph) +792m
ahr:146 max:192 shoes: Cannondale

Burgdorf-Schallenberg-Thun

Tuesday Jun 27, 2017 #

12 PM

running 34:05 intensity: (54 @1) + (12:13 @2) + (14:11 @3) + (6:47 @4) 5.88 km (5:48 / km) +143m 5:10 / km
ahr:150 max:173 shoes: Asics schwarz

Lunch run, 3x5' fast

Monday Jun 26, 2017 #

5 PM

bike (mountain) 1:41:24 intensity: (28:14 @1) + (55:07 @2) + (18:03 @3) 26.85 km (15.9 kph) +516m
ahr:134 max:160 shoes: Scott Spark

Home from office

Sunday Jun 25, 2017 #

10 AM

running 1:29:37 intensity: (4:46 @1) + (34:03 @2) + (50:48 @3) 6.31 km (14:12 / km) +999m 7:56 / km
ahr:151 max:180 shoes: Salming trail

Weggis - Rigi Kaltbad via Chänzeli

Friday Jun 23, 2017 #

7 AM

running 56:57 intensity: (28 @0) + (43 @1) + (55:46 @2) 8.06 km (7:04 / km) +25m 6:57 / km
ahr:155 max:161 shoes: Asics Blackhawk

It did not feel comfortable to run at 7 am. I hope that at the gigathlon a certain nervosity will bring me in runing mood at 5 am

Wednesday Jun 21, 2017 #

9 AM

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

With M
5 PM

bike (road) 10:31 intensity: (9:25 @2) + (1:06 @3) 4.52 km (25.8 kph)
ahr:138 max:147 shoes: Cannondale

To the orienteering race

orienteering 9:08 intensity: (21 @1) + (1:07 @2) + (4:29 @3) + (3:11 @4) 1.34 km (6:49 / km)
ahr:157 max:171 shoes: Salming trail

Ultrasprint Alchenflüh, loop nr. 3 (1st loop for me).
There are many controls - for example on different sides of a tree and you have to punch the correct one (no numbers and control description). There was a labyrinth as well and controls on a pump track.
3x30' penalty for me: went to nr 3 at a tree and wanted to punch on SE-side, but when I checked again, my finger was already at control 4 (tree as well) where the correct control was NW, so I was a bit puzzled that I "had remembered wrongly" but punched NW. After that I went on to nr 5. At the 3rd mistake I don't know what happened.

orienteering 9:47 intensity: (36 @2) + (6:28 @3) + (2:43 @4) 1.37 km (7:08 / km)
ahr:159 max:186 shoes: Salming trail

Ultrasprint loop nr 2
No mistakes this time

bike (road) 14:09 intensity: (3:33 @1) + (10:36 @2) 4.95 km (21.0 kph) +35m
ahr:121 max:144 shoes: Cannondale

And home again

orienteering 9:46 [3] 1.4 km (6:59 / km)
shoes: Salming trail

Ultrasprint last loop (nr 1) - again no mistakes.
This kind of training was great fun! A bit hot to run though, but because of the technical challenge it was tricky enough without pushing very hard.

running 10:00 [2] 1.5 km (6:40 / km)
shoes: Salming trail

To the different starts

Sunday Jun 18, 2017 #

9 AM

bike (road) (Road) 1:52:43 intensity: (2:39 @1) + (1:32 @2) + (18:32 @3) + (1:30:00 @4) 46.57 km (24.8 kph) +742m
shoes: Cannondale

Biennathlon with O
Start with roadbike
C • Auch 2
1 PM

running 1:04:35 intensity: (4:24 @1) + (11:58 @2) + (48:13 @4) 9.43 km (6:51 / km) +391m 5:40 / km
ahr:150 max:161 shoes: Salming trail

Biennathlon
After O has done the swimming and biking I finished with running on a beautyful trail.

Friday Jun 16, 2017 #

7 PM

running 1:22:16 intensity: (9:51 @1) + (52:44 @2) + (19:04 @3) + (37 @4) 10.26 km (8:01 / km) +396m 6:43 / km
ahr:139 max:174 shoes: Asics Kayano red

Sunday Jun 11, 2017 #

10 AM

bike (road) 2:03:36 intensity: (10:45 @1) + (1:13:52 @2) + (38:59 @3) 46.47 km (22.6 kph) +756m
ahr:141 max:168 shoes: Cannondale

Biennathlon-loop

Friday Jun 9, 2017 #

12 PM

running 1:22:10 intensity: (11:42 @1) + (51:14 @2) + (19:14 @3) 10.25 km (8:01 / km) +390m 6:44 / km
ahr:138 max:153 shoes: Asics Kayano red

Very easy

bike (road) (Road) 33:22 intensity: (14:50 @1) + (16:21 @2) + (2:11 @3) 12.04 km (21.7 kph) +68m
ahr:127 max:163 shoes: Cannondale

To and from massage

Tuesday Jun 6, 2017 #

5 PM

running 33:02 intensity: (27:40 @1) + (5:22 @2) 4.66 km (7:06 / km) +99m 6:25 / km
ahr:122 max:135 shoes: Asics Kayano red

Easy with M

Sunday Jun 4, 2017 #

10 AM

running race 45:02 intensity: (55 @1) + (38 @2) + (12:46 @3) + (29:28 @4) + (1:15 @5) 7.27 km (6:12 / km) +260m 5:15 / km
ahr:165 max:176 shoes: Salming trail

1st part of Blüemlisalplauf, 3rd mixed team.
Mikee run the first part easy (for him) with me and then overtook many runners at the 2nd part.
It is a very nice competition!
11 AM

hiking 40:00 [1] 2.0 km (20:00 / km) +350m 10:40 / km
shoes: Salming trail

Hiked up from Tschingelsee to Griesalp

Saturday Jun 3, 2017 #

10 AM

bike (mountain) 3:40:30 intensity: (41:35 @1) + (2:28:16 @2) + (30:39 @3) 33.26 km (9.1 kph) +1258m
ahr:135 max:160 shoes: Scott Spark

Thun-Blueme-Thun with mikee. Very nice, but half of the downhill trails a bit too difficult for me.
A bagel @Cafe Mani's afterwards - Yummie

Friday Jun 2, 2017 #

7 PM

running 36:00 intensity: (35:00 @2) + (1:00 @5) 5.5 km (6:33 / km)
shoes: Asics Blackhawk

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