Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Jun 30, 2005:

activity	#	time	miles		km		+m
Cycling	15	19:40:30	268.81	(4:23)	432.6	(2:44)	3575
Running	25	15:30:37	94.45		152.0		2290
Orienteering	10	7:51:53	31.19	(15:08)	50.2	(9:24)	2165	93 /	105c	88%
Strength	1	36:00
Total	30	43:39:00	394.45		634.8		8030	93 /	105c	88%

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Thursday Jun 30, 2005 #

Running (Morning run) 30:17 [2] 5.5 km (5:30 / km) +85m 5:07 / km
ahr:115 max:129

Cycling 1:21:54 [2] 31.3 km (2:37 / km) +170m 2:33 / km
ahr:114 max:128

Evening ride to Otelfingen, Katzensee, Oetlikon.

Note

1st half of 2005 completed with training each and every day!
Summary Jan 1 - Jun 30 2005 (181 Days):
Running: 110.8h (1156km, 17320m of climbing)
Orienteering: 44.5h (308km, 8020m)
Cycling: 70.3h (1612km, 10460m)
Ski XC: 31h (332km, 3925m)
Ski Downhill: 2.2h (13000m of descent)
Strength: 20.6h
Total: 279.5h

Wednesday Jun 29, 2005 #

Running (Morning run) 23:17 [2] 4.5 km (5:10 / km) +70m 4:48 / km
ahr:119 max:130 shoes: VJ Integrator

Orienteering 59:30 [3] *** 5.4 km (11:01 / km) +340m 8:23 / km
ahr:132 max:148 spiked:14/17c shoes: VJ Integrator

O-training near Brugg in a thunderstorm. It started to rain cats and dogs after I had passed control #2. Difficult to see the ground and read the map.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: VJ Integrator

Before and after.

Tuesday Jun 28, 2005 #

Cycling 1:37:20 [2] 36.2 km (2:41 / km) +280m 2:35 / km
ahr:115 max:127

Evening ride to Wettingen, Regensdorf, Katzensee, Otelfingen. Temp. still near 30°C.

Monday Jun 27, 2005 #

Running (Morning run) 31:02 [2] 5.5 km (5:39 / km) +85m 5:14 / km
ahr:117 max:131 shoes: Old Brooks

Recovery run. Temperature high already.

Cycling 57:10 [2] 21.5 km (2:40 / km) +160m 2:34 / km
ahr:118 max:127

Evening ride. Oetlikon-Regensdorf-Otelfingen.

Sunday Jun 26, 2005 #

Orienteering race 47:02 [5] *** 5.2 km (9:03 / km) +180m 7:43 / km
ahr:151 max:166 spiked:13/16c shoes: VJ Integrator

Relay race in Huttwil (SOM). Ran 3rd (last) leg. We finished 2nd. My time was 2nd best too. Made a few mistakes (about 3' lost).

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

Before the race.

Saturday Jun 25, 2005 #

Running (Morning run) 26:07 [2] 4.5 km (5:48 / km) +75m 5:21 / km
ahr:116 max:133 shoes: Old Brooks

Wake up for the race.

Orienteering 50:00 [3] 5.0 km (10:00 / km) +150m 8:42 / km
shoes: VJ Integrator

National event in Madiswil. Didn't make it to the start at the assigned time. Motivation zero at control #1. Did some of the controls as a technical training plus some additional jogging with the map.

Running warm up/down 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: VJ Integrator

To the start of the race I ran a rather high pace, but was late some minutes.

Friday Jun 24, 2005 #

Running (Morning run) 30:38 [2] 5.5 km (5:34 / km) +85m 5:10 / km
ahr:118 max:133 shoes: VJ Integrator

Thursday Jun 23, 2005 #

Running (Morning run) 30:38 [2]
ahr:121 max:135 shoes: Old Brooks

Cycling 56:45 [2] 21.5 km (2:38 / km) +160m 2:33 / km
ahr:119 max:135

Oetlikon, Regensdorf, Otelfingen. Going easy today and tomorrow before the races next weekend.

Wednesday Jun 22, 2005 #

Orienteering race 50:43 [4] *** 5.4 km (9:24 / km) +225m 7:46 / km
ahr:153 max:162 spiked:10/12c shoes: VJ Integrator

ASVZ-OL Zürichberg. High temperature and humidity. Ran in class HAK. A good run, not too much longer time than the young ones...

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

Before/after race.

Tuesday Jun 21, 2005 #

Running (Morning run) 45:19 [2] 8.0 km (5:40 / km) +140m 5:13 / km
ahr:122 max:135 shoes: Asics Gel DS Trainer IX

Cycling long 2:49:06 [2] 54.0 km (3:08 / km) +835m 2:54 / km
ahr:122 max:143

Long bike ride to Bachsertal, along Rhein river, crossed some hills to Baden and back home.

