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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  e-bike10 10:55:00 248.55(22.8/h) 400.0(36.6/h) 3000
  running10 7:52:28 32.28(14:38) 51.95(9:06) 2045
  orienteering7 7:15:24 28.73(15:09) 46.24(9:25) 1746
  bike (mountain)2 2:29:24 17.3(6.9/h) 27.83(11.2/h) 777
  climbing3 2:00:00
  Yoga4 1:50:00
  hiking1 1:00:00
  Total36 33:22:16 326.86 526.03 7568
  [1-5]30 21:50:06

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Sunday Sep 29, 2019 #

9 AM

running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: VJ red

10 AM

orienteering 38:22 intensity: (4:36 @1) + (2:12 @2) + (23:58 @3) + (7:34 @4) + (2 @5) 4.0 km (9:36 / km) +164m 7:58 / km
ahr:152 max:175 shoes: VJ red

Nat A middle

Saturday Sep 28, 2019 #

9 AM

running warm up/down 15:00 [1] 2.0 km (7:30 / km) +70m 6:23 / km
shoes: VJ red

10 AM

orienteering 1:12:15 intensity: (1:03 @1) + (4:03 @2) + (10:48 @3) + (43:58 @4) + (12:23 @5) 8.76 km (8:15 / km) +334m 6:56 / km
ahr:167 max:183 shoes: VJ red

2 PM

running 40:00 [1] 6.0 km (6:40 / km)
shoes: Asics Kayano blue

Weltcup Athleten zum Start eskortieren

Friday Sep 27, 2019 #

7 AM

e-bike (commute) 1:00:00 intensity: (40:00 @0) + (20:00 @1) 40.0 km (40.0 kph) +300m
shoes: Stromer

Thursday Sep 26, 2019 #

7 AM

e-bike (commute) 1:00:00 intensity: (40:00 @0) + (20:00 @1) 40.0 km (40.0 kph) +300m
shoes: Stromer

12 PM

running 31:17 intensity: (34 @1) + (20:46 @2) + (9:57 @3) 4.41 km (7:06 / km) +76m 6:32 / km
ahr:142 max:155 shoes: Asics Blackhawk

7 PM

Yoga 30:00 [0]

class with S

Wednesday Sep 25, 2019 #

4 PM

bike (mountain) 1:31:32 intensity: (10:33 @0) + (43:14 @1) + (34:30 @2) + (3:15 @3) 14.51 km (9.5 kph) +485m
ahr:125 max:162 shoes: Bianchi

with mikee

Tuesday Sep 24, 2019 #

8 AM

e-bike (commute) 1:00:00 intensity: (40:00 @0) + (20:00 @1) 40.0 km (40.0 kph) +300m
shoes: Stromer

12 PM

climbing (bouldering) 30:00 [1]

@Bimano with T

Monday Sep 23, 2019 #

6 PM

running 37:58 intensity: (42 @1) + (17:47 @2) + (19:27 @3) + (2 @4) 4.7 km (8:04 / km) +160m 6:54 / km
ahr:146 max:165 shoes: Asics Kayano blue

flüeh with mikee

Saturday Sep 21, 2019 #

1 PM

orienteering 1:30:55 intensity: (16:27 @1) + (13:21 @2) + (37:03 @3) + (23:00 @4) + (1:04 @5) 8.99 km (10:07 / km) +348m 8:28 / km
ahr:157 max:185 shoes: VJ high 2018

bussola OL, Zeit fürs Ein- und Auslaufen noch dazugezählt

Friday Sep 20, 2019 #

7 AM

e-bike (commute) 1:00:00 intensity: (40:00 @0) + (20:00 @1) 40.0 km (40.0 kph) +300m
shoes: Stromer

Thursday Sep 19, 2019 #

7 PM

Yoga 30:00 [0]

90‘ class with S

Monday Sep 16, 2019 #

8 AM

e-bike (commute) 1:10:00 intensity: (50:00 @0) + (20:00 @1) 40.0 km (34.3 kph) +300m
shoes: Stromer

6 PM

climbing (bouldering) 30:00 [1]

@Bimano with J

Sunday Sep 15, 2019 #

10 AM

orienteering 1:01:43 intensity: (4:58 @1) + (37:36 @2) + (19:09 @3) 5.17 km (11:57 / km) +233m 9:45 / km
ahr:141 max:161 shoes: VJ high 2018

OL im Val Bavona mit Muskelkater vom strübsten

Saturday Sep 14, 2019 #

10 AM

hiking 1:00:00 [0]

zum Kletterfels (Monte Garzo, Ponte Brolla) und am Nachmittag wieder zurück zum Camping (Avegno)
12 PM

climbing 1:00:00 [0]

Monte Garzo (Ponte Brolla), Sektor Pinocchio, Route Cini
mit mikee (4b, 4b, 4c, 5a+)
Uiuiui zum Glück nicht in was schwierigeres rein. Die Klettertechnik verliert man zwar nicht so schnell, aber das „Füsse-halten-auf-Platte-Vertrauen“ ist verloren gegangen.
Schöne Tour!

