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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  running8 9:12:59 46.63(11:52) 75.04(7:22) 1931
  bike (road)3 6:13:42 97.55(15.7/h) 157.0(25.2/h) 1163
  orienteering6 6:03:23 22.1(16:27) 35.56(10:13) 1009
  bike (mountain)1 1:02:23 14.27(13.7/h) 22.96(22.1/h) 135
  climbing1 1:00:00
  strength3 45:00
  Total21 24:17:27 180.55 290.56 4237

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Saturday Sep 30, 2017 #

8 AM

orienteering 20:00 [2] 3.0 km (6:40 / km)

Setting controls for the Middle

Friday Sep 29, 2017 #

8 AM

orienteering 1:00:00 [2] 4.4 km (13:38 / km) +150m 11:39 / km
shoes: VJ high 17

Setting controls for Long Distance

Thursday Sep 28, 2017 #

9 AM

orienteering 1:43:00 intensity: (30:00 @1) + (25:00 @2) + (40:00 @3) + (8:00 @4) 8.0 km (12:53 / km) +300m 10:51 / km
shoes: VJ high 17

Setting controls 20'
8' hill fast
Setting controls 15'
50' orienteering
10' home

Sunday Sep 24, 2017 #

9 AM

running 2:04:06 intensity: (10:30 @1) + (40:27 @2) + (1:06:50 @3) + (6:18 @4) + (1 @5) 16.48 km (7:32 / km) +559m 6:26 / km
ahr:147 max:176 shoes: Salming trail

Longjog with mikee & O
Nice Emmental!
Last 10' fast

Saturday Sep 23, 2017 #

9 PM

strength 15:00 [1]

Thursday Sep 21, 2017 #

6 PM

bike (road) 1:36:17 intensity: (59 @1) + (1:35:18 @2) 32.67 km (20.4 kph) +400m
shoes: Cannondale

With Wüthrich group - despite the perfect weather there were only 3 of us, this was probably the last time this year.
We did a beautyful mountain watching tour

Wednesday Sep 20, 2017 #

11 AM

running 47:03 intensity: (2:43 @1) + (19:01 @2) + (24:57 @3) + (22 @4) 7.21 km (6:31 / km) +111m 6:03 / km
ahr:144 max:164

2x10' fast
4 PM

climbing (Gym) 1:00:00 [1]

@O'Bloc with mikee
Not too bad for the start of gym season
5b, 5b+, 5c, 6a, (6a), (6a), 5c+, ((6b))

Tuesday Sep 19, 2017 #

5 PM

running 53:57 intensity: (3:21 @1) + (39:35 @2) + (8:10 @3) + (2:10 @4) + (41 @5) 7.18 km (7:31 / km) +143m 6:50 / km
ahr:140 max:182 shoes: Asics Kayano red

Easy + 4x30" hill sprints
8 PM

strength 15:00 [1]

Sunday Sep 17, 2017 #

8 PM

strength 15:00 [1]

not done this for a long time ...

Saturday Sep 16, 2017 #

12 PM

running warm up/down 21:55 intensity: (3:02 @1) + (13:52 @2) + (5:01 @3) 2.86 km (7:40 / km) +81m 6:43 / km
ahr:139 max:163 shoes: VJ high 17

orienteering race 1:02:59 intensity: (28 @1) + (11:26 @2) + (41:06 @3) + (9:48 @4) + (11 @5) 7.52 km (8:22 / km) +187m 7:27 / km
ahr:155 max:177 shoes: VJ high 17

Oberwil, DAL 4/5
Good one! No real mistakes - at least not before the analysis. Good new map, so you could avoid the ugly parts.

running warm up/down 21:07 intensity: (5:38 @1) + (14:24 @2) + (1:05 @3) 2.62 km (8:03 / km) +22m 7:44 / km
ahr:133 max:150 shoes: VJ high 17

Friday Sep 15, 2017 #

1 PM

bike (road) (Road) 3:07:25 intensity: (9:51 @1) + (1:53:58 @2) + (1:03:06 @3) + (30 @4) 79.33 km (25.4 kph) +613m
ahr:142 max:171 shoes: Cannondale

Reussbühl - Budo with coffee stop in Zollbrück

Wednesday Sep 13, 2017 #

3 PM

running 42:31 intensity: (1:19 @1) + (31:05 @2) + (7:02 @3) + (2:42 @4) + (23 @5) 5.72 km (7:26 / km) +40m 7:10 / km
ahr:142 max:176

With Moni u Fränä

Tuesday Sep 12, 2017 #

8 AM

running 53:51 intensity: (32:51 @2) + (20:39 @4) + (21 @5) 7.43 km (7:15 / km) +299m 6:02 / km
ahr:143 max:180 shoes: Asics Blackhawk

4x5' hill intervals

Sunday Sep 10, 2017 #

11 AM

orienteering 1:14:29 intensity: (38 @1) + (16:08 @2) + (42:07 @3) + (15:20 @4) + (16 @5) 7.51 km (9:55 / km) +223m 8:38 / km
ahr:157 max:185 shoes: VJ high 17

National event Säntisalp
1x 1' mistake, again: good run - w40 13/30

Saturday Sep 9, 2017 #

1 PM

orienteering 42:55 intensity: (30 @1) + (8:42 @2) + (27:09 @3) + (6:05 @4) + (29 @5) 5.14 km (8:21 / km) +149m 7:18 / km
ahr:157 max:180 shoes: VJ high 17

Middle distance champs Schwägalp, W40 13/38
One bad route choice, very good run otherwise
Time is with warm up

Thursday Sep 7, 2017 #

6 PM

bike (road) (road) 1:30:00 [2] 45.0 km (30.0 kph) +150m
shoes: Cannondale

with the Wüthrich-group

Tuesday Sep 5, 2017 #

6 PM

bike (mountain) 1:02:23 intensity: (57:23 @1) + (5:00 @3) 22.96 km (22.1 kph) +135m
ahr:130 max:150 shoes: Scott Spark

easy with M

Monday Sep 4, 2017 #

7 PM

running 1:08:18 intensity: (3:52 @1) + (29:31 @2) + (17:48 @3) + (16:43 @4) + (24 @5) 8.82 km (7:45 / km) +317m 6:34 / km
ahr:149 max:177 shoes: Asics Kayano red

hills fast (~ 8/8/3')

Saturday Sep 2, 2017 #

4 PM

running 2:00:11 intensity: (9:52 @1) + (1:16:33 @2) + (33:24 @3) + (22 @4) 16.72 km (7:11 / km) +359m 6:30 / km
ahr:141 max:171

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