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Training Log Archive: kurthu

In the 28 days ending Feb 28, 2005:

	activity	#	time	miles		km		+m
	Running	24	15:12:55	98.18	(9:18)	158.0	(5:47)	2085
	Orienteering	8	12:23:33	48.4	(15:22)	77.9	(9:33)	1720	208 /	231c	90%
	Ski XC	6	10:51:01	68.97	(9:26)	111.0	(5:52)	1485
	Cycling	5	4:14:00	70.84	(3:35)	114.0	(2:14)
	Strength	4	2:52:00
	Ski downhill	2	1:34:20
	Total	28	47:07:49	286.39		460.9		5290	208 /	231c	90%
averages - weight:59.9kg

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Monday Feb 28, 2005 #

Running (Morning run) 28:18 [2] 4.5 km (6:17 / km) +85m 5:45 / km
ahr:126 max:139

What a difference to yesterday's run! Temperatur 20°C lower, deep snow instead of the sand. Freezing headwind too. At least I was running in the sunshine.

Strength (machines) 45:00 [1]

Includes 10' of warm-up cycling on the Stairmaster, and some stretching.

Cycling intervals (On Stairmaster) 50:00 [3] 22.0 km (2:16 / km)
ahr:124 max:143

10' warm-up, intervals 16x 1', 1' recovery between intervals, 9' cool-down.

Sunday Feb 27, 2005 #

Running (Morning run) 42:38 [2] 7.0 km (6:05 / km) +25m 5:59 / km
ahr:117 max:129

Cabo Cervera at the beach. Recovery from yesterdays long distance run.
Travel back today. From sand to snow...

Saturday Feb 26, 2005 #

Orienteering race 3:06:29 [4] **** 22.0 km (8:29 / km) +365m 7:50 / km
ahr:149 max:162 spiked:139/150c

O-race with 150 controls. In the dune forests near Guardamar, Spain. They call it a world record. Never did a run of this length before but no problems physically. Biggest problem was actally to keep in mind the number of the next control. Change of SportIdent at #50 and #100. Had a number of mistakes for a total of about 15 minutes. Got lost once completly, which counted for 7 to 8 minutes alone. Winners were Pasi Ikonen in 1:47 and Minna Kauppi in 2:00. About 80 runners at the start.
map (south part)l
map (north part)

Friday Feb 25, 2005 #

Running (Morning run) 23:27 [2] 4.0 km (5:52 / km) +25m 5:41 / km
ahr:115 max:125 (rest day)

From the Hotel Cabo Cervera along the beach. Easy day, because of 150 controls tomorrow.

Thursday Feb 24, 2005 #

Orienteering race 20:47 [4] ** 3.4 km (6:07 / km) +40m 5:46 / km
ahr:151 max:166

Sprint-O on the Isla Tabarca. Technically easy, fast running. Nice boat trip to the island, half an hour from Santa Pola.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Before the race.

Orienteering 28:03 [3] *** 3.4 km (8:15 / km) +60m 7:35 / km
ahr:132 max:145

O-training with map of yesterday's camp championship. Did it the other way round, at much lower pace.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Before/after training.

Wednesday Feb 23, 2005 #

Orienteering 50:33 [2] *** 5.2 km (9:43 / km) +85m 8:59 / km
ahr:117 max:135

Another easy paced map training near Guardamar. Sunny weather once more. Rather flat but rough footing. Average HR only 117, am I still alive? Well, it saved energy for the camp championship in the afternoon :-)

Orienteering race 25:28 [4] *** 3.4 km (7:29 / km) +60m 6:53 / km
ahr:152 max:161

The camp championship in Guardamar norte, a very nice dune area near the beach. Here I could go full speed. Everybody (37 people) ran the same course, which was a butterfly with 3 loops and mass start. So I had to compete with Pasi and a bunch of other fast runners. Made 2 or 3 small mistakes (a total of 2'), all in all a good run for me. Used mainly the compass and tried to check the distance. HR a bit low still.
Thanks to an age bonus system I was second! That means I am vice champion of the training camp, beating Pasi and Minna... (age bonus for M50 and older). By the way, Pasi did it in 16:03, Minna in 17:06, best time was 15:59.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Before/after the race.

