Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Sep 30, 2008:

activity	#	time	miles		km		+m
Cycling	8	8:00:00	123.96	(3:52)	199.5	(2:24)
Running	14	6:29:59	38.9		62.6		920
Orienteering	8	5:32:20	27.53	(12:04)	44.3	(7:30)	1065
stretching	5	48:00
Total	21	20:50:19	190.39		306.4		1985
[1-5]	21	20:02:19

1:29

0:00

» now

Tuesday Sep 30, 2008 #

Running 52:05 [2] 8.5 km (6:08 / km) +200m 5:29 / km
ahr:130 max:145 shoes: adiSTAR Cushion 6

Buchs loop.

Sunday Sep 28, 2008 #

Orienteering race 1:14:14 [4] **** 7.0 km (10:36 / km) +250m 9:00 / km
ahr:148 max:163 shoes: Integrators4

Weekend alpino ticinese. National event at Passo del Lucomagno. Nice weather but a very bad race for me. Missed control #4. This leg finally took 10.5 minutes instead of 1. Motivation was lost and I stepped down my pace.
On the positive side: no pain in lower back, good.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators4

To the start of the race - arrived just in time!

Saturday Sep 27, 2008 #

Orienteering race 33:36 [5] 4.2 km (8:00 / km) +100m 7:09 / km
ahr:159 max:167 shoes: Integrators4

Weekend alpino ticinese. National event in Campra. Mostly short legs made ithis course rather easy technically. Expected lower back pain to become a problem, but this, surprisingly, ditn't happen. Had a decent race with only 2 minor mistakes: route choice to #9 - a long leg - was not optimal and a bad approach to #10 (30..40s).
HR on the high side (good or bad ?).

Running warm up/down 5:00 [2]
shoes: Integrators4

Short warm up before the start, after walking around for about 30 minutes to loosen lower back a bit.

Friday Sep 26, 2008 #

Note
(rest day)

Alternative training: Hunting for mushrooms

Thursday Sep 25, 2008 #

Running 35:00 [2] 6.0 km (5:50 / km) +120m 5:18 / km
(injured) shoes: adiSTAR Cushion 6

Prada - Bot Fiena.

Wednesday Sep 24, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:114 max:132 (injured)

On ergo bike. Profile: Hill climb.

Running 23:00 [2] 4.0 km (5:45 / km) +70m 5:17 / km
shoes: adiSTAR Cushion 6

To Lake Cresta. Was able to do a short test run without much pain.

C • Gerade noch rechtzeitig für... 2

Tuesday Sep 23, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:117 max:134 (injured)

On ergo bike. Profile: Cross country.

stretching 10:00 [0]

Monday Sep 22, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:108 max:120 (injured)

On ergo bike. Profile: Rolling hills.

Sunday Sep 21, 2008 #

Cycling intervals (Indoor trainer) 1:00:00 23.5 km (2:33 / km)
ahr:129 max:154 (injured)

On ergo bike. 10x (2 min @200W, 3 min @100W). 10 min warm up/dn.

stretching 8:00 [0]

Saturday Sep 20, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:119 max:136 (injured)

On ergo bike. Profile: cross country.

Friday Sep 19, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:102 max:115 (injured)

On ergo bike. Was able to do some easy, non-impact training again.

Sunday Sep 14, 2008 #

Orienteering race 20:00 [4] *** 2.0 km (10:00 / km) +150m 7:16 / km
(injured) shoes: Integrators4

6th National event, Baselbieter OL, Schafmatt. Had to quit after 20 minutes, unable to run due to lower back pain. Happened 4 minutes into the race, running downhill. Walked back to the competition center (about 4 km). Maybe the end of saison 2008 for me. Very frustrating.

C • Gute Besserung und hoffentl... 3

C • Gute Besserung und hoffentl... 1

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators4

Before the race.

Saturday Sep 13, 2008 #

Note
(rest day)

Friday Sep 12, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:117 max:131

On ergo bike.

Thursday Sep 11, 2008 #

Running 1:11:04 [2] 11.6 km (6:08 / km) +150m 5:45 / km
ahr:124 max:140 shoes: adiSTAR Cushion 6

Gmeumeri - Wuerenlos - Birch - Otelfingen.

C • Belgien 5 Tage-OL 3

Wednesday Sep 10, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:116 max:133

On ergo bike. Profile: cross country.

Tuesday Sep 9, 2008 #

Orienteering tempo 59:38 [4] *** 9.5 km (6:17 / km) +180m 5:44 / km
ahr:148 max:156 shoes: Integrators4

O training Siggenberg. Reran course of last Sunday. Tried some other route choices. Weather: sunny and warm.
GPS track (RouteGadget)

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators4

Parking to/from O training.

Monday Sep 8, 2008 #

Running 51:17 [2] 8.5 km (6:02 / km) +150m 5:33 / km
ahr:122 max:133 shoes: adiSTAR Cushion 6

Recovery jogging. Aggenbuehl - Birch - Otelfingen.

stretching 10:00 [0]

Sunday Sep 7, 2008 #

Orienteering race 1:08:33 [5] *** 9.5 km (7:13 / km) +200m 6:32 / km
ahr:148 max:155 shoes: Integrators3

Swiss Championships Long Distance. Not a good race. Bad route choices to control #2 (1 min) and #10 (2 min). Problems to find #5 (3.5 min).
Low HR. Didn't push hard enough.

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

Before and after the race.

Saturday Sep 6, 2008 #

Orienteering race 12:24 [5] * 2.1 km (5:54 / km) +45m 5:20 / km
shoes: Nike Free

Swiss Championships Sprint. City O in the town of Baden. Had a near perfect race. 2nd best time (12 s behind).

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

To the start of the race.

Friday Sep 5, 2008 #

Note
(rest day)

Thursday Sep 4, 2008 #

Running intervals 10:00 [4] 2.3 km (4:21 / km)
max:154 shoes: adiSTAR Cushion 6

10x 30 s on, 30 s off, on dirt road, slightly downhillish. Light rain showers.

Running warm up/down 27:00 [2] 4.2 km (6:26 / km) +110m 5:41 / km
shoes: adiSTAR Cushion 6

Before and after intervals.

stretching 10:00 [0]

Wednesday Sep 3, 2008 #

Running (Morning jog) 23:38 [2] 4.0 km (5:55 / km) +70m 5:26 / km
shoes: adiSTAR Cushion 6

To Lake Cresta.

Orienteering 26:55 [3] * 4.5 km (5:59 / km) +40m 5:44 / km
shoes: Nike Free

City O training in Bremgarten. Club training of Bussola OK. 2 sprints with 5 minutes recovery in between. 12:21 + 14:34.

stretching 10:00 [0]

Tuesday Sep 2, 2008 #

Running (Morning jog) 21:55 [2] 4.0 km (5:29 / km) +50m 5:09 / km
shoes: adiSTAR Cushion 6

Parlatsch loop.

Orienteering 37:00 [3] * 5.5 km (6:44 / km) +100m 6:10 / km
shoes: adiSTAR Cushion 6

City O training in Chur (Club training OLG Chur).

Monday Sep 1, 2008 #

Note
(rest day)

« Earlier | Later »