Monday Jun 20, 2005 #

Running (Morning run) 30:24 [2] 5.5 km (5:32 / km) +85m 5:08 / km
ahr:122 max:135 shoes: Asics Gel DS Trainer IX

Sunday Jun 19, 2005 #

Running (Morning run) 20:37 [2] 3.5 km (5:53 / km) +60m 5:26 / km
ahr:118 max:134 shoes: Asics Gel DS Trainer IX

Short version.

Orienteering 1:00:29 [4] *** 7.5 km (8:04 / km) +265m 6:51 / km
spiked:21/21c shoes: VJ Integrator

Reran training of last Wednesday. Did all 4 loops this time. Tried other route choices.

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

Before/after O-training.

Saturday Jun 18, 2005 #

Running (Morning run) 33:49 [2] 6.0 km (5:38 / km) +105m 5:11 / km
ahr:124 max:140 shoes: Asics Gel DS Trainer IX

Running 47:48 [3] 9.0 km (5:19 / km) +200m 4:47 / km
ahr:138 max:154 shoes: Old Brooks

2nd run of the day. Buchs loop. Warm and high humidity.

Friday Jun 17, 2005 #

Running 30:31 [2] 5.5 km (5:33 / km) +85m 5:09 / km
ahr:124 max:136 shoes: Asics Gel DS Trainer IX

Cycling 1:14:25 [3] 26.6 km (2:48 / km) +245m 2:40 / km
ahr:128 max:139

Eigental-Wettingen-Regensdorf.

Thursday Jun 16, 2005 #

Running 30:17 [2] 5.5 km (5:30 / km) +85m 5:07 / km
ahr:125 max:144 shoes: Asics Gel DS Trainer IX

Morning run delayed to afternoon.

Cycling 56:31 [2] 21.5 km (2:38 / km) +150m 2:32 / km
ahr:128 max:147

Evening ride to Oetlikon, Regensdorf.

Wednesday Jun 15, 2005 #

Running 49:16 [3] 9.0 km (5:28 / km) +200m 4:56 / km
ahr:137 max:152 shoes: VJ Integrator

Buchs loop. Ribs still hurt, but now more tolerable. Hope to be ok for next race (10 days to go).

Orienteering 45:28 [4] *** 5.5 km (8:16 / km) +200m 7:00 / km
ahr:157 max:162 spiked:16/16c shoes: VJ Integrator

Piz Hasi O training with map Altberg-West. Did 3 loops out of possible 4.

Tuesday Jun 14, 2005 #

Cycling (On TravelMag) 35:00 [2] 16.0 km (2:11 / km)
ahr:116 max:133

Low load, high rpm.

Cycling 1:16:21 [2] 28.5 km (2:41 / km) +160m 2:36 / km
ahr:127 max:140

Did a 2nd biking workout (outdoor). Oetlikon-Katzensee loop.

Monday Jun 13, 2005 #

Cycling 1:47:24 [2] 27.0 km (3:59 / km) +600m 3:35 / km
ahr:120 max:138

Flims-Laax (Flimserwald). Easy biking in the area of yesterday's O-race.

Sunday Jun 12, 2005 #

Orienteering race 42:15 [5] **** 3.9 km (10:50 / km) +220m 8:27 / km
ahr:156 max:164 spiked:7/9c (injured) shoes: VJ Integrator

Flimser OL. A bit less difficult than yesterday, but still made 2 mistakes: #3 expected control north of the thicket, it was on the south side. Boomed #5. Lost 2' to 3' total. Still good for 1st place M60. Ribs still torturing me.

Running 15:00 [2] 2.0 km (7:30 / km) +40m 6:49 / km
(injured) shoes: VJ Integrator

Before the race. No cool-down done.

Saturday Jun 11, 2005 #

Orienteering race 42:31 [5] **** 4.1 km (10:22 / km) +200m 8:20 / km
ahr:158 max:168 spiked:12/14c (injured) shoes: VJ Integrator

Emser OL. Had a rather good run in this technical terrain. Made mistakes at #3 and #8, about 2' each. Was fast enough to win M60. Ribs still bad.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +75m 5:43 / km
(injured) shoes: VJ Integrator

Before, after the race.

Friday Jun 10, 2005 #

Running (Morning run) 30:13 [2]
ahr:124 max:138 (injured) shoes: Asics Gel DS Trainer IX

HR rather high.

Orienteering 52:00 [3] **** 5.5 km (9:27 / km) +300m 7:26 / km
ahr:130 max:148 (injured) shoes: VJ Integrator

Easy paced O-training in Trin (WOC 03, Middle Distance, men's course). Tried to run using Thierry Gueorgiou's Golden Route Map exclusively, but soon found myself looking at the normal map very often...

