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Training Log Archive: Tschaekob

In the 7 days ending Feb 3, 2020:

activity # timemileskm+m
  Cycling7 3:34:46 55.15(15.4/h) 88.75(24.8/h) 901
  Running8 2:19:23 15.61(8:56) 25.11(5:33) 185
  Orienteering6 2:03:28 13.32(9:16) 21.44(5:46) 22861 /75c81%
  Workout4 51:08
  Total21 8:48:45 84.07 135.3 131361 /75c81%
  [1-5]21 8:41:40
averages - sleep:7.4 weight:74kg

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TuWeThFrSaSuMo

Monday Feb 3, 2020 #

7 PM

Workout 15:31 [3]
ahr:79 max:99 slept:8.5

Sunday Feb 2, 2020 #

Event: 1. RMRL Darmstadt
 
10 AM

Running warm up/down 8:00 intensity: (11 @1) + (21 @2) + (7:28 @3) 1.47 km (5:28 / km) +1m 5:26 / km
ahr:150 max:163 slept:7.75 shoes: NVii Forest 1

Orienteering race 45:29 intensity: (18 @1) + (1:54 @2) + (18:30 @3) + (24:47 @4) *** 8.2 km (5:33 / km) +63m 5:20 / km
ahr:163 max:181 spiked:18/25c shoes: NVii Forest 1

First race this year, had some troubles to get a good pace in the beginning, and also was a bit insecure on the way to the first and third control. Unfortunately there were also some smaller mistakes to 8th, 9th and 24th and bigger ones to 10th and 22nd control, lost about 3 to 4 minutes overall. I ended up in second place with 4 seconds behind Hendrik.

11 AM

Running warm up/down 3:18 intensity: (8 @1) + (15 @2) + (2:55 @3) 0.66 km (5:02 / km) +11m 4:39 / km
ahr:149 max:163 shoes: NVii Forest 1

Saturday Feb 1, 2020 #

10 AM

Running 11:59 intensity: (2 @1) + (3:20 @2) + (8:37 @3) 1.91 km (6:17 / km) +14m 6:04 / km
ahr:145 max:157 slept:7.75 shoes: BROOKS Glycerin 16

Running warm up/down 1:59 intensity: (11 @0) + (9 @1) + (1:27 @2) + (12 @3) 0.37 km (5:22 / km) +3m 5:11 / km
ahr:132 max:146 shoes: BROOKS Glycerin 16

Workout 5:49 [1]
ahr:87 max:126

Running warm up/down 3:56 intensity: (6 @0) + (39 @1) + (3:01 @2) + (10 @3) 0.81 km (4:51 / km)
ahr:128 max:143 shoes: BROOKS Glycerin 16

Running race (3000m test) 10:35 intensity: (1:42 @1) + (4:29 @2) + (4:24 @3) 3.0 km (3:32 / km) +1m 3:31 / km
ahr:135 max:153 shoes: BROOKS Glycerin 16

First 3000m for me since 2016 i think. The conditions were not that great as we had a very rainy day, I managed to get a good pace in the beginning but unfortunately I couldn't hold the pace until the end.
11 AM

Running warm up/down 2:23 intensity: (7 @2) + (2:16 @3) 0.43 km (5:35 / km)
ahr:151 max:159 shoes: BROOKS Glycerin 16

Running 10:29 intensity: (9 @1) + (4:47 @2) + (5:33 @3) 1.91 km (5:29 / km)
ahr:145 max:162 shoes: BROOKS Glycerin 16

2 PM

Orienteering 16:53 intensity: (5 @0) + (32 @1) + (8:58 @2) + (7:18 @3) ** 2.52 km (6:42 / km) +12m 6:32 / km
ahr:141 max:158 spiked:6/6c shoes: INOV-8 Trail Talon 250

Set controls for the second part of the relay starts.

3 PM

Orienteering 11:49 intensity: (11 @0) + (1:25 @1) + (8:19 @2) + (1:54 @3) ** 2.17 km (5:27 / km) +15m 5:16 / km
ahr:131 max:152 spiked:8/9c shoes: INOV-8 Trail Talon 250

running with the kids and taking some pictures whilst running.

