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Training Log Archive: kurthu

In the 30 days ending Nov 30, 2007:

activity # timemileskm+m
  Cycling25 27:39:20 420.05(3:57) 676.0(2:27)
  Running13 10:06:57 64.75(9:22) 104.2(5:49) 1845
  Orienteering6 6:00:15 28.89(12:28) 46.5(7:45) 1460
  stretching18 2:39:00
  Strength3 1:11:00
  Total29 47:36:32 513.69 826.7 3305
  [1-5]29 44:57:32

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Friday Nov 30, 2007 #

Running (Morning run) 22:30 [2] 4.0 km (5:38 / km) +50m 5:18 / km
ahr:126 max:137 shoes: Brooks Glycerin 4

Parlatsch loop. Pre-breakfast jogging.

Running 1:03:55 [3] 11.0 km (5:49 / km) +280m 5:09 / km
ahr:137 max:152 shoes: Brooks Glycerin 4

Uaul Grond: Lake Cresta - Conn - Pintrun.

Thursday Nov 29, 2007 #

Note
(rest day)

Wednesday Nov 28, 2007 #

Cycling (Indoor trainer) 1:05:00 [1] 26.0 km (2:30 / km)
ahr:104 max:127

Orienteering 1:04:36 [4] *** 7.3 km (8:51 / km) +210m 7:44 / km
shoes: Integrators3

Suhr by Night. Night O training. Good weather conditions. Forest with much deadfall and some brambles. Had problems seeing the course on the map, especially the butterflies. It was difficult to keep the correct sequence of controls. One very bad mistake going out of control #15: ran on wrong trail and nearly left the map... Relocation took quite some time.
Karte (RouteGadget)

Tuesday Nov 27, 2007 #

Strength (Machines) 25:00 [1]

Cycling (Spinning) 50:00 [3] 25.0 km (2:00 / km)
ahr:131 max:144

At the gym in Regensdorf.

stretching 10:00 [0]

Monday Nov 26, 2007 #

Cycling (Indoor trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:105 max:123

Orienteering 50:48 [4] *** 7.0 km (7:15 / km) +180m 6:26 / km
ahr:142 max:151 shoes: Integrators3

O training Egg-Platten Wehntal.

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

Before/after O training.

Sunday Nov 25, 2007 #

Cycling (Indoor trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:105 max:125

Running 1:01:45 [3] 11.5 km (5:22 / km) +200m 4:56 / km
ahr:140 max:156 shoes: Brooks Glycerin 4

Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist.

stretching 10:00 [0]

Saturday Nov 24, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 24.0 km (2:30 / km)
ahr:100 max:123

Friday Nov 23, 2007 #

Cycling (Indoor trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:104 max:126

On TravelMag.

stretching 10:00 [0]

Thursday Nov 22, 2007 #

Cycling (Indoor trainer) 1:16:00 [1] 30.0 km (2:32 / km)
ahr:105 max:124

On TravelMag.

Orienteering long 1:20:39 [3] * 12.5 km (6:27 / km) +370m 5:37 / km
ahr:134 max:152 shoes: Brooks Glycerin 4

With map Eigi-Wettingen, all on trails.

stretching 12:00 [0]

Wednesday Nov 21, 2007 #

Cycling (Indoor trainer) 1:20:00 [2] 32.0 km (2:30 / km)
ahr:109 max:127

On TravelMag.

Running intervals 20:00 [4] 4.2 km (4:46 / km)
max:161 shoes: Brooks Glycerin 4

On roads/trails: 2 sets of 10x 30s on / 30s off. 5 min recovery jogging between sets.

Running warm up/down 38:37 [2] 6.0 km (6:26 / km) +180m 5:36 / km
shoes: Brooks Glycerin 4

Before/after intervals and between sets.

stretching 10:00 [0]

Tuesday Nov 20, 2007 #

Strength (Machines) 20:00 [1]

Cycling (Spinning) 47:20 [3] 20.0 km (2:22 / km)
ahr:127 max:144

At the gym in Regensdorf.

stretching 12:00 [0]

Monday Nov 19, 2007 #

Cycling (Indoor trainer) 1:30:00 [1] 36.0 km (2:30 / km)
ahr:108 max:122

On TravelMag.

Running 1:03:05 [3] 11.5 km (5:29 / km) +200m 5:03 / km
ahr:141 max:155 shoes: Brooks Glycerin 4

Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist.

stretching 10:00 [0]

Sunday Nov 18, 2007 #

Cycling (Indoor trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:101 max:122

On TravelMag.

Saturday Nov 17, 2007 #

Cycling (Indoor trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:107 max:132

On TravelMag.

