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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Mar 11, 2012:

activity # timemileskm+m
  climbing2 2:00:00
  orienteering1 1:28:33 5.17(17:07) 8.32(10:38) 518
  running2 1:25:51 8.28(10:22) 13.32(6:27) 304
  bike (road)2 42:35 8.93(12.6/h) 14.36(20.2/h) 154
  swimming1 35:00 0.68(51:12) 1.1(31:49)
  Total8 6:11:59 23.06 37.11 976
averages - sleep:8.4

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2:11
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MoTuWeThFrSaSu

Sunday Mar 11, 2012 #

Note
slept:9.0

Sauna again at the end of the easy week

Saturday Mar 10, 2012 #

10 AM

bike (road) (road) 18:07 intensity: (3:43 @2) + (10:42 @3) + (3:42 @4) 7.02 km (23.2 kph) +66m
ahr:159 max:169 slept:9.5 shoes: carborazor

To the O-training. Started a bit late, so had to hurry
11 AM

orienteering 1:28:33 intensity: (28:04 @2) + (50:32 @3) + (9:57 @4) 8.32 km (10:38 / km) +518m 8:07 / km
ahr:155 max:170 shoes: VJ Integrator

O-training Kaltacker. Tough uphills and I was not yet used to run in the terrain. Felt physically ok.
12 PM

bike (road) (road) 24:28 [2] 7.34 km (18.0 kph) +88m
shoes: carborazor

Home from training

Friday Mar 9, 2012 #

7 PM

climbing 1:00:00 [1]
slept:8.0

@Magnet with Mikee and Sabe
5b, 5b, 5c, 6a*
6c - yepee my first one!
6c - and the 2nd
(6b+/6c) would rate this as 6b
(6c)

Thursday Mar 8, 2012 #

5 PM

running 53:04 intensity: (14:47 @1) + (21:22 @2) + (7:20 @3) + (7:25 @4) + (2:10 @5) 7.54 km (7:03 / km) +290m 5:54 / km
ahr:143 max:176 slept:9.0 shoes: Asics Enduro

Didn't feel very well, so decided to do the hills not too fast.
Felt good during the training, so really pushed the last one.
After it I jumped up the stairs to our flat (3rd floor)

Wednesday Mar 7, 2012 #

Note

Massage and Sauna
9 AM

swimming 35:00 [2] 1.1 km (31:49 / km)
slept:9.0

3x100m in 2:30
improved but breast stroke would still be faster

Tuesday Mar 6, 2012 #

7 PM

running 32:47 intensity: (26:30 @2) + (6:17 @3) 5.78 km (5:40 / km) +14m 5:36 / km
ahr:146 max:154 slept:7.0 shoes: Asics Enduro

with Fränä und Thömu around Burgdorf

Monday Mar 5, 2012 #

7 PM

climbing 1:00:00 [1]
slept:7.0

@Magnet with Röfe
5c
5b, 5b
6a+*, 5c
(6c) about 2/3 till first stop, 6a
6c top- -> next time!, 6a+
(6b) missed the last two moves, 6a

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