Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Sep 30, 2007:

activity	#	time	miles		km		+m
Orienteering	17	14:31:31	61.58	(14:09)	99.1	(8:48)	3670
Running	22	9:48:29	60.15	(9:47)	96.8	(6:05)	1660
Cycling	5	4:39:45	65.87	(4:15)	106.0	(2:38)	550
Strength	5	3:38:00
Total	27	32:37:45	187.59		301.9		5880

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Sunday Sep 30, 2007 #

Cycling (Indoor trainer) 30:00 [1] 12.0 km (2:30 / km)
ahr:101 max:115

Morning ride on TravelMag.

Orienteering race 52:24 [4] *** 5.4 km (9:42 / km) +300m 7:36 / km
shoes: Integrators3

Biberister OL. Regional event on Balmberg near Solothurn. Had a decent race technically, but felt very tired and coudn't run at a high pace. Climbing was painful. Slowdown after control #10. Obviously not fully recovered from yesterday's race.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Before the race.

Saturday Sep 29, 2007 #

Cycling (Indoor trainer) 30:00 [1] 12.0 km (2:30 / km)
ahr:103 max:118

Morning ride on TravelMag.

Orienteering race 43:00 [5] *** 5.3 km (8:07 / km) +220m 6:43 / km
ahr:152 max:162 shoes: Integrators3

Oristaler OL. Regional event near Liestal. A good race, except bad route to control #10 (nearly 2 minutes lost). Good enough to win though.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators3

To the start of the race and back from finish.

Friday Sep 28, 2007 #

Strength (Machines) 48:00 [1]
shoes: Nike Free

Includes warm up (10 min of indoor cycling) + some stretching.

Thursday Sep 27, 2007 #

Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km
max:160 shoes: Brooks Glycerin 4

Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals.

Running warm up/down 32:37 [2] 5.0 km (6:31 / km) +60m 6:09 / km
shoes: Brooks Glycerin 4

Before, between and after intervals.

Orienteering 45:18 [2] *** 5.2 km (8:43 / km) +200m 7:18 / km
shoes: Integrators3

O training Altberg-Ost. Easy pace.

Wednesday Sep 26, 2007 #

Running (Morning run) 28:33 [3] 5.5 km (5:11 / km) +90m 4:48 / km
ahr:126 max:143 shoes: Brooks Glycerin 4

Breitlen loops.

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

Includes some stretching.

Tuesday Sep 25, 2007 #

Note
(rest day)

Lack of motivation...

Monday Sep 24, 2007 #

Cycling 1:22:38 [2] 31.0 km (2:40 / km) +200m 2:35 / km

Oetlikon - Katzensee - Buchs - Otelfingen. Nice biking workout before the expected bad weather tomorrow.

Sunday Sep 23, 2007 #

Event: Swiss O championship long

Orienteering race 1:06:13 [4] *** 7.6 km (8:43 / km) +270m 7:24 / km
shoes: Integrators3

Swiss Champs Long Distance in Bowil. Fatal mistake at the beginning: wrong control which looked exactly like my #1 (same control description). Finally I found it to be my #7... About 6 minutes lost already! Had the strong desire to quit, but nevertheless did proceed with subzero motivation. Jogging/hiking uphill, running downhill. This was a frustrating experience: bad race after a period of good training.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +150m 7:16 / km
shoes: Integrators3

To the start of the race.

Saturday Sep 22, 2007 #

Event: 5. National Race

Orienteering race 31:19 [5] *** 4.1 km (7:38 / km) +160m 6:23 / km
shoes: Integrators3

National event in Bowil. Had a decent race, no mistakes, but didn't push hard enough. 4th place, 1:35 behind winner.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators3

Before the race.

Friday Sep 21, 2007 #

Cycling 1:23:43 [2] 31.0 km (2:42 / km) +200m 2:37 / km
ahr:115 max:129

Oetlikon - Katzensee - Buchs - Otelfingen.

Thursday Sep 20, 2007 #

Orienteering 51:40 [3] *** 7.2 km (7:11 / km) +220m 6:13 / km
shoes: Integrators2

O training Pfaeffikon (Stoffel/Rosinli) Reran course of recent national event. Tried some alternative routes.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +70m 6:29 / km
shoes: Integrators2

Wednesday Sep 19, 2007 #

Running (Morning run) 30:01 [2] 5.5 km (5:27 / km) +90m 5:03 / km
ahr:121 max:138 shoes: Brooks Glycerin 4

Breitlen loops.

Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km
max:162 shoes: Brooks Glycerin 4

Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals.

Running warm up/down 31:35 [2] 5.0 km (6:19 / km) +60m 5:58 / km
shoes: Brooks Glycerin 4

Before, between and after intervals.

Tuesday Sep 18, 2007 #

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

Includes warm up (10 min of indoor cycling) + some stretching.

Monday Sep 17, 2007 #

Orienteering 46:13 [3] *** 6.0 km (7:42 / km) +200m 6:36 / km
shoes: Integrators3

O training Blasenflue. EOM relevant terrain. Did H60 course of Emmentaler OL 06.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators3

Parking to start, finish to parking at Moosegg, before and after o training.

