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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending May 10, 2018:

activity # timemileskm+m
  bike (road)4 4:51:55 57.06(11.7/h) 91.83(18.9/h) 2060
  orienteering3 2:27:59 8.72(16:58) 14.03(10:33) 494
  running2 1:36:28 4.19(23:01) 6.74(14:18) 995
  Total6 8:56:22 69.97(7:40) 112.61(4:46) 3549

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FrSaSuMoTuWeTh

Thursday May 10, 2018 #

12 PM

orienteering 34:01 intensity: (8:05 @1) + (2:34 @2) + (18:00 @3) + (5:22 @4) 4.52 km (7:31 / km) +89m 6:51 / km
ahr:154 max:174 shoes: Salming trail

Sprint Champs Tesserete
Did first loop twice because a control was moved
Time is with warm up
C • Restart? 2

Wednesday May 9, 2018 #

2 PM

running warm up/down 17:57 intensity: (4:35 @1) + (12:18 @2) + (1:04 @3) 1.62 km (11:06 / km) +94m 8:36 / km
ahr:132 max:154 shoes: VJ high 2018

orienteering race 50:38 intensity: (3:05 @1) + (12:25 @2) + (25:15 @3) + (8:24 @4) + (1:29 @5) 4.25 km (11:54 / km) +137m 10:15 / km
ahr:152 max:184 shoes: VJ high 2018

EOC-5-days, Serpiano: Monte S. Giorgio
Very bad performance: no concept, no concentration, big mistakes

Tuesday May 8, 2018 #

11 AM

bike (road) 1:16:30 intensity: (32:40 @1) + (29:40 @2) + (14:10 @3) 23.26 km (18.2 kph) +507m
ahr:129 max:158 shoes: Cannondale

Astano - Lugano - Carona
2 PM

orienteering 1:03:20 intensity: (2:47 @2) + (26:14 @3) + (30:43 @4) + (3:36 @5) 5.25 km (12:03 / km) +268m 9:36 / km
ahr:162 max:188 shoes: VJ high 2018

EOC-5-days Carona. A long time I have not orienteered in Ticino. Very nice, but did not manage well.

bike (road) (Road) 1:30:13 intensity: (25:29 @1) + (42:19 @2) + (19:44 @3) + (2:41 @4) 32.17 km (21.4 kph) +615m
ahr:137 max:172 shoes: Cannondale

Carona - Morcote - Astano

Sunday May 6, 2018 #

9 AM

bike (road) (Road) 18:48 intensity: (4:00 @1) + (9:59 @2) + (4:49 @3) 5.85 km (18.7 kph) +119m
ahr:135 max:163 shoes: Cannondale

Astano - Migleglia

running 1:18:31 intensity: (54 @1) + (5:22 @2) + (1:04:34 @3) + (2:22 @4) + (5:19 @5) 5.13 km (15:19 / km) +901m 8:09 / km
ahr:155 max:187 shoes: Salming trail

Migleglia - Monte Lema

bike (road) (Road) 16:24 intensity: (2:33 @1) + (13:30 @2) + (21 @3) 6.26 km (22.9 kph) +69m
ahr:134 max:156 shoes: Cannondale

Migleglia - Astano

Saturday May 5, 2018 #

3 PM

bike (road) (Road) 1:30:00 [3] 24.3 km (16.2 kph) +750m
shoes: Cannondale

Lugano - Gravesona - Arosio (steep! Strength training) - Alto Malcantone - Astano

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