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

Before, after O-training.

Thursday Jun 9, 2005 #

Running 44:19 [2] 8.0 km (5:32 / km) +140m 5:06 / km
ahr:123 max:136 (injured) shoes: Asics Gel DS Trainer IX

Running again. Ribs hurt at the beginning, better after 15'. Uphill better than downhill. Anyway, I hope to be able to race next weekend (2 very technical races near Chur).

Wednesday Jun 8, 2005 #

Running (Testing) 32:19 [2] 5.5 km (5:53 / km) +85m 5:27 / km
ahr:118 max:135 (injured) shoes: Asics Gel DS Trainer IX

Tried to run again. Quad better, ribs still sore. Probably better to do some biking.

Cycling 1:16:45 [2] 28.5 km (2:42 / km) +170m 2:37 / km
ahr:124 max:136 (injured)

Real biking again. Oetlikon-Katzensee. Ribs still a problem, cannot use full lung capacity.

Tuesday Jun 7, 2005 #

Cycling (On TravelMag) 1:00:00 [2] 31.5 km (1:54 / km)
ahr:119 max:134 (injured)

Therapeutical cycling. Same procedure as yesterday, a bit higher pace. Still no running today.

Monday Jun 6, 2005 #

Cycling (On TravelMag) 1:00:00 [2] 30.0 km (2:00 / km)
ahr:113 max:129 (injured)

Therapeutical cycling. Very easy workout on the TravelMag. Bruised quad still sore of cause, but didn't hurt too much, could even increase the load after 20'.

Sunday Jun 5, 2005 #

Running (Morning run) 20:48 [2] 3.5 km (5:57 / km) +50m 5:33 / km
ahr:114 max:129 shoes: Old Brooks

Early warmup for city race.

Orienteering race 21:55 [5] ** 2.7 km (8:07 / km) +85m 7:01 / km
(injured) shoes: Asics Gel DS Trainer IX

Bad luck: after control #5 I crashed on the solid ground due to a hidden wire in a hedge. Left knee, right hand injured, right quad, right ribs hit hard. Needless to say I continued the race. Map got damaged also, was rather unreadable for the last few controls (#12 completely disappeard...), lost another 2' for that reason. Maybe I need a rest day now, would be the first one this year :-(

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel DS Trainer IX

Before the race. No cool down...

Saturday Jun 4, 2005 #

Running (Morning run) 30:39 [2] 5.5 km (5:34 / km) +85m 5:10 / km
ahr:116 max:130 shoes: Old Brooks

Temperature drop, rainy morning.

Cycling race (Bike-O) 48:30 [3] * 13.0 km (3:44 / km) +250m 3:24 / km

Bike orienteering near Winterthur. I am definitely not talented for this discipline. Confusion at the start: Wrong direction, after 3' back at the start. Did some additional loops. Left (and reentered) the map once. Not pushing hard. Anyway, it was fun.

Friday Jun 3, 2005 #

Running (Morning run) 28:29 [2] 5.5 km (5:11 / km) +85m 4:48 / km
ahr:120 max:139 shoes: Asics Gel DS Trainer IX

The usual, but a bit faster. Compared to 2 days ago: 5% faster with avr HR 4.3% higher. If only I could push my HR to 200...

Cycling 1:08:19 [2] 25.0 km (2:44 / km) +245m 2:36 / km
ahr:118 max:128

Wettingen-Regensdorf. Temp too high for running, went for a bike trip.

Thursday Jun 2, 2005 #

Running (Morning run) 35:31 [2] 6.0 km (5:55 / km) +110m 5:25 / km
ahr:114 max:129 shoes: Old Brooks

Strength (Machines) 36:00 [1]

+ some stretching.

Cycling 55:00 [2] 20.5 km (2:41 / km) +150m 2:35 / km
ahr:112 max:128

To/from gym. An easy day all in all. Maybe I should check the "Rest day"-box...

Wednesday Jun 1, 2005 #

Running (Morning run) 30:07 [2] 5.5 km (5:29 / km) +85m 5:05 / km
ahr:115 max:128 shoes: Old Brooks

Legs felt tired at the beginning. Better during 2nd half. Low HR.

Running intervals 15:00 [5] 4.0 km (3:45 / km) +20m 3:40 / km
max:161 shoes: Asics Gel DS Trainer IX

Need for speed next Sunday: city race in Lenzburg. Therefore did some intervals. On trail, 10x 90" (~400m). 90" walk/jog between intervals, letting HR drop below 110.

Running warm up/down 45:12 [2] 7.0 km (6:27 / km) +55m 6:13 / km
ahr:121 shoes: Asics Gel DS Trainer IX

Before, between, after intervals.

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