Tuesday Feb 22, 2005 #

Orienteering 1:22:19 [3] *** 7.0 km (11:46 / km) +365m 9:20 / km
ahr:128 max:145 spiked:14/16c

What Pasi calls a multi-challenges training. In Sierra del Molino. Training control taking, route choices and keeping direction. Took it very easy. Weather sunny again.

Orienteering 48:56 [2] *** 4.0 km (12:14 / km) +145m 10:21 / km
ahr:114 max:130

2nd training of the day in Coto Cuadros. Was planned as a longer route choice training. This couldn't happen because there was hunting in the area. Therefore I did a short course of my own in the hunterless part of the map. Was a bit tired from the morning training, went very slowly. Footing was rough too.

Monday Feb 21, 2005 #

Orienteering 53:00 [3] **** 5.3 km (10:00 / km) +150m 8:46 / km
spiked:11/13c

Channel-O training in Guadamar norte near the beach. Fine training to keep contact to the map. Actually I cheated once or twice and used the compass... Even so had problems with two controls, lost about 2 minutes on each. Weather has changed now, slight rainfall :-(

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Before/after sprint.

Orienteering race 29:13 [4] *** 3.1 km (9:25 / km) +60m 8:36 / km

Sprint training in Playa del Carabasi. Rain had stopped in the meantime. Rough footing slowed me down at the beginning, then was able to run a bit more sprintlike. Somehow managed to punch the last control twice while second last was missing....

Sunday Feb 20, 2005 #

Orienteering race (Middle distance) 32:45 [4] *** 3.3 km (9:55 / km) +80m 8:51 / km
ahr:147 max:159 spiked:12/14c

2nd day of Championship of Valencia. On another part of the Biar map. Better run than yesterday, but far from perfect. Missed control #5 which was hidden in the bushes. A follow up mistake then at #7. 2nd place (out of 17) in M50, 11" behind. (yesterday I was 6th).

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Before/after race.

Orienteering 48:23 [3] **** 3.5 km (13:49 / km)
spiked:6/9c

Night O training at Guardamar. Had problems with my glasses, humidity was high and so I couldn't see very much. But a nice training, temperature was not as low as I expected.

Saturday Feb 19, 2005 #

Orienteering race 1:05:53 [4] *** 6.1 km (10:48 / km) +285m 8:45 / km
ahr:144 max:158 spiked:10/13c

Map Biar near Alicante. Rather bad run. Was entered in M50 class, motivation rather low, also low concentration level. Lost about 10' at #4, 7 and 9. Also some funny route choice decisions.
Hope to do better tomorrow...

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Before/after race.

Orienteering 40:00 [2] 4.0 km (10:00 / km)

O training prepared by Pasi Ikonen and Minna Kauppi on map "Guardamar sur" (near the beach) with group of about 30 runners. Training with team of 3. 2 maps, controls only on one map. Maps changed hands between each control.

C • spanien... 1

Friday Feb 18, 2005 #

Note

Travel day, Trip to Spain: Training Camp of Pasi Ikonen (Feb. 19-23). Also a race with 150 controls (21.1km) there in Alicante (Feb. 26).

Running 42:00 [2] 7.0 km (6:00 / km) +15m 5:56 / km
ahr:119 max:128

Easy jogging on the beach of Torrevieja.

Thursday Feb 17, 2005 #

Running (Morning run) 41:00 [3] 7.0 km (5:51 / km) +130m 5:22 / km
ahr:127 max:141

Breitlen loops.

