Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Aug 31, 2020:

activity # timemileskm+m
  bike (indoor)8 12:38:35 208.95(16.5/h) 336.27(26.6/h) 5105
  running12 12:05:58 50.65(14:20) 81.52(8:54) 5005
  bike (road)2 4:54:33 74.67(15.2/h) 120.16(24.5/h) 1171
  swimming2 2:09:11 2.61(49:30) 4.2(30:45)
  e-bike2 2:05:00 46.6(22.4/h) 75.0(36.0/h) 550
  strength1 32:00
  Yoga1 30:00
  orienteering1 23:26 2.12(11:05) 3.4(6:53) 97
  Total29 35:18:43 385.6 620.56 11929
  [1-5]28 33:00:21

«»
4:29
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Aug 31, 2020 #

6 PM

running 58:51 intensity: (2:16 @1) + (21:41 @2) + (28:11 @3) + (6:43 @4) 7.57 km (7:46 / km) +320m 6:25 / km
ahr:154 max:175 shoes: Asics Kayano blue

with F

Sunday Aug 30, 2020 #

5 PM

strength 32:00 [1]

Quadrizrps and Gluteus Maximus

Saturday Aug 29, 2020 #

3 PM

running 1:12:30 intensity: (4:48 @1) + (43:29 @2) + (24:13 @3) 11.42 km (6:21 / km) +70m 6:09 / km
ahr:142 max:162 shoes: Asics Kayano red

with mikee, O anf F to Kirchberg, then back on my own (shoulder not allowing for more)
4 PM

bike (indoor) 1:30:03 intensity: (15:03 @2) + (1:05:00 @3) + (10:00 @4) 42.04 km (28.0 kph) +921m
ahr:153 max:168 shoes: Cannondale

group ride

Thursday Aug 27, 2020 #

5 PM

bike (indoor) 4:29:03 intensity: (18:22 @0) + (10:00 @1) + (3:49:59 @2) + (10:42 @3) 86.45 km (19.3 kph) +2437m
ahr:135 max:159 shoes: Cannondale

First a group ride in Watopia, then Mont Ventoux

Wednesday Aug 26, 2020 #

5 PM

orienteering 23:26 intensity: (5:07 @1) + (5:21 @2) + (11:35 @3) + (1:23 @4) 3.4 km (6:53 / km) +97m 6:01 / km
ahr:144 max:168 shoes: la sportiva trail

sprint O Burgdorf

Tuesday Aug 25, 2020 #

7 PM

bike (indoor) 54:56 intensity: (40:00 @1) + (10:00 @2) + (4:56 @3) 30.94 km (33.8 kph) +257m
ahr:115 max:156 shoes: Cannondale

easy group ride (1.7-2 w/kg)

bike (indoor) 42:14 intensity: (10:00 @1) + (9:38 @2) + (15:51 @3) + (5:00 @4) + (1:45 @5) 17.56 km (24.9 kph) +26m
ahr:127 max:160 shoes: Cannondale

group workout
2 series of the following:
4x 2‘ 170 w / 25“ 195 w / 3“ stop / 3“ full sprint / 4“ roll

Monday Aug 24, 2020 #

5 PM

running 19:05 intensity: (16:45 @1) + (2:20 @2) 2.58 km (7:24 / km) +51m 6:43 / km
ahr:106 max:137 shoes: Asics Kayano blue

Friday Aug 21, 2020 #

6 PM

bike (indoor) 55:15 intensity: (10:35 @1) + (5:00 @2) + (28:12 @3) + (6:28 @4) + (5:00 @5) 25.2 km (27.4 kph) +470m
ahr:155 max:177 shoes: Cannondale

Wednesday Aug 19, 2020 #

5 PM

bike (indoor) 1:11:55 intensity: (50:21 @1) + (21:34 @2) 34.32 km (28.6 kph) +421m
ahr:119 max:150 shoes: Cannondale

Tuesday Aug 18, 2020 #

6 PM

bike (indoor) 57:21 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) + (24:00 @4) + (3:21 @5) 31.59 km (33.0 kph) +169m
ahr:159 max:179 shoes: Cannondale

Sunday Aug 16, 2020 #

2 PM

bike (indoor) 43:40 intensity: (20:00 @1) + (20:00 @2) + (3:40 @4) 24.7 km (33.9 kph) +154m
ahr:138 max:167 shoes: Cannondale

3 PM

bike (indoor) 1:14:08 intensity: (31:08 @2) + (20:00 @3) + (15:00 @4) + (8:00 @5) 43.47 km (35.2 kph) +250m
ahr:152 max:173 shoes: Cannondale

Friday Aug 14, 2020 #

12 PM

running 4:14:45 intensity: (2:46 @1) + (47:59 @2) + (3:21:27 @3) + (2:33 @4) 19.59 km (13:00 / km) +2138m 8:25 / km
ahr:152 max:171 shoes: la sportiva trail

Wimmis - Niesen - Burgflue - Wimmis with mikrr & Röfä

Wednesday Aug 12, 2020 #

7 PM

swimming 45:00 intensity: (30:00 @2) + (10:00 @3) + (5:00 @4) 1.5 km (30:00 / km)

training with T

Tuesday Aug 11, 2020 #

7 AM

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

Monday Aug 10, 2020 #

7 PM

Yoga 30:00 [0]

