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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Giac

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Easy Run18 16:37:42 126.62(7:53) 203.78(4:54) 3029
  Warmup10 3:11:02 21.86(8:44) 35.18(5:26) 426
  Orienteering2 3:04:39 13.83(13:21) 22.26(8:18) 1148
  Long Run1 1:32:19 8.97(10:18) 14.44(6:24) 688
  Cool down10 1:26:56 9.07(9:35) 14.6(5:57) 95
  Trail repeats4 1:00:35 10.97(5:31) 17.65(3:26) 120
  Tempo Run2 52:20 8.72(6:00) 14.03(3:44) 76
  Track Intervals4 31:50 7.23(4:24) 11.63(2:44) 252
  rest1 3:28 0.11(30:49) 0.18(19:09) 2
  Total32 28:20:51 207.38(8:12) 333.75(5:06) 5836
  [1-5]3 2:46:17

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Saturday Aug 31, 2013 #

7 PM

Easy Run 1:00:01 [0] 12.54 km (4:47 / km) +208m 4:25 / km

Friday Aug 30, 2013 #

6 PM

Warmup 21:07 [0] 4.36 km (4:50 / km) +103m 4:20 / km

Workout:

400 at race speed. Result: 53:33, not so bad.

10x200 @29. Result: struggled a lot after the 400, most were ~30 and finished the last few walking the rest instead of jogging.
7 PM

Track Intervals 29 [0] 0.14 km (3:23 / km) +15m 2:13 / km

Track Intervals 27 [0] 0.19 km (2:22 / km) +34m 1:15 / km

Track Intervals 28 [0] 0.15 km (3:02 / km) +18m 1:55 / km

Track Intervals 28 [0] 0.19 km (2:31 / km) +64m 55 / km

Track Intervals 28 [0] 0.17 km (2:50 / km) +38m 1:19 / km

Track Intervals 28 [0] 0.18 km (2:38 / km) +23m 1:36 / km

Track Intervals 29 [0] 0.19 km (2:29 / km) +9m 2:01 / km

Track Intervals 10 [0] 0.02 km (7:56 / km)

Track Intervals 26 [0] 0.18 km (2:23 / km) +21m 1:31 / km

Cool down 10:18 [0] 1.53 km (6:43 / km) +21m 6:17 / km

Thursday Aug 29, 2013 #

7 PM

Easy Run 50:03 [0] 10.56 km (4:44 / km) +75m 4:35 / km

Wednesday Aug 28, 2013 #

2 PM

Easy Run 48:19 [0] 10.0 km (4:50 / km) +208m 4:23 / km

Tuesday Aug 27, 2013 #

8 PM

Warmup 17:09 [0] 2.57 km (6:41 / km) +4m 6:38 / km

Workout:
4x1000m

Trail repeats 3:29 [0] 1.02 km (3:25 / km)

Trail repeats 3:34 [0] 1.01 km (3:32 / km) +2m 3:30 / km

Trail repeats 3:19 [0] 1.01 km (3:17 / km) +2m 3:15 / km

Trail repeats 3:21 [0] 1.0 km (3:21 / km) +1m 3:20 / km

Cool down 10:36 [0] 1.73 km (6:08 / km) +5m 6:03 / km

Monday Aug 26, 2013 #

1 AM

Easy Run 41:59 [0] 10.65 km (3:57 / km) +101m 3:46 / km

Sunday Aug 25, 2013 #

8 PM

Easy Run 45:00 [0] 9.0 km (5:00 / km) +2m 5:00 / km

Saturday Aug 24, 2013 #

7 PM

Easy Run 1:04:15 [0] 10.55 km (6:05 / km) +553m 4:50 / km

Friday Aug 23, 2013 #

7 PM

Warmup 12:51 [0] 2.47 km (5:12 / km) +43m 4:47 / km

Warmup 4:06 [0] 0.53 km (7:47 / km)

Workout:
8km Tempo on road @ 3:45min/km

Tempo Run 29:32 [0] 8.02 km (3:41 / km) +43m 3:35 / km

Cool down 12:07 [0] 2.18 km (5:34 / km) +18m 5:21 / km

Thursday Aug 22, 2013 #

8 PM

Easy Run 50:40 [0] 10.54 km (4:48 / km) +131m 4:31 / km

Wednesday Aug 21, 2013 #

7 PM

Warmup 19:55 [0] 3.23 km (6:10 / km) +20m 5:59 / km

Track Intervals 46 [0] 0.29 km (2:38 / km)

Track Intervals 48 [0] 0.27 km (2:58 / km)

Track Intervals 46 [0] 0.29 km (2:38 / km)

Track Intervals 47 [0] 0.3 km (2:37 / km)

Track Intervals 45 [0] 0.25 km (2:59 / km)

Track Intervals 47 [0] 0.29 km (2:42 / km)

Track Intervals 47 [0] 0.28 km (2:50 / km)

Track Intervals 47 [0] 0.26 km (3:00 / km)

Track Intervals 46 [0] 0.29 km (2:39 / km)

Track Intervals 48 [0] 0.26 km (3:03 / km)