Running 51:02 [3] 9.0 km (5:40 / km) +200m 5:06 / km
ahr:129 max:146

Buchs loop. 2nd run of the day = prepairing for training camp Alicante starting on Saturday with 2 trainings per day :-) . Weight down to 58.5kg, body fat 9.5%, time to refill some beer...

Wednesday Feb 16, 2005 #

Strength (machines) 45:00 [1]

Includes 10' warm up + some stretching.

Cycling intervals (Stairmaster) 30:00 [4] 15.0 km (2:00 / km)
max:144

Intervals 8x 2', 2' recovery cycling between intervals.

Cycling warm up/down (Stairmaster) 20:00 [2] 7.0 km (2:51 / km)

Before/after intervals.

Tuesday Feb 15, 2005 #

Ski XC long (classic) 2:32:54 [2] 27.0 km (5:40 / km) +425m 5:15 / km
ahr:123 max:142

Prada, Isla, Laghizun, Rens, Flims, Conn, Sur Aua. Slight snowfall, but track was mostly ok, much better than last time (Sunday). On Fischer waxless, length 178 cm.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Monday Feb 14, 2005 #

Running long 1:11:30 [3] 12.0 km (5:58 / km) +240m 5:25 / km
ahr:129 max:144

Fine snowjog to Trin-Digg-Prada. 10 cm of powder on the trails.

Cycling intervals (on Travel Mag) 31:00 [4] 15.0 km (2:04 / km)
max:143

Intervals 16x 1', 1' recovery between intervals. Watching DVD.

Cycling warm up/down (on Travel Mag) 20:00 [2] 7.0 km (2:51 / km)
ahr:118 weight:59.9kg

Before/after intervals.

Sunday Feb 13, 2005 #

Ski XC long (classic) 1:30:36 [2] 14.0 km (6:28 / km) +145m 6:09 / km
ahr:126 max:140

Prada (2x), Isla, Sur Aua. On Fischer waxless as usual. Snowfall all day, slow track or no track.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Saturday Feb 12, 2005 #

Running 18:00 [2] 3.0 km (6:00 / km)

Warm-up for city-O.

Orienteering (City-O) 31:44 [5] ** 4.2 km (7:33 / km) +25m 7:20 / km
ahr:154 max:163 spiked:16/16c

City race in Chur (actually in the suburbs, see map) . Ran about 6 km for direct distance of 4.2 km. Good run, won M60. Only problem I had was on the way to #10, where I stood in front of the entrance to an underground parking lot... Checked all the control numbers this time.
Seems I pushed not hard enough, HR average was only 154 bpm.
Weather was acceptable, rain before and after.

Friday Feb 11, 2005 #

Strength (machines) 47:00 [1]

Includes 10' of warm-up + some stretching. Easy day before the race tomorrow.

Thursday Feb 10, 2005 #

Running intervals (trail) 32:16 [4] 6.5 km (4:58 / km) +120m 4:33 / km
max:162

Breitlen loop (800m, 15m ascent). Half of it was icy, the other half with good runnability. Ran the loop 8 times. Pushed the speed on the good part (uphill), recovery on the ice.

Running warm up/down 26:17 [2] 4.5 km (5:50 / km) +65m 5:27 / km
ahr:126

Before/after intervals.

Wednesday Feb 9, 2005 #

Running 1:21:16 [3] 15.0 km (5:25 / km) +250m 5:00 / km
ahr:129 max:143

Eigi-Wettingen-Otelfingen. Longjog. Sunny weather, warm.

Tuesday Feb 8, 2005 #

Running (Morning run) 22:54 [2] 4.0 km (5:44 / km) +60m 5:20 / km
ahr:122 max:133

Parlatsch loop.

Strength (machines) 35:00 [1]

Cycling (Stairmaster) 52:00 [4] 25.0 km (2:05 / km)
max:141

Indoor cycling. Intervals 16x 1'. 1' recovery to HR ~110 bpm between intervals. Sequence actually was: 10' warm-up, 35' machines + some stretching, then interval session on Stairmaster, 6' cool-down.