90‘ class with B

Sunday Aug 9, 2020 #

7 AM

bike (road) 2:37:34 intensity: (1:50:15 @1) + (43:34 @2) + (3:45 @3) 65.8 km (25.1 kph) +542m
ahr:122 max:147 shoes: Cannondale

visit my sister for brunch

Friday Aug 7, 2020 #

6 PM

running warm up/down 11:24 intensity: (1:16 @1) + (7:08 @2) + (3:00 @3) 1.16 km (9:52 / km) +60m 7:50 / km
ahr:137 max:154 shoes: la sportiva trail

running race 26:47 intensity: (54 @1) + (6:00 @2) + (3:48 @3) + (3:54 @4) + (12:11 @5) 3.33 km (8:03 / km) +394m 5:03 / km
ahr:163 max:189 shoes: la sportiva trail

Bärner Bärgloufcup #5 Ulmizberg
W40: 10/11 (43/59 W overall)
2016: 26:09
2020: 26:47

running warm up/down 15:55 intensity: (2:37 @1) + (12:40 @2) + (38 @3) 1.94 km (8:13 / km) +21m 7:48 / km
ahr:133 max:154 shoes: la sportiva trail

last downhill of the week

Thursday Aug 6, 2020 #

7 AM

e-bike 55:00 intensity: (40:00 @0) + (15:00 @1) 35.0 km (38.2 kph) +250m

6 PM

running warm up/down 6:53 intensity: (1:30 @1) + (5:23 @2) 0.78 km (8:47 / km) +6m 8:28 / km
ahr:132 max:143 shoes: la sportiva trail

running race 35:25 intensity: (5 @1) + (33 @2) + (4:01 @3) + (8:45 @4) + (22:01 @5) 4.58 km (7:44 / km) +430m 5:16 / km
ahr:172 max:182 shoes: la sportiva trail

Bärner Bärgloufcup #4 Bantiger
W40: 8/10 (40/55 W overall)
7 PM

running warm up/down 28:27 [2] 3.42 km (8:19 / km) +10m 8:12 / km
shoes: la sportiva trail

down

Wednesday Aug 5, 2020 #

6 PM

running warm up/down 5:36 intensity: (11 @1) + (2:42 @2) + (2:43 @3) 0.84 km (6:38 / km) +11m 6:14 / km
ahr:143 max:158 shoes: la sportiva trail

warm up

running race 34:37 intensity: (6 @1) + (1:36 @2) + (2:28 @3) + (10:26 @4) + (20:01 @5) 4.38 km (7:54 / km) +436m 5:17 / km
ahr:171 max:185 shoes: la sportiva trail

Bärner Bärgloufcup #3 Belpberg
W40: 11/11 (47/57 W overall)
2016: 31:45
2020: 34:37
but went easier today than 4 years ago

running warm up/down 17:57 intensity: (2:12 @1) + (14:13 @2) + (1:32 @3) 2.33 km (7:42 / km) +24m 7:20 / km
ahr:136 max:151 shoes: la sportiva trail

down from top

Tuesday Aug 4, 2020 #

6 PM

running warm up/down 40:00 [2] 6.0 km (6:40 / km) +50m 6:24 / km
shoes: Asics Kayano blue

warm up and run down after the race
7 PM

running race 42:13 intensity: (1:00 @1) + (3:31 @2) + (23 @3) + (24:29 @4) + (12:50 @5) 4.88 km (8:39 / km) +587m 5:24 / km
ahr:168 max:183 shoes: Asics Kayano blue

Bärner Bärgloufcup #2 Bütschelegg
W40: 10/11 (40/52 W overall)
2014: 44:23
2016: 42:09
2020: 42:13 - finish before the top (30“ compared to earlier course?)

Monday Aug 3, 2020 #

6 PM

running warm up/down 30:00 [2] 3.3 km (9:05 / km) +50m 8:27 / km
shoes: Asics Kayano red

7 PM

running race 25:33 intensity: (12 @1) + (1:25 @2) + (1:03 @3) + (3:22 @4) + (19:31 @5) 3.41 km (7:30 / km) +348m 4:58 / km
ahr:174 max:191 shoes: Asics Kayano red

Bärner Bärgloufcup #1 Gurten
W40: 10/13 (41/64 W overall)
2016: 25:37
2020: 25:33

Saturday Aug 1, 2020 #

6 AM

swimming 1:24:11 [3] 2.7 km (31:11 / km)
shoes: Neoprene

Inferno test swim.
Huge waves in the beginning. Was slower than most others
an swam too much to the right -> could enjoy a boat trip of approx. 5‘ and 500m from end to lead of the field
11 AM

bike (road) 2:16:59 intensity: (30:00 @1) + (16:59 @2) + (1:00:00 @3) + (30:00 @4) 54.36 km (23.8 kph) +629m
ahr:144 max:167 shoes: Cannondale

home from Thun after breakfast @ Manis

« Earlier | Later »