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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Orienteering18 14:19:47 58.24(14:46) 93.72(9:10) 2073
  Running15 4:38:40 26.58(10:29) 42.78(6:31) 846
  Cycling3 1:30:11 27.9(3:14) 44.9(2:01)
  stretching9 1:30:00
  Walking2 1:00:53 2.93(20:48) 4.71(12:55) 387
  Total28 22:59:31 115.65 186.11 3306

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Friday Feb 28, 2014 #

1 PM

Orienteering race 26:30 [4] *** 3.2 km (8:17 / km) +80m 7:22 / km
shoes: X-Talon 212-3

Antalya 4 Days. Day 2. Very bad race, fatal mistakes :-((

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

Before the race.

Thursday Feb 27, 2014 #

Event: WCup 2014
 
11 AM

Orienteering race 24:30 [4] *** 2.4 km (10:12 / km) +100m 8:27 / km
shoes: X-Talon 212-3

Antalya 4 Days
Day 1. A rather short middle distance race. Good conditions, rocky terrain. Had a good race, not much time lost. 1st M70 :-))

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

Short warm up before the race.

Wednesday Feb 26, 2014 #

10 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara4

Warm up for Sprint.

Orienteering 19:32 [4] 3.0 km (6:31 / km) +20m 6:18 / km
shoes: Kinvara4

Sprint O training in Antalya (Park).

Orienteering 14:26 [3] 2.4 km (6:01 / km) +20m 5:46 / km
shoes: Kinvara4

A 2nd sprint in the Park.
3 PM

stretching 10:00 [1]

Tuesday Feb 25, 2014 #

10 AM

Orienteering 58:00 [3] *** 7.0 km (8:17 / km) +150m 7:29 / km
shoes: Kinvara4

O training near Gebiz. Good conditions, nice terrain.

Monday Feb 24, 2014 #

10 AM

Orienteering 1:25:00 [3] 6.5 km (13:05 / km) +340m 10:22 / km
shoes: X-Talon 212-3

O training near Antalya/Turkey. Rocky ground, steep.

Thursday Feb 20, 2014 #

8 AM

Cycling (indoor trainer) 30:02 intensity: (2:33 @1) + (27:29 @2) 15.1 km (1:59 / km)
ahr:114 max:128

Morning ride on ergo bike, 3 hills.
2 PM

Running 1:04:18 intensity: (7:48 @1) + (12:40 @2) + (41:06 @3) + (2:44 @4) 10.05 km (6:24 / km) +252m 5:41 / km
ahr:128 max:141 shoes: Kinvara2

Eigi - Otelfingen. Sunny and quite warm.
7 PM

stretching 10:00 [1]

Monday Feb 17, 2014 #

9 AM

Orienteering 26:15 [4] *** 3.45 km (7:37 / km) +60m 7:00 / km
shoes: X-Talon 212-3

O training in El Portil. Reran the middle distance course of AOM.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

To the start of the O training.

Sunday Feb 16, 2014 #

9 AM

Orienteering race 39:57 [5] *** 5.6 km (7:08 / km) +80m 6:40 / km
shoes: X-Talon 212-3

AOM Long distance near Punta Umbria. Sunny weather! Early start, temperature on the low side. Flat terrain, just running compass line. Made 2 mistakes, 3 + 1.5 min.
9th for the day, 7th middle and long combined (25 in M65).

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

To the start oft the race.

stretching 10:00 [1]

Saturday Feb 15, 2014 #

10 AM

Orienteering race 29:43 [4] *** 3.7 km (8:02 / km) +70m 7:20 / km
shoes: X-Talon 212-3

AOM Middle distance in El Portil. Light rain. Had a rather bad race. Some compass errors. Total mistakes about 5 min :-((

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

Before the race.
4 PM

Orienteering race 23:19 [4] *** 4.0 km (5:50 / km) +20m 5:41 / km
shoes: Kinvara4

AOM City sprint in Punta Umbria. Light rain sometimes. Bad race again, lost map contact twice. Time lost : 2 x 3 min :-((

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara4

Before/after the race.

stretching 10:00 [1]

Friday Feb 14, 2014 #

Event: Andalucia O Meeting 2014
 
11 AM

Orienteering 1:14:00 [2] 8.0 km (9:15 / km) +100m 8:42 / km

Andalusia O Meeting, model event, near Punta Umbria in the dunes. Good conditions, sunny! Mixture of jogging/walking.

stretching 10:00 [1]

4 PM

Orienteering race 27:06 [4] ** 3.7 km (7:19 / km) +60m 6:46 / km
shoes: X-Talon 212-3

AOM Prologo near Punta Umbria, Playa de la Bota. Mass start M50..M65, W40, W45. Map 1:5k. First 8 controls skore O. Had a decent race, without pushing very hard.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

Short warm up before the race.

