Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lost jokes

In the 31 days ending Jan 31, 2020:

activity	#	time	miles		km		+m
Cycling	15	23:10:00	316.71	(13.7/h)	509.7	(22.0/h)	2910
Hiking	14	21:05:00	52.32	(24:11)	84.2	(15:01)	2700
Trail running	6	4:09:00	26.04	(9:34)	41.9	(5:57)	930
Strength	21	1:00:00
Running	1	8:00	0.93	(8:35)	1.5	(5:20)
Total	28	49:32:00	396.0		637.3		6540

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Friday Jan 31, 2020 #

Cycling 25:00 [3] 11.7 km (28.1 kph) +130m

To Schliern and back.

Hiking 45:00 [3] 4.2 km (10:43 / km) +290m 7:58 / km
shoes: Altra Timp

Ulmizberg.

Beautiful sunny spring-like day, 12C. Achilles felt good so had to stop myself from making this a run. Still ran some of the downhill. Break at the summit to enjoy the wonderful views towards the Alps.

Route

Cycling 2:00:00 [3] 46.0 km (23.0 kph) +250m

work.

Strength 2:00 [3]

2x8.

Thursday Jan 30, 2020 #

Strength (ee) 2:00 [3]

2x8.

Cycling 1:00:00 [3] 22.0 km (22.0 kph) +100m

work. sunny and warm.

Trail running 30:00 [3] ** 6.3 km (4:46 / km) +170m 4:12 / km
shoes: Altra Timp

Könizbergwald. My 'standard' loop on the singletracks. Enjoying this place more and more. Faster pace today but felt good, pushed the climb and cruised the downhill.

Bit of rain but quite warm, ran in shorts. Crazy really, at the end of January...

Route

Strength (ee) 3:00 [3]

3x10.

Wednesday Jan 29, 2020 #

Note
(rest day)

Had planned to go to the mountains overnight but the rain kept me inside yesterday, so today a rest day.

Tuesday Jan 28, 2020 #

Hiking 1:30:00 [3] 8.2 km (10:59 / km) +150m 10:03 / km
shoes: Altra Timp

Bremgartenwald. With headlamp and map. Quite a bit off-trail.

Route

Strength (ee) 3:00 [3]

3x10. After the hike.

Monday Jan 27, 2020 #

Cycling 45:00 [3] 18.0 km (24.0 kph) +80m

work.

Trail running 40:00 [3] 7.0 km (5:43 / km) +80m 5:24 / km
shoes: Altra Timp

Bremgartenwald. Muddy. Pretty much the same loop as last time. Body tired but achilles feeling good, happy about that.

Route

Strength (ee) 3:00 [3]

3x10. After the run.

Sunday Jan 26, 2020 #

Strength (ee) 3:00 [3]

3x10.

Cycling 2:45:00 [3] 59.0 km (21.5 kph) +300m

work. long shift with rain at the end...

Saturday Jan 25, 2020 #

Strength (ee) 3:00 [3]

3x8. with weight.

Trail running 45:00 [3] 6.0 km (7:30 / km) +160m 6:37 / km
shoes: Altra Timp

Könizbergwald. With Selina. Very easy lunch run, sunny and warm so ran in shorts. Trying to run more regularly and frequently but shorter to see if it improves the achilles. Goal is every other day 4-6k.

Route

Cycling 2:00:00 [3] 44.0 km (22.0 kph) +250m

work.

Friday Jan 24, 2020 #

Cycling 1:15:00 [3] 29.5 km (23.6 kph) +100m

work.

Hiking 1:10:00 [3] 5.1 km (13:44 / km) +120m 12:17 / km
shoes: Altra Timp

Gäbelbach & Riederewald.

Together with J. Playing in caves, climbing fences and roaming the hillsides.

Running 8:00 [3] 1.5 km (5:20 / km)
shoes: Altra Timp

Back home with backpack after the hike.

Strength (ee) 3:00 [3]

3x10.

Thursday Jan 23, 2020 #

Strength (ee) 3:00 [3]

3x8.

Trail running 42:00 [3] 7.2 km (5:50 / km) +80m 5:32 / km
shoes: Altra Timp

Bremgartenwald. Headlamp run on small trails with printed orienteering map. Enjoyable. Achilles ok.

Route

Tuesday Jan 21, 2020 #

Hiking 3:00:00 [3] 13.4 km (13:26 / km) +400m 11:41 / km
shoes: Altra Timp

Day 3.

Link

Monday Jan 20, 2020 #

Hiking 3:00:00 [3] 12.6 km (14:17 / km) +400m 12:20 / km
shoes: Altra Timp

Day 2.

Sunday Jan 19, 2020 #

Hiking 2:00:00 [3] 8.1 km (14:49 / km) +140m 13:38 / km
shoes: Altra Timp

Day 1.

