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Training Log Archive: apope

In the 7 days ending Nov 7:

activity # timemileskm+mload
  Hiking1 5:26:35 8.27(39:29) 13.31(24:32) 118636.2
  Run3 2:47:33 19.03(8:48) 30.62(5:28) 16386.6
  Orienteering1 1:15:40 5.16(14:40) 8.3(9:07) 28710.9
  Swim1 4:27 0.17(26:20) 0.27(16:22) 80.4
  Total6 9:34:15 32.62(17:36) 52.5(10:56) 1645134.1
  [1-5]6 7:37:37

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MoTuWeThFrSaSu

Sunday Nov 7 #

11 AM

Orienteering 1:15:40 intensity: (17:47 @0) + (15:16 @1) + (34:32 @2) + (8:05 @3) 8.3 km (9:07 / km) +287m 7:46 / km
ahr:111 max:149 shoes: Inov8 Arctic Talon

Swiss Team O Champs, with Sandrine (50) and Quentin (16) and HAK (mens B). We were pretty mixed in speed, but it was still really fun. Basically as a team of 3 the SI needs to visit all the controls. At #5 and #16 (last) we all had to be there, and the rest was up to us. Quentin ran 1 & 2 and Sandrine and I met him on the way to 3. We used the time to plan. I ran 3, 4, 5, then 9, 10, then 14, 15, 16. Sandrine planned it and took the shortest route between hand overs. It was nice to run really hard over a few controls.

Saturday Nov 6 #

8 AM

Hiking 5:26:35 intensity: (1:38:44 @0) + (2:15:16 @1) + (52:06 @2) + (40:05 @3) + (24 @4) 13.31 km (24:32 / km) +1186m 16:58 / km
ahr:104 max:153 shoes: Nike Terra Kiger 7

Le Grammont hike in early season snow. Some of the best views yet from the top. Eiger, Matterhorn and Mont-Blanc, and Lausanne all visible from the top.

Thursday Nov 4 #

7 PM

Run 1:00:50 intensity: (1:10 @1) + (6:47 @2) + (19:03 @3) + (33:23 @4) + (27 @5) 9.23 km (6:35 / km) +13m 6:33 / km
ahr:148 max:169 shoes: Nike Pegasus 37

DNH Track: 2 pyramids 100;200;300;400;300;200;100, with 40s recovery and 3 min between sets.
3 harder runs in a row. Time for a rest.

Wednesday Nov 3 #

11 AM

Run 46:58 intensity: (17 @1) + (1:00 @2) + (13:58 @3) + (29:00 @4) + (2:43 @5) 9.19 km (5:06 / km) +25m 5:02 / km
ahr:154 max:183 shoes: Nike Pegasus 37

Run with David at lunch. 3 x 30s fast / 120s recovery; 4 x 4 min / 60s recovery
7 PM

Swim 4:27 [1] 0.27 km (16:22 / km) +8m 14:12 / km
ahr:102 max:112

A winter swim in Geneva. Fondue afterwards helped.

Tuesday Nov 2 #

7 PM

Run 59:45 intensity: (7 @0) + (9 @1) + (31 @2) + (6:57 @3) + (48:44 @4) + (3:17 @5) 12.19 km (4:54 / km) +126m 4:40 / km
ahr:157 max:180 shoes: Adidas Adios 5

DNH So'fast with some irresponsible kays down at the lake.

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