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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  e-bike11 6:15:00 143.18(22.9/h) 230.42(36.9/h) 1213
  bike (bike o)2 4:15:10 36.83(8.7/h) 59.28(13.9/h) 487
  running5 3:01:44 11.88 19.13 903
  Yoga4 3:00:00
  orienteering4 2:30:18 11.96(12:34) 19.24(7:49) 419
  bike (road)1 2:06:30 23.25(11.0/h) 37.42(17.8/h) 972
  swimming1 22:01 0.43(50:37) 0.7(31:27)
  Total26 21:30:43 227.54 366.19 3994
  [1-5]22 14:05:43

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Friday May 31, 2019 #

4 PM

orienteering 15:47 intensity: (24 @2) + (1:54 @3) + (7:01 @4) + (6:28 @5) 2.66 km (5:56 / km) +12m 5:48 / km
ahr:172 max:189 shoes: Asics Kayano red

sprint, one man relay, W40, 6/36
easy sprint

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics Kayano red

Thursday May 30, 2019 #

9 AM

swimming (neoprene) 22:01 [2] 0.7 km (31:27 / km)
shoes: Neoprene

15 deg C?
3 PM

orienteering 53:13 intensity: (3:34 @1) + (6:27 @2) + (7:31 @3) + (16:17 @4) + (19:24 @5) 4.31 km (12:21 / km) +243m 9:38 / km
ahr:164 max:184 shoes: VJ high 2018

good run with still about 2’ mistakes
1/40 - nice one

Wednesday May 29, 2019 #

6 PM

running 58:55 intensity: (6:05 @1) + (30:57 @2) + (21:53 @3) 6.89 km (8:33 / km) +199m 7:29 / km
ahr:141 max:164 shoes: Asics Kayano red

from the camping

Monday May 27, 2019 #

7 AM

e-bike (commute) 30:00 intensity: (20:00 @0) + (10:00 @1) 18.43 km (36.9 kph) +182m
ahr:117 max:141 shoes: Stromer

to work
6 PM

e-bike (commute) 30:00 intensity: (20:00 @0) + (10:00 @1) 18.35 km (36.7 kph) +116m
ahr:126 max:151 shoes: Stromer

from work

Sunday May 26, 2019 #

10 AM

bike (road) 2:06:30 intensity: (19:03 @1) + (44:31 @2) + (1:01:48 @3) + (1:08 @4) 37.42 km (17.7 kph) +972m
ahr:143 max:173 shoes: Cannondale

Innertkirchen - Winterlücke - Hasliberg - Meiringen - Innertkirchen
beautyful loop, with Sabe

Friday May 24, 2019 #

7 AM

e-bike (commute) 35:00 intensity: (25:00 @0) + (10:00 @1) 19.63 km (33.7 kph) +183m
ahr:129 max:153 shoes: Stromer

h2w
5 PM

e-bike (commute) 30:00 intensity: (20:00 @0) + (10:00 @1) 17.59 km (35.2 kph) +154m
ahr:118 max:131 shoes: Stromer

w2h

Thursday May 23, 2019 #

7 AM

e-bike (commute) 35:00 intensity: (25:00 @0) + (10:00 @1) 21.21 km (36.4 kph) +131m
ahr:125 max:142 shoes: Stromer

h2w
6 PM

e-bike (commute) 35:00 intensity: (25:00 @0) + (10:00 @1) 20.45 km (35.1 kph) +83m
ahr:135 max:164 shoes: Stromer

7 PM

Yoga 45:00 [0]

Wednesday May 22, 2019 #

2 PM

running 1:09:27 intensity: (1:38 @1) + (3:05 @2) + (47:13 @3) + (16:07 @4) + (1:24 @5) 6.62 km (10:29 / km) +626m 7:07 / km
ahr:159 max:179 shoes: Asics Kayano blue

Marbach - Marbachegg
down by gondola

Tuesday May 21, 2019 #

7 AM

e-bike (commute) 30:00 intensity: (20:00 @0) + (10:00 @1) 19.62 km (39.2 kph) +186m
ahr:143 max:162 shoes: Stromer

home2work
7 PM

e-bike (commute) 30:00 intensity: (20:00 @0) + (10:00 @1) 20.13 km (40.3 kph) +178m
ahr:121 max:148 shoes: Stromer

work2home

Sunday May 19, 2019 #

10 AM

orienteering 43:30 intensity: (2:39 @1) + (20:58 @2) + (11:37 @3) + (5:28 @4) + (2:48 @5) 6.37 km (6:50 / km) +32m 6:40 / km
ahr:147 max:181 shoes: Salming trail

Olten city O

Saturday May 18, 2019 #

9 AM

Yoga 30:00 [0]

Wednesday May 15, 2019 #

2 PM

Note

sauna

Tuesday May 14, 2019 #

7 AM

e-bike (commute) 35:00 intensity: (25:00 @0) + (10:00 @1) 25.0 km (42.9 kph)
shoes: Stromer

to work
6 PM

e-bike (commute) 40:00 intensity: (30:00 @0) + (10:00 @1) 25.0 km (37.5 kph)
shoes: Stromer

from work, strong headwind
7 PM

Yoga 45:00 [0]

Monday May 13, 2019 #

6 PM

e-bike (commute) 45:00 intensity: (35:00 @0) + (10:00 @1) 25.0 km (33.3 kph)
shoes: Stromer

Sunday May 12, 2019 #

12 PM

orienteering 19:32 intensity: (59 @1) + (8 @2) + (3:38 @3) + (9:25 @4) + (5:22 @5) 3.02 km (6:28 / km) +30m 6:09 / km
ahr:167 max:194 shoes: Asics Kayano blue

sprint o Richterswil

orienteering 18:16 intensity: (8 @1) + (1:23 @2) + (11:07 @3) + (24 @4) + (5:14 @5) 2.88 km (6:20 / km) +103m 5:23 / km
ahr:159 max:190 shoes: Salming trail

sprint relay 1st leg. 51/90 on leg
we got 38/90, nice!

running warm up/down 15:00 [1]
shoes: Asics Kayano blue

Thursday May 9, 2019 #

7 PM

Yoga 1:00:00 [0]

Sunday May 5, 2019 #

10 AM

bike (bike o) 2:29:42 intensity: (49:10 @1) + (58:06 @2) + (38:25 @3) + (4:01 @4) 26.0 km (10.4 kph) +350m
ahr:135 max:172 shoes: Bianchi

bike o Wannental, included to and from start.
loooong for a middle distance 1h55‘

Saturday May 4, 2019 #

12 PM

bike (bike o) 1:45:28 intensity: (2:08 @1) + (11:08 @2) + (1:15:23 @3) + (15:40 @4) + (1:09 @5) 33.28 km (18.9 kph) +137m
ahr:156 max:184 shoes: Bianchi

bike o Jegenstorf (map Zauggenried)

Wednesday May 1, 2019 #

7 PM

running 26:22 intensity: (57 @1) + (9:17 @2) + (14:11 @3) + (1:57 @4) 3.62 km (7:18 / km) +78m 6:35 / km
ahr:148 max:173 shoes: Asics Kayano blue

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