4 PM

Orienteering 10:48 intensity: (18 @1) + (5:15 @2) + (5:15 @3) *** 2.22 km (4:52 / km) +10m 4:45 / km
ahr:139 max:156 spiked:9/11c shoes: INOV-8 Trail Talon 250

Third part of the relay-starts, again running with the kids, but a closed door on the best rout to the second control cost me about 1:30 min so I was far behind everybody and also was a bit frustrated.

Running warm up/down 5:40 intensity: (10 @1) + (2:04 @2) + (3:26 @3) 0.95 km (5:59 / km) +12m 5:37 / km
ahr:142 max:152 shoes: INOV-8 Trail Talon 250

Friday Jan 31, 2020 #

6 AM

Workout 13:11 [3]
ahr:99 max:131 slept:6.0 weight:73.4kg

7 PM

Running warm up/down 8:26 intensity: (18 @0) + (1:30 @1) + (2:50 @2) + (3:48 @3) 1.22 km (6:55 / km) +32m 6:07 / km
ahr:136 max:155 shoes: BROOKS Glycerin 16

Including some running exercises.

Orienteering (moving-relay) 27:01 intensity: (5 @0) + (46 @1) + (8:08 @2) + (17:44 @3) + (18 @4) *** 4.84 km (5:35 / km) +98m 5:04 / km
ahr:146 max:168 spiked:11/14c shoes: BROOKS Glycerin 16

A type of relay where one partner sets the control and the other partner picks it up to set the next one, some extra difficulty during night this time. Got some problems at first running to the wrong control.

8 PM

Orienteering (Photo-O) 11:28 intensity: (11 @0) + (5:01 @1) + (5:48 @2) + (28 @3) * 1.48 km (7:44 / km) +30m 7:01 / km
ahr:123 max:133 spiked:9/10c shoes: BROOKS Glycerin 16

More of a cooldown with a map.

9 PM

Running warm up/down 2:41 intensity: (8 @0) + (55 @1) + (1:31 @2) + (7 @3) 0.4 km (6:40 / km)
ahr:120 max:129 shoes: BROOKS Glycerin 16

Thursday Jan 30, 2020 #

8 AM

Cycling 31:10 intensity: (25 @0) + (9:54 @1) + (9:10 @2) + (10:45 @3) + (56 @4) 13.35 km (25.7 kph) +143m
ahr:132 max:169 slept:7.2 weight:73.8kg

6 PM

Cycling 35:18 intensity: (3:41 @0) + (16:40 @1) + (12:43 @2) + (2:14 @3) 15.26 km (25.9 kph) +148m
ahr:117 max:146

7 PM

Running 1:09:57 intensity: (10 @1) + (5:35 @2) + (57:20 @3) + (6:52 @4) 12.0 km (5:50 / km) +110m 5:34 / km
ahr:155 max:172 shoes: BROOKS Glycerin 16

Well, I was a bit late so the first 3 km were a bit faster to catch up with the group.
8 PM

Cycling 21:00 intensity: (2:22 @1) + (13:36 @2) + (5:02 @3) 7.45 km (21.3 kph) +115m
ahr:135 max:153

Wednesday Jan 29, 2020 #

7 AM

Workout 16:37 [3]
ahr:82 max:133 slept:7.5 weight:74.2kg

8 AM

Cycling 32:02 intensity: (26 @0) + (4:52 @1) + (22:59 @2) + (3:45 @3) 13.27 km (24.9 kph) +129m
ahr:128 max:151

6 PM

Cycling 33:52 intensity: (48 @0) + (9:17 @1) + (19:38 @2) + (4:09 @3) 13.02 km (23.1 kph) +118m
ahr:127 max:153

Tuesday Jan 28, 2020 #

8 AM

Cycling 30:00 intensity: (16 @0) + (56 @1) + (10:46 @2) + (15:34 @3) + (2:28 @4) 13.3 km (26.6 kph) +123m
ahr:143 max:175 slept:7.25 weight:74.6kg

8 PM

Cycling 31:24 intensity: (14 @0) + (9:08 @1) + (15:25 @2) + (6:37 @3) 13.1 km (25.0 kph) +125m
ahr:129 max:163

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