Running 57:45 [3] 10.5 km (5:30 / km) +200m 5:01 / km
ahr:137 max:158 shoes: Brooks Glycerin 4

Oetlikon - Otelfingen - Breitlen.

stretching 10:00 [0]

Friday Nov 16, 2007 #

Cycling (Indoor trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:108 max:127

On TravelMag.

stretching 10:00 [0]

Thursday Nov 15, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 24.0 km (2:30 / km)
ahr:106 max:123

On TravelMag.

Running 58:39 [3] 10.0 km (5:52 / km) +165m 5:25 / km
shoes: Brooks Glycerin 4

Otelfingen - Breitlen.

stretching 8:00 [0]

Wednesday Nov 14, 2007 #

Cycling (Indoor trainer) 1:30:00 [1] 36.0 km (2:30 / km)
ahr:105 max:123

On TravelMag.

stretching 8:00 [0]

Tuesday Nov 13, 2007 #

Cycling (Indoor trainer) 45:00 [1] 18.0 km (2:30 / km)
ahr:105 max:120

Morning ride on TravelMag.

Monday Nov 12, 2007 #

Cycling (Indoor trainer) 1:05:00 [1] 26.0 km (2:30 / km)
ahr:102 max:124

Morning ride on Travelmag.

Running 48:37 [2] 8.0 km (6:05 / km) +150m 5:33 / km
shoes: Brooks Glycerin 4

Otelfingen - Breitlen.

stretching 6:00 [0]

Sunday Nov 11, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 24.0 km (2:30 / km)
ahr:106 max:131

On TravelMag. Planned to do some orienteering this weekend but sickness and bad weather kept me indoors.

stretching 5:00 [0]

Saturday Nov 10, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 24.0 km (2:30 / km)
ahr:108 max:126

On TravelMag.

stretching 8:00 [0]

Friday Nov 9, 2007 #

Cycling (Indoor trainer) 1:36:00 [1] 38.0 km (2:32 / km)
ahr:104 max:118

Easy pace on TravelMag, just burning a few calories.

stretching 5:00 [0]

Thursday Nov 8, 2007 #

Cycling (Indoor trainer) 1:20:00 [1] 32.0 km (2:30 / km)
ahr:105 max:123

On TravelMag.

Wednesday Nov 7, 2007 #

Orienteering 1:00:01 [4] *** 7.5 km (8:00 / km) +350m 6:29 / km
ahr:151 max:161 shoes: Integrators3

O training near Wil with map Dietschwiler Hoechi. H60 course of recent national event (couldn't do this race, due to lower back problem then). Course was physically demanding and the weather cold and rainy. Didn't push very hard but HR seems high for the effort I did.
Sore throat, probably catched a cold last Sunday.

Running warm up/down 17:00 [2] 2.5 km (6:48 / km) +70m 5:58 / km
shoes: Integrators3

Parking to the start and finish to parking.

Tuesday Nov 6, 2007 #

Strength (Machines) 26:00 [1]

Reduced loads (lower back still slightly sore).

stretching 15:00 [0]

Between/after strength training and after spinning.

Cycling (Indoor cycling) 50:00 [2] 24.0 km (2:05 / km)
ahr:121 max:141

Spinning at the gym.

Monday Nov 5, 2007 #

Running 56:26 [2] 9.0 km (6:16 / km) +150m 5:47 / km
ahr:120 max:138 shoes: Brooks Glycerin 4

Otelfingen - Breitlen.

stretching 5:00 [0]

Sunday Nov 4, 2007 #

Event: TOM - Swiss Team Orienteering Championships
 

Orienteering race 54:11 [4] *** 7.2 km (7:32 / km) +150m 6:49 / km
shoes: Integrators3

Swiss Team O Championship in Domdidier. Class H185 with Hans Baumann and Franz Wyss. We had a good race, very good teamwork, no major mistakes. 1st place.
I did 3 sections of the course, 6 controls out of 16. Lower back still a bit sore, but running at a higher pace was possible without much pain. Forest was rather green (brambles), staying on the trails was the preferred option.

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

Before the race.

Saturday Nov 3, 2007 #

Cycling (Indoor trainer) 45:00 [1] 19.0 km (2:22 / km)
ahr:99 max:114 (rest day)

Recovery ride on TravelMag.

stretching 5:00 [0]

Friday Nov 2, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 25.0 km (2:24 / km)
ahr:99 max:117

Morning ride on TravelMag.

Orienteering 50:00 [2] *** 5.0 km (10:00 / km) +200m 8:20 / km
ahr:125 max:145 shoes: Integrators3

O-training Eigi.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km) +50m 5:52 / km
shoes: Integrators3

To/from o-training.

Thursday Nov 1, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 25.0 km (2:24 / km)
ahr:102 max:119 (injured)

Morning ride on TravelMag.

Running 46:38 [3] 8.0 km (5:50 / km) +150m 5:20 / km
ahr:130 max:150 shoes: Brooks Glycerin 4

Otelfingen-Breitlen.

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