Friday Sep 13, 2019 #

12 PM

running 3:39:38 intensity: (45 @0) + (4:01 @1) + (54:58 @2) + (2:31:03 @3) + (8:51 @4) 17.8 km (12:20 / km) +1497m 8:41 / km
ahr:150 max:173 shoes: Salming trail

trailrun with mikee. Arcegno - Pizzo Leone - Rasa - Intragna
very nice!

Thursday Sep 12, 2019 #

7 AM

e-bike (commute) 1:00:00 intensity: (40:00 @0) + (20:00 @1) 40.0 km (40.0 kph) +300m
shoes: Stromer

Wednesday Sep 11, 2019 #

7 PM

running 46:49 intensity: (5:59 @1) + (28:16 @2) + (12:01 @3) + (33 @4) 5.64 km (8:18 / km) +169m 7:13 / km
ahr:140 max:171 shoes: Asics Kayano red

Tuesday Sep 10, 2019 #

7 AM

e-bike (commute) 1:15:00 intensity: (50:00 @0) + (25:00 @1) 40.0 km (32.0 kph) +300m
shoes: Stromer

7 PM

Yoga 30:00 [0]

90‘ class with S

Sunday Sep 8, 2019 #

11 AM

orienteering race 1:27:27 intensity: (4:17 @1) + (22:30 @2) + (51:00 @3) + (9:12 @4) + (28 @5) 9.21 km (9:30 / km) +536m 7:21 / km
ahr:150 max:178 shoes: VJ high 2018

swiss champs long (and warm up)
1 PM

running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: VJ high 2018

cool down

Saturday Sep 7, 2019 #

12 PM

running warm up/down 11:45 intensity: (11 @1) + (4:36 @2) + (6:58 @3) 1.57 km (7:28 / km) +36m 6:43 / km
ahr:146 max:163 shoes: VJ high 2018

orienteering race 58:38 intensity: (45 @1) + (9:56 @2) + (26:12 @3) + (19:54 @4) + (1:51 @5) 6.18 km (9:30 / km) +86m 8:52 / km
ahr:157 max:179 shoes: VJ high 2018

national race

Friday Sep 6, 2019 #

7 AM

e-bike (commute) 1:10:00 intensity: (50:00 @0) + (20:00 @1) 40.0 km (34.3 kph) +300m
shoes: Stromer

Thursday Sep 5, 2019 #

7 AM

e-bike (commute) 1:10:00 intensity: (50:00 @0) + (20:00 @1) 40.0 km (34.3 kph) +300m
shoes: Stromer

1 PM

running (lunch run) 30:01 intensity: (25 @1) + (17:53 @2) + (11:20 @3) + (23 @4) 4.42 km (6:48 / km) +38m 6:31 / km
ahr:143 max:169 shoes: Asics Blackhawk

Wednesday Sep 4, 2019 #

5 PM

bike (mountain) 57:52 intensity: (52 @0) + (15:40 @1) + (18:40 @2) + (22:10 @3) + (28 @4) + (2 @5) 13.32 km (13.8 kph) +292m
ahr:138 max:176 shoes: Bianchi

Tuesday Sep 3, 2019 #

11 AM

Yoga 20:00 [0]

1 hour class with M

Monday Sep 2, 2019 #

7 AM

e-bike (commute) 1:10:00 intensity: (50:00 @0) + (20:00 @1) 40.0 km (34.3 kph) +300m
shoes: Stromer

Sunday Sep 1, 2019 #

12 PM

orienteering race 26:04 intensity: (3:34 @1) + (5:08 @2) + (5:20 @3) + (9:26 @4) + (2:36 @5) 3.94 km (6:37 / km) +45m 6:15 / km
ahr:147 max:184 shoes: Salming trail

Swiss Sprint Champs (and cool down)
I could do better!

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