Monday Feb 7, 2005 #

Running (Morning run) 23:17 [2] 4.0 km (5:49 / km) +60m 5:25 / km
ahr:123 max:137

Parlatsch loop. Icy trails.

Ski downhill 47:00 [1]

Alpine skiing in the Flims-Nagens-Mutta region. 4700m of downhill. Very good snow and weather conditions. A bit crowded today.

Running 38:31 [3] 7.0 km (5:30 / km) +120m 5:04 / km
ahr:127 max:142

2nd run of the day. Bot Fiena (Porclis). A reasonable effort after downhill skiing in the afternoon.

Sunday Feb 6, 2005 #

Running (Morning run) 21:49 [3] 4.0 km (5:27 / km) +50m 5:08 / km
ahr:129 max:141

Parlatsch loop.

Ski XC (classic) 1:16:43 [3] 14.0 km (5:29 / km) +120m 5:15 / km
ahr:131 max:144

Prada (2x), Isla, Sur Aua ,same as 4 days ago, same skis. Faster track today: ~16' better time!.

Running 38:55 [3] 7.0 km (5:34 / km) +110m 5:09 / km
ahr:129 max:139

To/from XC center. Back via Porclis, Bot Fiena.

Saturday Feb 5, 2005 #

Ski XC (classic) 2:29:38 [3] 27.0 km (5:33 / km) +415m 5:09 / km
ahr:128 max:143

Prada, Isla, Laghizun, Cresta, Flims, Conn, Sur Aua. Fischer super light (waxless) as usual. Very good weather and snow conditions. Another long distance effort. Hope it helps to build endurance for the 150 control O in Alicante.

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Friday Feb 4, 2005 #

Running (Morning run) 22:54 [2] 4.0 km (5:44 / km) +60m 5:20 / km
ahr:129 max:140

Parlatsch loop. In bright sunshine.

Ski downhill 47:20 [1]

Flims, Nagens, Mutta. Beautiful weather, good conditions. Did 4730 vertical meters of downhill. Total time out was 3 hrs 15'.

Running 49:52 [3] 9.0 km (5:32 / km) +200m 4:59 / km
ahr:133 max:150

Trin, Digg. Tough at the beginning (tired after downhill skiing).

Thursday Feb 3, 2005 #

Ski XC (classic) 1:31:50 [3] 15.0 km (6:07 / km) +240m 5:40 / km
ahr:131 max:143

Prada, Isla, Laghizun, Cresta, Sur Aua. Skis: Fischer super light (waxless) again. Weather was better than yesterday, even sunny in the second half.

Running 34:30 [2] 6.0 km (5:45 / km) +70m 5:26 / km

To/from XC center. Had to defend against a dog attack at the end. Seems I have to be armed for future joggings!

Wednesday Feb 2, 2005 #

Ski XC (classic) 1:29:20 [3] 14.0 km (6:23 / km) +140m 6:05 / km
ahr:129 max:140

Prada (2x), Isla, Sur Aua. Skis were Fischer Super light (waxless). Slight snowfall all day, slow track. Adductors ok again. Did a GPS track log with my Garmin etrex in the back pocket. Worked very well (mostly open area), except at the edge of the forest in the south part (Start/Finish area of WOC 2003).

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Tuesday Feb 1, 2005 #

Running 50:29 [3] 9.0 km (5:37 / km) +200m 5:03 / km
ahr:130 max:147

To Digg, Trin, the usual loop. Lots of new snow, but trails were well prepared in the afternoon.

Cycling (on Travel Mag) 31:00 [4] 15.0 km (2:04 / km)
max:147

Intervals 16x 1', 1' recovery between intervals to HR below 120 bpm. Watched a movie (middle section of "The Boat").

Cycling (on Travel Mag) 20:00 [2] 8.0 km (2:30 / km)

Warm-up/cool down for intervals. 10' + 10'.

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