Track Intervals 46 [0] 0.26 km (2:56 / km)

Track Intervals 47 [0] 0.3 km (2:37 / km)

Track Intervals 46 [0] 0.29 km (2:36 / km)

Track Intervals 45 [0] 0.27 km (2:48 / km)

Track Intervals 41 [0] 0.29 km (2:20 / km)

Cool down 9:16 [0] 1.46 km (6:22 / km) +5m 6:15 / km

Tuesday Aug 20, 2013 #

8 PM

Easy Run 1:04:13 [0] 13.22 km (4:52 / km) +63m 4:45 / km
ahr:154 max:194

Monday Aug 19, 2013 #

8 PM

Warmup 15:54 [0] 2.96 km (5:23 / km) +58m 4:54 / km
ahr:147 max:171

Trail repeats 6:54 [0] 2.01 km (3:26 / km) +17m 3:18 / km
ahr:170 max:182

Trail repeats 3:20 [0] 1.01 km (3:18 / km) +8m 3:11 / km
ahr:173 max:183

Trail repeats 7:31 [0] 2.0 km (3:45 / km) +17m 3:36 / km
ahr:178 max:185

Cool down 6:10 [0] 1.13 km (5:28 / km)
ahr:150 max:156

Sunday Aug 18, 2013 #

6 PM

Easy Run 17:16 [0] 3.17 km (5:27 / km) +37m 5:09 / km
ahr:141 max:162

Easy Run 51:43 [2] 9.97 km (5:11 / km) +83m 4:59 / km
ahr:158 max:176

Saturday Aug 17, 2013 #

7 PM

Easy Run 1:07:15 [0] 12.87 km (5:14 / km) +385m 4:33 / km
ahr:157 max:182

Friday Aug 16, 2013 #

8 PM

Warmup 17:22 [0] 3.26 km (5:20 / km) +40m 5:01 / km
ahr:136 max:154

Workout:
6km tempo on road!

