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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending May 13, 2018:

activity # timemileskm+m
  orienteering5 4:11:12 15.25(16:28) 24.54(10:14) 904
  running4 3:26:31 13.21(15:38) 21.26(9:43) 1112
  bike (road)2 2:46:43 34.44(12.4/h) 55.43(19.9/h) 1121
  Total7 10:24:26 62.9(9:56) 101.22(6:10) 3138

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MoTuWeThFrSaSu

Sunday May 13, 2018 #

11 AM

orienteering 1:00:22 intensity: (36 @1) + (4:04 @2) + (49:04 @3) + (6:30 @4) + (8 @5) 6.67 km (9:03 / km) +216m 7:47 / km
ahr:156 max:178 shoes: VJ high 2018

National race Tesserete
Tired, but a very nice forest

running 20:00 [2] 3.0 km (6:40 / km) +70m 5:58 / km
shoes: VJ high 2018

Saturday May 12, 2018 #

10 AM

running 24:37 intensity: (3:15 @1) + (18:52 @2) + (2:30 @3) 2.5 km (9:51 / km) +186m 7:11 / km
ahr:138 max:155 shoes: VJ high 2018

Warm up to the start

orienteering 42:51 intensity: (42 @1) + (3:30 @2) + (30:26 @3) + (7:15 @4) + (58 @5) 3.84 km (11:10 / km) +195m 8:55 / km
ahr:156 max:185 shoes: VJ high 2018

Nat. A Capriasca
Tired and some mistakes, but at least my performance can be called orienteering again.

running 11:47 intensity: (3:55 @1) + (4:46 @2) + (2:57 @3) + (9 @4) 1.5 km (7:53 / km) +2m 7:49 / km
ahr:136 max:168

Cool down

Friday May 11, 2018 #

1 PM

running 2:12:10 intensity: (24:36 @1) + (54:22 @2) + (52:31 @3) + (24 @4) + (17 @5) 12.64 km (10:27 / km) +760m 8:02 / km
ahr:140 max:185 shoes: Salming trail

Alpe Foppa - Monte Tamaro (careful, still snow on trails)
Monte Tamaro - Monte Lema: very nice, was lucky to make it before the thunderstorm arrived.

Thursday May 10, 2018 #

12 PM

orienteering 34:01 intensity: (8:05 @1) + (2:34 @2) + (18:00 @3) + (5:22 @4) 4.52 km (7:31 / km) +89m 6:51 / km
ahr:154 max:174 shoes: Salming trail

Sprint Champs Tesserete
Did first loop twice because a control was moved
Time is with warm up
C • Restart? 2

Wednesday May 9, 2018 #

2 PM

running warm up/down 17:57 intensity: (4:35 @1) + (12:18 @2) + (1:04 @3) 1.62 km (11:06 / km) +94m 8:36 / km
ahr:132 max:154 shoes: VJ high 2018

orienteering race 50:38 intensity: (3:05 @1) + (12:25 @2) + (25:15 @3) + (8:24 @4) + (1:29 @5) 4.25 km (11:54 / km) +137m 10:15 / km
ahr:152 max:184 shoes: VJ high 2018

EOC-5-days, Serpiano: Monte S. Giorgio
Very bad performance: no concept, no concentration, big mistakes

Tuesday May 8, 2018 #

11 AM

bike (road) 1:16:30 intensity: (32:40 @1) + (29:40 @2) + (14:10 @3) 23.26 km (18.2 kph) +507m
ahr:129 max:158 shoes: Cannondale

Astano - Lugano - Carona
2 PM

orienteering 1:03:20 intensity: (2:47 @2) + (26:14 @3) + (30:43 @4) + (3:36 @5) 5.25 km (12:03 / km) +268m 9:36 / km
ahr:162 max:188 shoes: VJ high 2018

EOC-5-days Carona. A long time I have not orienteered in Ticino. Very nice, but did not manage well.

bike (road) (Road) 1:30:13 intensity: (25:29 @1) + (42:19 @2) + (19:44 @3) + (2:41 @4) 32.17 km (21.4 kph) +615m
ahr:137 max:172 shoes: Cannondale

Carona - Morcote - Astano

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