Thursday Feb 13, 2014 #

10 AM

Walking 35:00 [1] 3.0 km (11:40 / km) +60m 10:36 / km

Morning walk near the coastline
at Barbate, with map. Weather not motivating to do more.

Wednesday Feb 12, 2014 #

Orienteering 50:00 [3] **** 6.5 km (7:42 / km) +250m 6:27 / km
shoes: X-Talon 212-3

O training El Jarillo - Barbate, easy pace, 1 man relay. Loop 1 in 26 min, loop 2 in 24 min. Light drizzle, temp 16 DEG C.
4 PM

Orienteering 1:58:00 [1] *** 10.2 km (11:34 / km) +80m 11:08 / km
shoes: X-Talon 212-3

O training La Brena - Barbate, mainly Beach O training. Walking pace once more. No rain, a little sun even.

stretching 10:00 [1]

Tuesday Feb 11, 2014 #

10 AM

Orienteering 2:25:00 [1] 10.0 km (14:30 / km) +300m 12:37 / km
shoes: X-Talon 212-3

La Brena - Barbate. Walking pace
4 PM

Orienteering 22:30 [3] *** 3.0 km (7:30 / km) +75m 6:40 / km
shoes: X-Talon 212-3

Los Majales - Barbate. A short course of last year.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

To/Form O.

Saturday Feb 8, 2014 #

12 PM

Running 45:19 intensity: (3:51 @1) + (12:13 @2) + (1:58 @3) + (9:03 @4) + (18:14 @5) 7.01 km (6:28 / km) +212m 5:37 / km
ahr:144 max:172 shoes: Kinvara4

Porclis - Mulin - Prada. Included intervals 1 set off 10 x 30s/30s. HR too high after intervals. No hard workouts next days..

Thursday Feb 6, 2014 #

2 PM

Running 52:14 intensity: (4:52 @1) + (15:21 @2) + (20:34 @3) + (10:32 @4) + (55 @5) 8.02 km (6:31 / km) +289m 5:31 / km
ahr:132 max:151 shoes: Kinvara4

Manalla - Digg - Trin - Porclis. Uphill on icy ground, slippery.

stretching 10:00 [1]

Wednesday Feb 5, 2014 #

Note

Sick (stomach).

Tuesday Feb 4, 2014 #

Note
(rest day)

Monday Feb 3, 2014 #

Cycling (indoor trainer) 30:00 [2] 14.6 km (2:03 / km)
max:132

Morning ride on ergo bike, 3 hills.
2 PM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Kinvara4

Short warm ups.

Orienteering 19:20 intensity: (2:02 @1) + (2:40 @2) + (12:30 @3) + (2:08 @4) ** 3.0 km (6:27 / km) +60m 5:52 / km
shoes: Kinvara4

Urban O training: sprint in Maennedorf
3 PM

Orienteering 21:47 intensity: (2:00 @1) + (3:47 @2) + (9:23 @3) + (6:37 @4) ** 3.13 km (6:58 / km) +41m 6:32 / km
ahr:134 max:147 shoes: Kinvara4

Urban O training: sprint in Rapperswil.

stretching 10:00 [1]

Sunday Feb 2, 2014 #

9 AM

Cycling 30:09 intensity: (1:17 @1) + (28:52 @2) 15.2 km (1:59 / km)
ahr:115 max:128

Morning ride on ergo bike, 3 hills.
4 PM

Walking (with poles) 25:53 intensity: (2:12 @1) + (7:57 @2) + (15:44 @3) 1.71 km (15:08 / km) +327m 7:44 / km
ahr:130 max:138 shoes: Nike Zoom

Top of Laegern, uphill...

Running 30:49 intensity: (1:10 @1) + (27:02 @2) + (2:37 @3) 5.21 km (5:55 / km) +93m 5:26 / km
ahr:122 max:134 shoes: Nike Zoom

...and easy downhill.

stretching 10:00 [1]

Saturday Feb 1, 2014 #

3 PM

Orienteering 34:52 [4] *** 4.94 km (7:03 / km) +167m 6:02 / km
shoes: icebug accelerit

Muba OL near Basle, regional event. Good conditions ,no snow on the ground. Technically easy, but I still made mistakes (lost 2..3 min. total at controls 3 and 10).

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

To the start of the race.

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