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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Apr 9, 2017:

activity # timemileskm+m
  orienteering3 2:49:29 8.05 12.95 351
  riding2 1:38:00 17.21 27.7
  Running2 39:02 1.54(25:18) 2.48(15:43) 16
  stretch/yoga1 20:00
  Total6 5:26:31 26.8 43.14 367
  [1-5]5 5:06:30
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

11 AM

Running 24:35 intensity: (15:00 @2) + (8:00 @3) + (1:35 @4) 0.12 km (3:30:07 / km) +13m 2:15:04 / km
ahr:146 max:163

very steep way to the start, took longer than expected. missed my start but got an empty slot, rather stuffed before starting!

orienteering 1:30:20 intensity: (3:50 @1) + (21:29 @2) + (40:50 @3) + (24:11 @4) 9.51 km (9:30 / km) +304m 8:11 / km
ahr:145 max:167 (sick)

Italy long, running just a mod pace because I didn't feel good. Set the goal of really enjoying it, which I did :) Beautiful place up above lake Como!

Saturday Apr 8, 2017 #

stretch/yoga 20:00 [0]

Bit of a stretch/yoga on a sunny hillside in the Alps with Tobias and Jas on our way over to Italy!
4 PM

Running 14:27 intensity: (1 @0) + (8:31 @1) + (2:18 @2) + (2:39 @3) + (58 @4) 2.37 km (6:06 / km) +3m 6:04 / km
ahr:131 max:161

orienteering 19:09 intensity: (25 @1) + (5 @2) + (17 @3) + (13:41 @4) + (4:41 @5) 3.44 km (5:34 / km) +47m 5:12 / km
ahr:166 max:172

Italy sprint race

Friday Apr 7, 2017 #

Note
(rest day)

another rest day to try be better for the weekend. not feeling too bad, just gross blocked sinuses..

Thursday Apr 6, 2017 #

orienteering 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3)

checking control sites from Bieberbrugg, v. steep map but forest was beautiful in parts. pyhsically I didn't feel good. head a bit stuffy but mainly just tired and weak feeling so I didn't push.

Wednesday Apr 5, 2017 #

Note
(rest day)

rest to try let the cold get better

Tuesday Apr 4, 2017 #

Note
slept:7.5 (sick)

Fark, seriously, another cold? or the same one which has lingered since feb coming back..? Sore throat and sinuses.
Also in the arvo felt super weak and tired and kinda dizzy, but maybe it was the coffee after lunch.
Training feels like a losing battle at the moment.

Monday Apr 3, 2017 #

7 AM

riding 15:00 [1]

7 PM

riding 1:23:00 [1] 27.7 km (3:00 / km)
ahr:105 max:140 slept:8.0

Ride from work to Wädenswil, where I got on the train for the last 11km home cos I was tired and late.
I so miss having a bike commute, wish I lived in Zurich. Riding a bike is such a great feeling! Will ride home at least once a week :)

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