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Training Log Archive: kurthu

In the 30 days ending Nov 30, 2006:

activity	#	time	miles		km		+m
Running	22	16:59:27	108.62	(9:23)	174.8	(5:50)	3965
Orienteering	5	4:08:10	22.37	(11:06)	36.0	(6:54)	690
Cycling	3	2:31:00	37.9	(3:59)	61.0	(2:29)
Total	24	23:38:37	168.89	(8:24)	271.8	(5:13)	4655

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Thursday Nov 30, 2006 #

Running 1:04:22 [3] 10.6 km (6:04 / km) +260m 5:25 / km
ahr:130 max:143 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Pintrun.

Wednesday Nov 29, 2006 #

Running 49:30 [3] 8.5 km (5:49 / km) +180m 5:16 / km
ahr:129 max:143 shoes: Brooks Glycerin 4

Lake Cresta - Uaul Grond - Parlatsch.

Tuesday Nov 28, 2006 #

Running 29:16 [2] 5.5 km (5:19 / km) +110m 4:50 / km
ahr:122 max:137 shoes: Brooks Glycerin 4

Lake Cresta. Much to my surprise left foot was not hurting this morning, that's good. Didn't want to overdo it, so kept it short today.

Monday Nov 27, 2006 #

Cycling (Indoor trainer) 1:00:00 [3] 25.0 km (2:24 / km)
ahr:120 max:146

Left foot problem is back. It started hurting this morning again. Probably because of long runs on hard surface yesterday and day before, so no running today. At least I can do some cycling.

Sunday Nov 26, 2006 #

Running 1:03:48 [3] 11.7 km (5:27 / km) +130m 5:10 / km
ahr:136 max:147 shoes: Brooks Glycerin 4

Otelfingen/Golf - Buchs
From fast to slow...
1st section: 3k @ 4:29/km (fast for my standards..)
2nd section: 2km @ 5:28/km
3rd section: 3km @ 5:42/km
4th section: 3.7km @ 6:03/km

Saturday Nov 25, 2006 #

Running long 1:21:20 [3] 13.8 km (5:54 / km) +500m 4:59 / km
ahr:135 max:148 shoes: Brooks Glycerin 4

Laegern-Hochwacht - Laegernweid - Regensberg.
GPS track

Friday Nov 24, 2006 #

Running 44:24 [3] 7.5 km (5:55 / km) +145m 5:24 / km
ahr:126 max:140 shoes: Brooks Glycerin 4

Evening run. Nice temperature considering it is end of November.

Thursday Nov 23, 2006 #

Running (Morning run) 30:45 [2] 5.5 km (5:35 / km) +90m 5:10 / km
ahr:121 max:138 shoes: Brooks Glycerin 4

Breitlen loops.

Orienteering 1:03:37 [4] *** 10.1 km (6:18 / km) +150m 5:52 / km
ahr:143 max:152 shoes: Integrators2

O training Ruemlang. Distance is GPS measured.

Wednesday Nov 22, 2006 #

Running (Morning run) 44:37 [3] 7.5 km (5:57 / km) +135m 5:27 / km
ahr:125 max:139 shoes: Brooks Glycerin 4

Cycling (Indoor trainer) 46:00 [2] 18.0 km (2:33 / km)
ahr:115 max:132

Sunday Nov 19, 2006 #

Running 1:01:30 [3] 10.5 km (5:51 / km) +250m 5:14 / km
ahr:128 max:143 shoes: Brooks Glycerin 4

Conn - Lake Cresta.

Saturday Nov 18, 2006 #

Orienteering 45:50 [3] **** 5.2 km (8:49 / km) +200m 7:24 / km
ahr:140 max:150 shoes: Integrators2

O training Bot Fiena Trin. Distance is GPS measured.

Running warm up/down 31:00 [2] 4.5 km (6:53 / km) +150m 5:54 / km
shoes: Integrators2

To/from o training.