Friday Jan 17, 2020 #

Strength 3:00 [3]

3x8.

Cycling 1:30:00 [3] 33.0 km (22.0 kph) +150m

work. rainy but not cold.

Thursday Jan 16, 2020 #

Strength (ee) 3:00 [3]

3x10.

Hiking 30:00 [3] 2.0 km (15:00 / km)
shoes: Altra Timp

Riederenwald. Small walk with Selina. Nice crisp evening!

Wednesday Jan 15, 2020 #

Cycling 1:00:00 [3] 22.0 km (22.0 kph) +100m

work.

Hiking 1:00:00 [3] 2.6 km (23:05 / km) +130m 18:28 / km
shoes: Altra Timp

Flüewald.

Not really a hike, more playing in the terrain. Followed the steep river bank looking for a cabin/hut I'd seen on the map. Rough and slippery going. When it got too dark I decided to go straight up back to the trail, scrambling and holding on to tree roots. Fun.

Route

Strength (ee) 3:00 [3]

3x9. More sensitivity again last few days.

Tuesday Jan 14, 2020 #

Strength (ee) 3:00 [3]

3x7.

Hiking 35:00 [3] 2.4 km (14:35 / km) +100m 12:04 / km
shoes: Altra Timp

Köniztal. Small afternoon hike with Selina and Manu. Sunny!

Route

Cycling 1:30:00 [3] 32.0 km (21.3 kph) +150m

work.

Monday Jan 13, 2020 #

Cycling 45:00 [3] 19.0 km (25.3 kph) +100m

work.

Strength (ee) 3:00 [3]

3x7.

Sunday Jan 12, 2020 #

Strength (ee) 3:00 [3]

3x7.

Cycling 1:45:00 [3] 36.0 km (20.6 kph) +200m

work.

Not very fit last few days after coming back from the hut, but not progressing in a cold or flu so far, so hope I can keep it at bay.

Saturday Jan 11, 2020 #

Strength (ee) 3:00 [3]

2x7.

Cycling 1:30:00 [3] 34.0 km (22.7 kph) +150m

work.

Friday Jan 10, 2020 #

Strength (ee) 2:00 [3]

2x7.

Trail running 42:00 [3] 7.2 km (5:50 / km) +220m 5:04 / km
shoes: Inov-8 Roclite 315 #3

Gäbelbach.

Late afternoon. Biked out to the forest because I didn't want to run 4k on the asphalt. Nice trails, steep climbs. Achilles improving.

Route

Thursday Jan 9, 2020 #

Hiking 3:00:00 [3] ** 9.1 km (19:47 / km) +400m 16:13 / km
shoes: Altra Timp

Grand Cunay.

Lovely sunny day. Great views to Mont Blanc. Snow was a bit soft and annoying in some places but mostly very walkable.

Route

Wednesday Jan 8, 2020 #

Hiking 20:00 [3] 1.0 km (20:00 / km) +20m 18:11 / km
shoes: Altra Timp

Col de Marchairuz. Evening walk to the hut from the road. With T.

Tuesday Jan 7, 2020 #

Strength (ee) 2:00 [3]

2x7.

Cycling 1:30:00 [3] 23.5 km (15.7 kph) +250m

Bümpliz - Bantigen and back.

Hiking 1:00:00 [3] 3.2 km (18:45 / km) +250m 13:29 / km
shoes: Altra Timp

Bantiger. Sunset hike with T.

Route

Monday Jan 6, 2020 #

Strength 3:00 [3]

3x6.

Sunday Jan 5, 2020 #

Strength (ee) 3:00 [3]

3x6.

Cycling 2:00:00 [3] 45.0 km (22.5 kph) +350m

work.

Saturday Jan 4, 2020 #

Strength (ee) 2:00 [3]

2x6.

Cycling 1:30:00 [3] 35.0 km (23.3 kph) +250m

work.

Friday Jan 3, 2020 #

Strength (eccentric exercises) 2:00 [3]

2x6.

Trail running 50:00 [3] *** 8.2 km (6:06 / km) +220m 5:23 / km
shoes: Altra Timp

Könizbergwald.

Headlamp run in the fog with an old orienteering map. Found some fun small trails. Achilles still not pain free.

Highway noise was hearable throughout the whole forest, but still it's nice to have some nature very close by :)

Route

Thursday Jan 2, 2020 #

Hiking 1:45:00 [3] 7.3 km (14:23 / km) +150m 13:03 / km
shoes: Altra Timp

Back down from the hut with a detour to Chalet Gaillard. Warm and sunny.

Hitching back, after Vallorbe we ended up below the clouds and in the depressing fog again...

Great few days!

Route

Wednesday Jan 1, 2020 #

Hiking 1:30:00 [3] 5.0 km (18:00 / km) +150m 15:39 / km
shoes: Altra Timp

Roche Champion.

Back to the viewpoint once more!

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