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Training Log Archive: Tschaekob

In the 7 days ending Nov 11, 2019:

activity # timemileskm+m
  Cycling8 4:15:24 60.37(14.2/h) 97.16(22.8/h) 938
  Orienteering3 1:22:43 7.9(10:28) 12.72(6:30) 45443c
  Running2 11:24 1.14(10:02) 1.83(6:14) 49
  Workout1 7:56
  Total11 5:57:27 69.41 111.71 144143c
  [1-5]11 5:46:25

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Monday Nov 11, 2019 #

Note
(rest day)

Sunday Nov 10, 2019 #

Event: BWM Staffel
 
11 AM

Running warm up/down 5:42 intensity: (6 @0) + (10 @1) + (4:52 @2) + (34 @3) 0.92 km (6:10 / km) +11m 5:50 / km
ahr:137 max:146 shoes: NVii Forest 1

Orienteering race (Leg 2) 23:30 intensity: (17 @1) + (1:47 @2) + (9:16 @3) + (10:57 @4) + (1:13 @5) *** 3.91 km (6:01 / km) +138m 5:06 / km
ahr:164 max:197 11c shoes: NVii Forest 1

Did the relay with Sascha again and he gave me a head start of more than a minute. My race wasn't that good, even i had the fastest time,m but still had some insecure moments and a bigger mistake to control 4. After my first leg we had a gap of more than 10 minutes to the teams behind us.

12 PM

Orienteering race (Leg 4) 27:23 intensity: (16 @1) + (4:20 @2) + (10:43 @3) + (11:50 @4) + (14 @5) *** 4.02 km (6:49 / km) +157m 5:42 / km
ahr:159 max:188 13c shoes: NVii Forest 1

My second leg was much slower and I think there was more climbing. To the first control I should have gone through the village as I hit that control om my first leg, with my route choice I was a little bit insecure, but I with the lead we had no problem at all. in the end the gap was 23 minutes. I hope next year we have a more competitive starting field.

Saturday Nov 9, 2019 #

12 PM

Running warm up/down 5:42 intensity: (4 @1) + (28 @2) + (5:10 @3) 0.91 km (6:17 / km) +39m 5:11 / km
ahr:150 max:159 shoes: NVii Forest 1

Orienteering race 31:50 intensity: (1:21 @2) + (5:48 @3) + (22:17 @4) + (2:24 @5) *** 4.79 km (6:39 / km) +159m 5:42 / km
ahr:171 max:191 19c shoes: NVii Forest 1

Needed some time to get into the race, maybe because i was late for my start. Also it was more like a faster training as i knew there were no real competition with the other starters.

Friday Nov 8, 2019 #

9 AM

Cycling 35:35 intensity: (8 @0) + (4:39 @1) + (23:11 @2) + (7:37 @3) 13.19 km (22.2 kph) +133m
ahr:132 max:153

7 PM

Cycling 38:28 intensity: (35 @0) + (15:50 @1) + (14:50 @2) + (7:13 @3) 14.1 km (22.0 kph) +138m
ahr:126 max:155

Thursday Nov 7, 2019 #

9 AM

Cycling 34:12 intensity: (20 @0) + (9:21 @1) + (18:45 @2) + (5:46 @3) 13.21 km (23.2 kph) +138m
ahr:130 max:153

6 PM

Cycling 10:02 intensity: (5:30 @0) + (3:42 @1) + (31 @2) + (19 @3) 3.98 km (23.8 kph) +33m
ahr:101 max:134

Way too early stop on the way to the training as I got stopped by a car. But all good nothing bad happened just a few minor scratches.

Wednesday Nov 6, 2019 #

8 AM

Workout 7:56 [1]
ahr:72 max:87

Cycling 33:28 intensity: (1 @0) + (8:02 @1) + (19:03 @2) + (6:20 @3) + (2 @4) 13.19 km (23.6 kph) +128m
ahr:129 max:165

6 PM

Cycling 34:14 intensity: (38 @0) + (14:48 @1) + (15:02 @2) + (3:46 @3) 13.11 km (23.0 kph) +122m
ahr:124 max:155

Tuesday Nov 5, 2019 #

9 AM

Cycling 34:24 intensity: (24 @0) + (6:59 @1) + (17:41 @2) + (9:02 @3) + (18 @4) 13.26 km (23.1 kph) +131m
ahr:132 max:173

7 PM

Cycling 35:01 intensity: (3:20 @0) + (14:24 @1) + (12:51 @2) + (4:26 @3) 13.13 km (22.5 kph) +114m
ahr:120 max:154

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