Sunday Sep 16, 2007 #

Orienteering race 30:34 [5] *** 3.7 km (8:16 / km) +120m 7:07 / km
shoes: Integrators3

Freiburger OL. Regional event. Nice terrain, perfect weather. I had a very good race, no mistakes.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +180m 6:15 / km

To the start of the race.

Orienteering 29:11 [3] *** 3.0 km (9:44 / km) +80m 8:35 / km
shoes: Integrators3

O training Schoenenboden-Geissalp. Late afternoon training, same terrain as the race in the morning.

Saturday Sep 15, 2007 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Warm up for o training.

Orienteering 1:17:27 [2] *** 6.0 km (12:55 / km) +400m 9:41 / km
shoes: Integrators3

Freiburger O weekend: O training Schoenenboden-Geissalp. After some problems to find first 2 controls, I switched to jogging/hiking mode. Also observing relay runners when they tried to find misplaced control #41..

Friday Sep 14, 2007 #

Cycling 53:24 [2] 20.0 km (2:40 / km) +150m 2:34 / km
ahr:115 max:131

To the gym in Regensdorf and back.

Running 27:00 [2] 5.0 km (5:24 / km)
shoes: Brooks Glycerin 4

On the road. Included 3x 1.5 min hard.

Strength (Machines) 40:00 [1]
shoes: Brooks Glycerin 4

Includes some stretching.

Thursday Sep 13, 2007 #

Running long 1:23:25 [3] 14.0 km (5:58 / km) +300m 5:23 / km
ahr:134 max:147 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Lake Cauma - Conn - Pintrun.

Wednesday Sep 12, 2007 #

Orienteering 1:03:29 [2] **** 4.8 km (13:14 / km) +250m 10:30 / km
ahr:124 max:141 shoes: Jalas

O training Brambruesch. Steep slopes, rough footing.

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

Tuesday Sep 11, 2007 #

Strength (Machines) 48:00 [1]
shoes: Nike Free

Includes warm up (11 min of indoor cycling) + some stretching.

Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km
max:158 shoes: Brooks Glycerin 4

Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals.

Running warm up/down 27:00 [2] 4.0 km (6:45 / km) +60m 6:17 / km
shoes: Brooks Glycerin 4

Before, between and after intervals.

Monday Sep 10, 2007 #

Note
(rest day)

Sunday Sep 9, 2007 #

Event: 4. National Race / Pfäffiker OL

Orienteering race 54:04 [4] *** 7.5 km (7:13 / km) +205m 6:21 / km
shoes: Integrators2

Pfaeffiker OL, National event. Had a decent race. Legs a bit tired from all the training I did this week. Lost some time attacking control #7 (1.5 minutes) and to #14 (wrong control first: 50 s lost). 3rd place, 1:40 behind winner.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km
shoes: Integrators2

To the start of the race.

Saturday Sep 8, 2007 #

Running (Morning run) 20:18 [2] 3.5 km (5:48 / km) +50m 5:25 / km
shoes: Nike Free

Wake up jogging at Curaglia.

Orienteering 40:36 [3] *** 4.5 km (9:01 / km) +160m 7:40 / km
ahr:131 max:144 shoes: Jalas

Final O training before the national race. Didn't push very hard.

Friday Sep 7, 2007 #

Running (Morning run) 38:39 [2] 6.5 km (5:57 / km) +70m 5:39 / km
ahr:115 max:128 shoes: Nike Free

Cureglia - Origlio.

Thursday Sep 6, 2007 #

Running (Morning run) 23:03 [2] 4.0 km (5:46 / km) +70m 5:18 / km
shoes: Nike Free

From the campsite again.

Orienteering 19:12 [1] * 2.0 km (9:36 / km)
shoes: Nike Free

City of Lugano. Walking course of sprint champs. My race time was 11:12 then.

Orienteering 55:31 [2] *** 6.0 km (9:15 / km) +220m 7:49 / km
ahr:124 max:135 shoes: Integrators2

Easy paced O training near Tesserete.

Wednesday Sep 5, 2007 #

Running (Morning run) 32:18 [2] 5.5 km (5:52 / km) +85m 5:27 / km
ahr:116 max:126 shoes: Nike Free

Near the campsite in Cureglia.

Orienteering 40:28 [3] **** 4.0 km (10:07 / km) +150m 8:31 / km
ahr:126 max:138 shoes: Integrators3

O training Taverne. Loss of map contact to control #6. My navigational skills are not top notch these days.

Tuesday Sep 4, 2007 #

Orienteering 46:33 [3] *** 5.0 km (9:19 / km) +160m 8:02 / km
ahr:132 max:143 shoes: Jalas

O training Cademario.

C • Winterflucht 3

Monday Sep 3, 2007 #

Orienteering 35:20 [4] *** 5.5 km (6:25 / km) +145m 5:41 / km
ahr:145 max:153 shoes: Integrators3

Reran course of yesterday's relay. Time #4 to #5 was 12 minutes today, yesterday 19.5 minutes. Rest at the same speed.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Integrators3

Sunday Sep 2, 2007 #

Event: SOM

Orienteering race 42:59 [4] *** 6.3 km (6:49 / km) +210m 5:51 / km
shoes: Integrators2

Swiss Relay Champs. Ran 3rd leg with a big mistake to control #5 (6..7minutes). Still 2nd best time on leg, 5th total.

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

Saturday Sep 1, 2007 #

Note
(rest day)

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