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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 28 days ending Feb 28, 2007:

activity # timemileskm+m
  Running17 10:39:33 67.79(9:26) 109.1(5:52) 1670
  Orienteering13 10:09:21 49.12(12:24) 79.05(7:43) 1915
  Cycling11 8:13:00 119.3(4:08) 192.0(2:34)
  Strength5 3:44:00
  Total26 32:45:54 236.21 380.15 3585

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Wednesday Feb 28, 2007 #

Running (Morning run) 30:12 [2] 5.5 km (5:29 / km) +95m 5:03 / km
ahr:124 max:136 shoes: Brooks Glycerin 4

Breitlen loops.

Strength (Machines) 46:00 [1]
shoes: Nike Free

Includes warmup + some stretching.

Tuesday Feb 27, 2007 #

Cycling 55:00 [2] 21.0 km (2:37 / km)
ahr:111 max:129 shoes: Nike Free

Recovery ride. Included 2 surges of 10 minutes.

Monday Feb 26, 2007 #

Note

Travel day. Back from Portugal.
Portugal maps now here

Sunday Feb 25, 2007 #

Orienteering race 23:48 [5] **** 3.85 km (6:11 / km) +115m 5:23 / km
ahr:155 max:167 shoes: Integrators2

3rd event of NAOM. A good run. 1st for the day, 2nd total.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before the race.

Saturday Feb 24, 2007 #

Event: NAOM - Norte Alentejano O Meeting
 

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators2

Warm up before the race.

Orienteering race 46:56 [5] **** 7.0 km (6:42 / km) +120m 6:11 / km
ahr:154 max:165 shoes: Integrators2

NAOM 1st event: Nice terrain, open with cork oak trees and lots of rocky features. A reasonable run except for one gigantic mistake to control #9. Totally lost map contact. Time lost was nearly 10 minutes, outch....

Orienteering race 18:07 [4] *** 2.9 km (6:15 / km) +20m 6:02 / km
ahr:145 max:158 shoes: Brooks Glycerin 4

2nd event of NAOM: Night sprint in Nisa. A good run finally. 1st place.

Friday Feb 23, 2007 #

Orienteering 37:03 [2] **** 4.0 km (9:16 / km) +135m 7:56 / km
shoes: Integrators2

Model event NAOM after traveling to Nisa. Nice open terrain with lots of boulders and cliffs.

Thursday Feb 22, 2007 #

Orienteering 24:10 [3] *** 3.2 km (7:33 / km) +70m 6:48 / km
ahr:125 max:140 shoes: Brooks Glycerin 4

An easy loop for warm up. Same terrain as yesterday.

Orienteering 1:05:07 [3] **** 7.3 km (8:55 / km) +130m 8:11 / km
ahr:124 max:141 shoes: Brooks Glycerin 4

A longer course south of Mira. Technically much more demanding than the warm up. Green areas and fine relief.

Wednesday Feb 21, 2007 #

Orienteering 1:09:08 [3] *** 8.8 km (7:51 / km) +150m 7:14 / km
shoes: Integrators2

Compass training near Mira. 2 loops, nice and easy terrain.

Note

Travel day. Driving to Mira for some O'training.

Tuesday Feb 20, 2007 #

Orienteering race 35:14 [5] **** 3.5 km (10:04 / km) +80m 9:02 / km
ahr:152 shoes: Integrators2

Day 5 of POM. Final day with chasing start. Really horrible weather conditions 15 minutes before the start: Fog, rain/snow showers. But luckily quite good conditions at chasing start time. I saw my chances still intact, starting 1:05 behind the leader. Not a good beginning: I lost about 2 minutes looking for the 1st control between the cliffs. Rest was then ok. I reached the finish in 1st position, cool!

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Integrators2

A very short warm up before the race.

Monday Feb 19, 2007 #

Orienteering race 39:52 [5] ***** 3.2 km (12:27 / km) +140m 10:13 / km
ahr:150 max:163 shoes: Integrators2

Day 3 of POM. Very difficult terrain in every respect. Boulders, cliffs and low visibility. Probably nobody without massive mistakes. I lost time mainly on 3 controls, about 7 minutes total. 3rd place for the day, about 90 s behind the winner. 3rd place also in total.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Integrators2

To the start of the race.

Sunday Feb 18, 2007 #

Orienteering race 40:20 [5] **** 4.8 km (8:24 / km) +235m 6:45 / km
ahr:153 max:165 shoes: Brooks Glycerin 4

Day 2 of POM. Same terrain as yesterday. Nice weather this day but still windy and cold (altitude 1100m). I had a good run, no major mistakes. 1st for the day, 2nd total now.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before the race (start delayed again).

Saturday Feb 17, 2007 #

Event: Portugal O-Meet
 

Orienteering race 27:54 [4] ***** 2.8 km (9:58 / km) +100m 8:27 / km
ahr:148 shoes: Integrators2

Portugal O-Meeting Day 1. Horrible weather: fog and rain.
Technically very difficult. Mostly open terrain, but controls were hidden between the boulders and cliffs. I had difficulties reading the map in this conditions and lost time at nearly every control. Not a good start: 5th place, more than 4 minutes behind.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators2

Before the race (start was delayed).

Friday Feb 16, 2007 #

Note

Travel day. To Lisbon and then via Viseu to Sao Pedro do Sul.

Thursday Feb 15, 2007 #

Running (Morning run) 30:36 [2] 5.5 km (5:34 / km) +95m 5:07 / km
ahr:121 max:136 shoes: Brooks Glycerin 4

Breitlen loops. Sunny weather finally. Felt tired today.

Orienteering 55:46 [3] *** 7.0 km (7:58 / km) +265m 6:42 / km
shoes: Integrators2

O'training Altberg-West. Did 23 controls. Perfect weather conditions.