Friday Nov 17, 2006 #

Running 48:24 [3] 8.0 km (6:03 / km) +200m 5:23 / km
ahr:125 max:145 shoes: Brooks Glycerin 4

Trin-Digg, Trin, Porclis.

Thursday Nov 16, 2006 #

Cycling 45:00 [1] 18.0 km (2:30 / km)
ahr:102 max:119

Easy indoor cycling.

Wednesday Nov 15, 2006 #

Running 1:03:40 [3] 10.0 km (6:22 / km) +450m 5:12 / km
ahr:125 max:153 shoes: Brooks Glycerin 4

Laegern Hochwacht via Boleberen (steep!). 34:34 up, 29:06 down.

Tuesday Nov 14, 2006 #

Running 59:46 [3] 11.0 km (5:26 / km) +200m 4:59 / km
ahr:130 max:143 shoes: Brooks Glycerin 4

Oetlikon, Otelfingen-Golf.

Monday Nov 13, 2006 #

Running 48:56 [3] 9.0 km (5:26 / km) +200m 4:54 / km
ahr:123 max:142 shoes: Brooks Glycerin 4

Buchs loop.

Sunday Nov 12, 2006 #

Orienteering race 40:17 [5] *** 5.8 km (6:57 / km) +65m 6:35 / km
ahr:153 max:161 shoes: Integrators2

ROLV NOS OL. Regional event near Kreuzlingen. I felt young today, so I ran M50. Had a good run with few mistakes, could be 1 or 2 minutes faster at most.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Integrators2

To the start and from the finish of the race.

Saturday Nov 11, 2006 #

Note
(rest day)

Weather is not inviting for a workout.

Friday Nov 10, 2006 #

Running intervals 12:30 [4] 3.0 km (4:10 / km)
max:155 shoes: Nike Free

Threshold training on the track in Regensdorf: 10x 75s (300m) with 45s recovery jogging between intervals.

Running warm up/down 27:30 [2] 4.5 km (6:07 / km)
shoes: Nike Free

Before, between, after intervals.

Thursday Nov 9, 2006 #

Running 54:26 [2] 9.5 km (5:44 / km) +200m 5:11 / km
ahr:123 max:142 shoes: Brooks Glycerin 4

Otelfingen loop.

Wednesday Nov 8, 2006 #

Running (Morning run) 30:34 [2] 5.5 km (5:33 / km) +95m 5:07 / km
ahr:118 max:133 shoes: Brooks Glycerin 4

Breitlen loops.

Orienteering 45:44 [4] *** 7.0 km (6:32 / km) +100m 6:06 / km
ahr:144 max:155 shoes: Integrators2

O training Ruemlang.

Tuesday Nov 7, 2006 #

Running 59:52 [3] 10.2 km (5:52 / km) +300m 5:07 / km
ahr:129 max:144 shoes: Brooks Glycerin 4

Buchs - Laegern.

Monday Nov 6, 2006 #

Running 42:00 [2] 7.0 km (6:00 / km) +160m 5:23 / km
shoes: Brooks Glycerin 4

Recovery jogging.

Sunday Nov 5, 2006 #

Orienteering race 52:42 [4] *** 7.9 km (6:40 / km) +175m 6:00 / km
(injured) shoes: Integrators2

Team Chamionships in Sissach. Together with Hans Baumann and Hansruedi Schlatter. 2nd place H185. I did 8 out of 13 controls plus finish (about 57% of the direct distance). Distance logged is effective distance (official direct distance was 6.7 km with 230 m of climb). We had a good run, SI stick was always moving.
Still some pain in the lower back when running downhill, but not too bad.

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

Before the race.

Thursday Nov 2, 2006 #

Running 41:17 [2] 7.0 km (5:54 / km) +160m 5:18 / km
ahr:122 max:143 (injured) shoes: Brooks Glycerin 4

Pain in the lower back is still present, but I was finally able to do an easy workout. Nice weather, temperature low at 6°.

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