Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Run5 5:08:02 33.12(9:18) 53.31(5:47) 1055115.5
  Orienteering1 1:40:52 11.23(8:59) 18.07(5:35) 7834.9
  Strength1 15:004.5
  Total7 7:03:54 44.35 71.38 1133154.9
  [1-5]7 7:02:00

«»
1:40
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 19 #

8 AM

Run 1:22:44 intensity: (10 @0) + (23 @1) + (4:38 @2) + (44:05 @3) + (32:06 @4) + (1:22 @5) 15.12 km (5:28 / km) +284m 5:00 / km
ahr:147 max:174 shoes: Nike Epic React 1

Got a bit lost trying to get to the forest above the Cathedral.

Saturday Jan 18 #

3 PM

Run 1:08:54 intensity: (20 @0) + (3:19 @1) + (12:42 @2) + (21:02 @3) + (30:54 @4) + (37 @5) 9.97 km (6:55 / km) +337m 5:55 / km
ahr:144 max:173 shoes: Asics Fuji Red

Lutry Vineyard Tour, by Aurore (Swiss Janneke). Simone (Italian Stijn) and Matteo were also there. Nice run!

Friday Jan 17 #

7 AM

Run 58:03 intensity: (33 @0) + (52 @1) + (14:35 @2) + (23:56 @3) + (17:51 @4) + (16 @5) 10.26 km (5:39 / km) +197m 5:10 / km
ahr:141 max:172 shoes: Nike Epic React 1

Dropped Leia off at the vet to make her tail shorter :(
I planned to run on after that. Got a call about 30 min later saying they couldn't sedate her, so I went back to help. When I left, she was fast asleep.

Thursday Jan 16 #

2 PM

Run 35:07 intensity: (25 @0) + (4:19 @1) + (24:26 @2) + (5:57 @3) 6.23 km (5:38 / km) +89m 5:16 / km
ahr:123 max:140 shoes: Nike Epic React 1

I managed to shut Leai's tail in the front door of our building. So this is 2 trips to the nearest vet and back. The vet wasn't in, so I had to return later...

Wednesday Jan 15 #

5 PM

Orienteering 1:40:52 intensity: (5 @0) + (22 @1) + (10:29 @2) + (1:10:52 @3) + (19:00 @4) + (4 @5) 18.07 km (5:35 / km) +78m 5:28 / km
ahr:143 max:170 shoes: Asics Fuji Red

Orienteering Training :)))
COJL put on a night training event at EPFL. The mapping of the multiple levels in different coloured outlines was terribly confusing. I did the short course first to figure it out. And then the long course when a bit better. Very hard to read. Anyway, good fun. About 8km of orienteering. The rest was the run there and back.
Used SI Air for the first time.
No one was hanging around too much in the cold, so I mostly spoke to the organiser.
Next training in Feb is the Lausanne town map. Currently living on it, so looking forward to that.

Tuesday Jan 14 #

7 AM

Run 1:03:14 intensity: (21 @0) + (1:15 @1) + (7:08 @2) + (33:28 @3) + (21:02 @4) 11.73 km (5:23 / km) +148m 5:04 / km
ahr:144 max:167

Ran the dogs up to the vet to get registered. Then down to the lake for 5 x 800m in about 3:00, with 3:00 slow running between. Got carried away and was late and unshowered for my French intro class.

Monday Jan 13 #

5 PM

Strength 15:00 [3]

4 x 5 reps of heavy single leg press - 100kg. Plus some bonus core.

« Earlier | Later »