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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending Apr 29:

activity # timemileskm+m
  running5 3:31:47 17.66(12:00) 28.42(7:27) 947
  Orienteering3 3:18:59 10.44(19:03) 16.8(11:51) 801
  Total7 6:50:46 28.1(14:37) 45.22(9:05) 1748
  [1-5]7 6:42:20

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Sunday Apr 29 #

10 AM

Orienteering (Setting controls) 1:20:38 intensity: (27:42 @1) + (27:06 @2) + (15:52 @3) + (9:58 @4) 6.46 km (12:29 / km) +379m 9:39 / km
ahr:140 max:198

Setting controls and then running some of the course.
3 PM

running warm up/down 23:38 intensity: (16:00 @1) + (1:29 @2) + (4:00 @3) + (2:09 @4) 1.92 km (12:19 / km) +64m 10:33 / km
ahr:136 max:184

Warm-up 3min (not on gps), cool down was picking up controls.

Orienteering race (Sprint) 23:41 intensity: (2:33 @1) + (3:10 @2) + (3:14 @3) + (14:44 @4) 4.57 km (5:11 / km) +141m 4:29 / km
ahr:169 max:190

Longish-Sprint race. Felt surprisingly good albight eating two sandwichs 20 minute before running. We were in the forest a long time this morning setting and picking controls up, so our lunch break was short.
I was able to run about the same time as most of the girls in the cadre romand, except Ines and Alina that were faster. Those two D16 ladies are impressive!

Saturday Apr 28 #

11 AM

Orienteering (Picking up controls) 1:34:40 intensity: (59:47 @1) + (23:35 @2) + (6:06 @3) + (5:12 @4) 5.77 km (16:25 / km) +281m 13:12 / km
ahr:114 max:186

Picking up controls and moving them to different spots for the afternoon training. This involved me going to a control in the middle of the course and waiting for everyone to pass by. Unfortunately, one kid never passed by and I didn't know if I should wait any longer to pick up the controls or if he had given up. Probably should have taken my phone with me.

Thursday Apr 26 #

5 PM

running 27:15 intensity: (3:50 @1) + (13:22 @2) + (7:40 @3) + (2:23 @4) 3.62 km (7:32 / km) +178m 6:03 / km
ahr:153 max:180

Stretching the legs after running the TdC yesterday. Ran to Lena's daycare and took the bus back with her.

Wednesday Apr 25 #

6 PM

running warm up/down 19:11 intensity: (10:45 @1) + (3:52 @2) + (3:33 @3) + (1:01 @4) 2.49 km (7:42 / km) +44m 7:05 / km
ahr:138 max:188

running race 48:50 intensity: (7:11 @0) + (6:10 @1) + (2:10 @2) + (8:46 @3) + (24:33 @4) 10.03 km (4:52 / km) +198m 4:26 / km
ahr:162 max:196

Tour de Canton in Colombier. Pretty good race but didn't enjoy all the people. This Tour de canton is just not for me.

running warm up/down 13:09 intensity: (7:48 @1) + (2:54 @2) + (2:14 @3) + (13 @4) 1.43 km (9:12 / km) +14m 8:46 / km
ahr:126 max:177

Tuesday Apr 24 #

7 PM

running 14:07 intensity: (1:15 @0) + (12:52 @1) 2.34 km (6:02 / km)
ahr:109 max:132

running 2:31 [1] 0.35 km (7:07 / km)
ahr:109 max:132

Monday Apr 23 #

1 PM

running 1:03:06 intensity: (36:10 @1) + (12:00 @2) + (8:47 @3) + (6:09 @4) 6.24 km (10:07 / km) +449m 7:26 / km
ahr:137 max:201

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