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Training Log Archive: kurthu

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Running19 16:24:54 99.3(9:55) 159.8(6:10) 3220
  Cycling10 10:38:00 173.05(3:41) 278.5(2:17)
  Orienteering5 4:16:34 22.25(11:32) 35.8(7:10) 870
  stretching12 2:02:00
  Walking1 32:56 1.06(31:11) 1.7(19:22) 350
  Total26 33:54:24 295.65 475.8 4440
  [1-5]26 31:52:24

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Sunday Nov 30, 2008 #

Walking (with poles) 32:56 [2] 1.7 km (19:22 / km) +350m 9:33 / km
ahr:111 max:123 shoes: adiSTAR Cushion 6

Top of Laegern (straight up). Only uphill logged. Downhill was 70 min / 6.5 km.

Cycling (indoor trainer) 1:00:00 intensity: (30:00 @2) + (30:00 @3) 27.0 km (2:13 / km)
ahr:128 max:144

On ergo bike. Profile: cross country.

Saturday Nov 29, 2008 #

Orienteering 1:04:27 [4] *** 9.0 km (7:10 / km) +150m 6:37 / km
ahr:142 max:150 shoes: Integrators4

Easy O training Wangenerwald. Some snow on the ground.

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

To the start of the O training and back to the parking.

stretching 10:00 [0]

Friday Nov 28, 2008 #

Cycling (indoor trainer) 1:33:00 [2] 42.0 km (2:13 / km)
ahr:122 max:139

Ergo bike marathon. Profile: cross country.

stretching 10:00 [0]

Thursday Nov 27, 2008 #

Running long 1:27:31 intensity: (40:00 @2) + (47:31 @3) 14.0 km (6:15 / km) +300m 5:39 / km
ahr:128 max:141 shoes: adiSTAR Cushion 6

Long jog to Lake Cresta - Uaul Grond - Prada - Porclis - Trin - Digg - Mulin.

stretching 10:00 [0]

Wednesday Nov 26, 2008 #

Running (Morning jog) 23:50 [2] 4.0 km (5:58 / km) +60m 5:33 / km
ahr:123 max:136 shoes: adiSTAR Cushion 6

Parlatsch loop.

Running 56:57 intensity: (36:57 @2) + (10:00 @3) + (10:00 @4) 10.0 km (5:42 / km) +150m 5:18 / km
ahr:133 max:152 shoes: adiSTAR Cushion 6

Prada - Mulin. Included intervals: 2 sets of 10x (30s on / 30 s off).

Tuesday Nov 25, 2008 #

Running 1:07:09 [2] 10.5 km (6:24 / km) +250m 5:43 / km
ahr:127 max:137 shoes: adiSTAR Cushion 6

Uaul grond - Lake Cresta - Mulin - Prada. Light snow showers.

Monday Nov 24, 2008 #

Running 1:06:43 [3] 10.0 km (6:40 / km) +200m 6:04 / km
ahr:132 max:147 shoes: adiSTAR Cushion 6

Lake Cresta - Uaul Grond (through deep snow, over/under broken trees) - Prada -Parlatsch - Porclis.

stretching 10:00 [0]

Sunday Nov 23, 2008 #

Running (Morning jog) 24:13 [2] 4.0 km (6:03 / km) +60m 5:38 / km
shoes: adiSTAR Cushion 6

Parlatsch loop. Sunny morning. Deep snow and some broken trees slowed me down.

stretching 10:00 [0]

Saturday Nov 22, 2008 #

Running 50:17 [3] 8.0 km (6:17 / km) +130m 5:49 / km
ahr:129 max:140 shoes: adiSTAR Cushion 6

Parlatsch loops in the snow.

stretching 10:00 [0]

Friday Nov 21, 2008 #

Note
(rest day)

Thursday Nov 20, 2008 #

Running intervals 58:07 intensity: (42:07 @2) + (16:00 @4) 10.0 km (5:49 / km) +100m 5:32 / km
ahr:134 max:153 shoes: adiSTAR Cushion 6

Prada - Mulin. 4x4 minutes "fast".

stretching 12:00 [0]

Wednesday Nov 19, 2008 #

Orienteering 1:08:02 [3] * 10.5 km (6:29 / km) +260m 5:46 / km
ahr:127 max:142 shoes: adiSTAR Cushion 6

O training Bot Fiena. On trails.

Tuesday Nov 18, 2008 #

Running (Morning jog) 25:08 [2] 4.5 km (5:35 / km) +60m 5:14 / km
shoes: adiSTAR Cushion 6

Parlatsch loop.