Tempo Run 22:48 [0] 6.01 km (3:48 / km) +33m 3:42 / km
ahr:177 max:185

Cool down 3:38 [0] 0.65 km (5:34 / km)
ahr:149 max:154

Thursday Aug 15, 2013 #

8 PM

Easy Run 59:17 [0] 12.93 km (4:35 / km) +78m 4:27 / km
ahr:153 max:170

Wednesday Aug 14, 2013 #

8 PM

Warmup 18:54 [0] 3.41 km (5:33 / km) +28m 5:20 / km
ahr:145 max:167

Workout:
15x200, with 1min jogging back

Track Intervals 29 [0] 0.17 km (2:56 / km)
ahr:146 max:165

Track Intervals 30 [0] 0.19 km (2:41 / km)
ahr:168 max:172

Track Intervals 28 [0] 0.15 km (3:04 / km) +1m 2:58 / km
ahr:173 max:177

Track Intervals 29 [0] 0.19 km (2:30 / km)
ahr:177 max:180

Track Intervals 30 [0] 0.2 km (2:30 / km) +3m 2:20 / km
ahr:179 max:182

Track Intervals 30 [0] 0.19 km (2:36 / km)
ahr:182 max:184

Track Intervals 30 [0] 0.16 km (3:10 / km) +1m 3:04 / km
ahr:183 max:185

Track Intervals 30 [0] 0.19 km (2:40 / km) +2m 2:32 / km
ahr:183 max:187

Track Intervals 30 [0] 0.17 km (3:00 / km)
ahr:183 max:186

Track Intervals 30 [0] 0.19 km (2:41 / km)
ahr:184 max:186

Track Intervals 28 [0] 0.2 km (2:23 / km) +3m 2:13 / km
ahr:185 max:188

Track Intervals 28 [0] 0.17 km (2:46 / km)
ahr:182 max:187

Track Intervals 27 [0] 0.19 km (2:26 / km) +3m 2:15 / km
ahr:185 max:189

Track Intervals 26 [0] 0.19 km (2:20 / km)
ahr:189 max:192

Track Intervals 25 [0] 0.15 km (2:49 / km)
ahr:193 max:194

Cool down 7:50 [0] 1.32 km (5:56 / km) +1m 5:54 / km
ahr:154 max:159

Tuesday Aug 13, 2013 #

8 PM

Easy Run 56:14 [0] 12.38 km (4:33 / km) +76m 4:24 / km
ahr:158 max:211

Monday Aug 12, 2013 #

8 PM

Warmup 19:07 [1] 3.84 km (4:59 / km) +42m 4:43 / km
ahr:150 max:208

Warmup 4:47 [1] 1.0 km (4:46 / km) +11m 4:31 / km
ahr:139 max:152

Trail Workout:
1000
2000
1000
+1000 faster

Trail repeats 3:14 [4] 1.0 km (3:13 / km) +5m 3:09 / km
ahr:168 max:180

Trail repeats 6:50 [4] 2.0 km (3:25 / km) +15m 3:17 / km
ahr:179 max:187

Trail repeats 3:12 [4] 0.99 km (3:14 / km) +5m 3:10 / km
ahr:182 max:189

Cool down 7:44 [1] 1.52 km (5:04 / km) +17m 4:48 / km
ahr:158 max:166

Trail repeats 3:08 [4] 1.02 km (3:05 / km) +2m 3:03 / km
ahr:180 max:189

Cool down 4:36 [1] 0.72 km (6:24 / km) +18m 5:41 / km
ahr:150 max:155

Sunday Aug 11, 2013 #

8 PM

Easy Run 1:01:56 [3] 12.39 km (5:00 / km) +90m 4:49 / km
ahr:140 max:150

Saturday Aug 10, 2013 #

2 PM

Orienteering 1:38:26 [0] 11.18 km (8:48 / km) +593m 6:57 / km
ahr:158 max:171

Another session on the same map after the WMOC race ended. Going up with the ski-lifts was good fun! The session ended with a nice swim in the nearby cold stream.
C • WMOC 2

Friday Aug 9, 2013 #

5 PM

Orienteering 1:26:13 [0] 11.08 km (7:47 / km) +555m 6:13 / km
ahr:158 max:175

Made it to WMOC, set some controls, then went for a loop on the Long Final map at "Prati della Luna".

Thursday Aug 8, 2013 #

9 PM

Easy Run 41:22 [0] 8.68 km (4:46 / km) +168m 4:21 / km
ahr:162 max:190

Wednesday Aug 7, 2013 #

4 PM

Easy Run 50:25 [0] 10.2 km (4:57 / km) +68m 4:47 / km
ahr:145 max:158

Tuesday Aug 6, 2013 #

8 PM

Warmup 3:21 [0] 0.53 km (6:21 / km) +18m 5:26 / km
ahr:126 max:133

Warmup 10:29 [0] 2.01 km (5:13 / km) +22m 4:56 / km
ahr:138 max:148

Warmup 4:53 [0] 1.01 km (4:51 / km) +9m 4:38 / km
ahr:144 max:154

Workout on trail:
1000 (3' rest)
2000 (3:30' rest)
1000

Trail repeats 3:17 [0] 1.0 km (3:18 / km) +21m 2:59 / km
ahr:166 max:177

rest 2:25 [0] 0.11 km (21:46 / km)
ahr:131 max:168

Trail repeats 5:57 [0] 1.59 km (3:45 / km) +19m 3:32 / km
ahr:179 max:183

rest 1:03 [0] 0.07 km (15:00 / km) +2m 13:07 / km
ahr:143 max:158

Trail repeats 3:29 [0] 1.0 km (3:29 / km) +6m 3:23 / km
ahr:177 max:185

Cool down 5:58 [0] 0.98 km (6:07 / km) +6m 5:56 / km
ahr:147 max:155

Terrible session, worse than an amateur. Suggestion: sleep more than 6 a night

Monday Aug 5, 2013 #

9 PM

Easy Run 52:21 [0] 11.02 km (4:45 / km) +69m 4:36 / km

In Geneva in the dark: good thing nobody saw us run so slow.

Sunday Aug 4, 2013 #

8 PM

Easy Run 55:27 [0] 12.84 km (4:19 / km) +96m 4:10 / km
ahr:159 max:189

Worse attitude but best run so far...ended up with some sub 4 km and felt pretty good for once. Hopefully there will be more of these days in the future.

Saturday Aug 3, 2013 #

6 PM

Warmup 21:07 [0] 4.01 km (5:16 / km) +28m 5:05 / km
ahr:141 max:180

Track Workout:

200,300,400,500,600,500,400,300,200

rest: 1,1:20,1:40,2,3,2,1:40,1:20

Track Intervals 30 [0] 0.19 km (2:40 / km)
ahr:146 max:161

Track Intervals 47 [0] 0.3 km (2:37 / km) +2m 2:32 / km
ahr:161 max:172

Track Intervals 1:02 [0] 0.38 km (2:43 / km) +3m 2:37 / km
ahr:165 max:177

Track Intervals 1:22 [0] 0.51 km (2:42 / km) +3m 2:37 / km
ahr:173 max:182

Track Intervals 1:47 [0] 0.61 km (2:56 / km) +3m 2:52 / km
ahr:176 max:182

Track Intervals 1:28 [0] 0.49 km (2:59 / km) +2m 2:55 / km
ahr:174 max:182

Track Intervals 1:06 [0] 0.41 km (2:43 / km) +2m 2:39 / km
ahr:176 max:183

Track Intervals 46 [0] 0.29 km (2:39 / km) +2m 2:33 / km
ahr:177 max:185

Track Intervals 27 [0] 0.18 km (2:32 / km)
ahr:179 max:185

Cool down 8:43 [0] 1.39 km (6:15 / km) +4m 6:10 / km
ahr:148 max:157

Friday Aug 2, 2013 #

6 PM

Long Run 1:32:19 [0] 14.44 km (6:24 / km) +688m 5:10 / km
ahr:165 max:181

On the Jura, 8 minutes faster than last month, with my friend Phene pushing on the uphills.

Thursday Aug 1, 2013 #

6 PM

Easy Run 59:56 [0] 10.28 km (5:50 / km) +538m 4:37 / km
ahr:163 max:181

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