Wednesday Feb 14, 2007 #

Cycling (Indoor trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:101 max:118 shoes: Nike Free

Morning ride.
C • Good Luck... 2

Strength (Machines) 46:00 [1]
ahr:87 max:115 shoes: Nike Free

The usual procedure. Rainy weather kept me indoors today.

Tuesday Feb 13, 2007 #

Running (Morning run) 29:58 [2] 5.5 km (5:27 / km) +95m 5:01 / km
ahr:123 max:135 shoes: Brooks Glycerin 4

Breitlen loops.

Cycling (Indoor trainer) 32:00 [2] 12.0 km (2:40 / km)
ahr:108 max:120 shoes: Nike Free

After the morning run. 2 surges of 5 minutes included.

Running 1:03:07 [3] 11.5 km (5:29 / km) +160m 5:08 / km
ahr:133 max:145 shoes: Brooks Glycerin 4

Oetlikon - Otelfingen/Golf

Monday Feb 12, 2007 #

Cycling (Indoor trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:103 max:119 shoes: Nike Free

Morning ride before breakfast. 3 surges of 5 minutes included as usual.

Strength (Machines) 46:00 [1]
shoes: Nike Free

Includes warmup + some stretching.

Sunday Feb 11, 2007 #

Orienteering race 29:54 [4] * 4.3 km (6:57 / km) +70m 6:26 / km
shoes: Brooks Glycerin 4

City race in Chur. Skore O with 30 controls, time limit was 30 minutes. Not happy with my race: bad route choices and confusion at the beginning and final part. At least I managed to come into the finish with just a few seconds to spare...
(km is effective distance)

Running warm up/down 34:00 [2] 5.0 km (6:48 / km)
shoes: Brooks Glycerin 4

Before and after the race.

Saturday Feb 10, 2007 #

Running 1:08:06 [2] 10.7 km (6:22 / km) +260m 5:41 / km
ahr:128 max:141 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Pintrun. On ice and pressed snow, sunny weather.

Friday Feb 9, 2007 #

Cycling (Indoor trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:106 max:122 shoes: Nike Free

Orienteering 50:22 [3] * 8.7 km (5:47 / km) +150m 5:20 / km
ahr:140 max:156 shoes: Brooks Glycerin 4

City O'training again. Ran 2 short courses in Effretkon and Illnau (D55). Distance is GPS measured (3.5 + 5.2 km).

Running warm up/down 17:35 [2] 2.5 km (7:02 / km)
shoes: Brooks Glycerin 4

Before, between and after O'trainings.

Thursday Feb 8, 2007 #

Cycling (Indoor trainer) 46:00 [2] 18.0 km (2:33 / km)
ahr:103 max:123 shoes: Nike Free

The usual. 3 surges of 5 minutes again.

Orienteering 45:40 [3] * 7.7 km (5:56 / km) +135m 5:27 / km
ahr:136 max:161 shoes: Brooks Glycerin 4

City O'training in Lenzburg. Reran a course of spring 05, + some additional loops to check route choice alternatives. Preparation for the city race in Chur next Sunday.

Wednesday Feb 7, 2007 #

Cycling (Indoor trainer) 53:00 [2] 20.0 km (2:39 / km)
ahr:107 max:123

On TravelMag after changing tire. Did 3 surges of 5 minutes.

Running 58:50 [4] 11.5 km (5:07 / km) +160m 4:47 / km
ahr:144 max:153 shoes: Brooks Glycerin 4

Oetlikon - Otelfingen/Golf. Good pace, felt strong.

Tuesday Feb 6, 2007 #

Cycling (Indoor trainer) 35:00 [2] 13.0 km (2:42 / km)
ahr:103 max:122

On TravelMag. Flat tire again...going to buy a new one.

Monday Feb 5, 2007 #

Cycling (Indoor trainer) 47:00 [2] 18.0 km (2:37 / km)
ahr:105 max:125 shoes: Nike Free

On TravelMag before breakfast. Flat tire after 30 minutes ...

Running intervals 6:42 [4] 1.8 km (3:43 / km)
shoes: Brooks Glycerin 4

An easyish interval session at the track in Regensdorf. 3x 300m, 3x 200m, 3x 100m, 73/71/72/45/44/43/18/18/18s.
Plan was to do more, but didn't feel fully recovered from yesterday's training.

Running warm up/down 38:00 [2] 5.5 km (6:55 / km)
shoes: Brooks Glycerin 4

From the gym to the track and back, before, between and after intervals.

Strength (Machines) 36:00 [1]
shoes: Nike Free

Includes some stretching.

Sunday Feb 4, 2007 #

Running long 1:31:41 [3] 16.5 km (5:33 / km) +260m 5:09 / km
ahr:134 max:146 shoes: Brooks Glycerin 4

Oetlikon - Otelfingen-Golf - Buchs.

Saturday Feb 3, 2007 #

Running 28:44 [3] 5.5 km (5:13 / km) +95m 4:49 / km
ahr:126 max:142 shoes: Brooks Glycerin 4

Breitlen loops. I was low on energy today, just enough for a short workout in the evening.

Friday Feb 2, 2007 #

Cycling (Indoor trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:104 max:121 shoes: Nike Free

Morning ride. Same as Yesterday.

Running long 1:22:02 [3] 13.5 km (6:05 / km) +450m 5:13 / km
ahr:133 max:150 shoes: Brooks Glycerin 4

Laegern-Hochwacht - Laegernweid - Regensberg.

Thursday Feb 1, 2007 #

Cycling (Indoor trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:102 max:124

Morning ride on Travelmag. 3x 5min sections at higher pace.

Strength (Machines) 50:00 [1]
shoes: Nike Free

Incl. warmup (10 min) + stretching (15 min).

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