Running 1:07:53 [3] 11.0 km (6:10 / km) +300m 5:26 / km
ahr:133 max:145 shoes: adiSTAR Cushion 6

Lake Cresta - Uaul Grond - Conn - Pintrun.

Monday Nov 17, 2008 #

Note
(rest day)

Sunday Nov 16, 2008 #

Running 1:08:49 intensity: (30:00 @2) + (38:49 @3) 11.0 km (6:15 / km) +300m 5:30 / km
ahr:129 max:146 shoes: adiSTAR Cushion 6

Trin - Canatschal - Digg - Mulin.

Saturday Nov 15, 2008 #

Running 43:58 [2] 7.0 km (6:17 / km) +200m 5:30 / km
ahr:122 max:136 shoes: adiSTAR Cushion 6

Laegern (slope).

Cycling (indoor trainer) 1:00:00 [2] 27.5 km (2:11 / km)
ahr:119 max:132

On ergo bike. Profile: cross country.

stretching 10:00 [0]

Friday Nov 14, 2008 #

Running 1:06:10 [3] 11.0 km (6:01 / km) +200m 5:31 / km
ahr:126 max:143 shoes: adiSTAR Cushion 6

Eigi - Birch - Otelfingen.

Thursday Nov 13, 2008 #

Cycling intervals (Indoor trainer) 1:00:00 intensity: (20:00 @2) + (20:00 @3) + (20:00 @4) 25.0 km (2:24 / km)
ahr:127 max:147

On ergo bike. Intervals 10x (2 min @ 200W, 3 min @ 100W).

stretching 10:00 [0]

Wednesday Nov 12, 2008 #

Cycling (Indoor trainer) 40:00 [2] 17.5 km (2:17 / km)
ahr:119 max:134

Morning ride on ergo bike. Profile: cross country.

Running 59:12 [3] 10.0 km (5:55 / km) +200m 5:23 / km
ahr:131 max:142 shoes: adiSTAR Cushion 6

Eigi - Aggenbuehl - Birch - Otelfingen.

Tuesday Nov 11, 2008 #

Running 30:20 [2] 5.5 km (5:31 / km) +100m 5:03 / km
shoes: adiSTAR Cushion 6

Breitlen loops.

Cycling (Indoor trainer) 1:10:00 [2] 30.5 km (2:18 / km)
ahr:118 max:130

On ergo bike. Profile: 3 hills.

Monday Nov 10, 2008 #

Running (Morning jog) 39:17 [2] 6.5 km (6:03 / km) +130m 5:30 / km
ahr:129 max:142 shoes: adiSTAR Cushion 6

Otelfingen loop.

Orienteering 51:30 [4] 5.8 km (8:53 / km) +280m 7:09 / km
ahr:148 max:157 shoes: Integrators4

O training Schafmatt.

Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +200m 5:43 / km
shoes: Integrators4

To/from O training.

stretching 10:00 [0]

Sunday Nov 9, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)

On ergo bike. Profile: cross country.

Saturday Nov 8, 2008 #

Orienteering race 29:57 [4] * 5.5 km (5:27 / km) +30m 5:18 / km
shoes: adiSTAR Cushion 6

Town O race in Appenzell. Map readability was a problem (scale 1:7500). Passages hard to see (also overprinted by control circle at #16. Made a bad direction error to #15 (more than a minute lost). Not a good race for ending the season '08.

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

Before the race.

stretching 10:00 [0]

Friday Nov 7, 2008 #

Running 38:41 [2] 6.5 km (5:57 / km) +130m 5:25 / km
ahr:125 max:138 shoes: adiSTAR Cushion 6

Otelfingen loop.

Cycling (Indoor trainer) 1:05:00 [2] 27.5 km (2:22 / km)
ahr:107 max:122

On ergo bike. Profile: 3 hills.

stretching 10:00 [0]

Thursday Nov 6, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:108 max:126

On ergo bike. Profile: 3 hills.

Wednesday Nov 5, 2008 #

Cycling (Indoor trainer) 1:10:00 [2] 30.5 km (2:18 / km)
ahr:120 max:134

On ergo bike. Profile: Cross country.

Tuesday Nov 4, 2008 #

Running 50:39 [2] 8.3 km (6:06 / km) +150m 5:36 / km
ahr:128 max:142 shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen.

Sunday Nov 2, 2008 #

Orienteering race 42:38 intensity: (5:38 @1) + (5:00 @2) + (10:00 @3) + (22:00 @5) *** 5.0 km (8:32 / km) +150m 7:25 / km
shoes: Integrators4

Swiss Team championships. We had a decent race, winning M185.
Running was nearly painless.

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

Before the race.

Saturday Nov 1, 2008 #

Note
(rest day)

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