Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Cycling	14	15:42:22	244.14	(3:52)	392.9	(2:24)	2010
Orienteering	11	8:42:06	39.64	(13:10)	63.8	(8:11)	2020
stretching	11	2:37:00
Strength	5	2:05:00
Running	6	1:50:45	12.61	(8:47)	20.3	(5:27)	330
Total	27	30:57:13	296.39		477.0		4360

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Thursday Apr 30, 2009 #

Orienteering 45:48 [3] *** 6.5 km (7:03 / km) +100m 6:33 / km
ahr:129 max:142 (injured) shoes: Integrators4

O training Hardwald, Kloten. Calf strain hurts quite badly.

stretching 15:00 [1]

Wednesday Apr 29, 2009 #

Running 29:21 [2] 5.5 km (5:20 / km) +90m 4:56 / km
(injured) shoes: newbalance

Breitlen loops. Catched kind of calf strain somehow.

Tuesday Apr 28, 2009 #

Cycling intervals (Indoor trainer) 1:00:00 27.0 km (2:13 / km)
max:149

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

stretching 15:00 [1]

Monday Apr 27, 2009 #

Strength (Machines) 25:00 [1]

Cycling (Indoor trainer) 1:29:00 [2] 42.2 km (2:07 / km)
ahr:110 max:122

Ergo bike marathon. Profile: 3 hills.

Sunday Apr 26, 2009 #

Orienteering race 41:36 [5] *** 6.2 km (6:43 / km) +100m 6:13 / km
shoes: Integrators4

Bucheggberger OL. Regional event in Lueterkofen near Solothurn with map Lerchenberg. Good weather conditions. Technically on the easy side.
I had a good race, just one minor mistake going into control #6, maybe 30..40 s delay. Best time M65.
Hip didn't slow me down, but I felt generally tired.

stretching 15:00 [1]

Saturday Apr 25, 2009 #

Strength (Machines) 25:00 [1]

Friday Apr 24, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 28.0 km (2:09 / km)
ahr:118 max:134

Ergo bike. Profile: cross country.

Thursday Apr 23, 2009 #

Orienteering 40:49 [4] 6.6 km (6:11 / km) +90m 5:47 / km
ahr:147 max:156 shoes: Integrators4

O training Hardwald. Re-ran race of last Sunday.

stretching 15:00 [1]

Wednesday Apr 22, 2009 #

Cycling (Mountain bike) 1:18:42 [2] 30.5 km (2:35 / km) +200m 2:30 / km
ahr:123 max:138

Easy MTB loop. Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen.

Tuesday Apr 21, 2009 #

Orienteering 55:15 [4] *** 6.8 km (8:07 / km) +290m 6:42 / km
ahr:146 max:157 shoes: Integrators4

O training Linnerberg. M65 course of 2nd National Event. At 90% race pace.

C • Linnerberg 2

stretching 14:00 [1]

Monday Apr 20, 2009 #

Strength (Machines) 25:00 [1]

Cycling (Indoor trainer) 1:32:00 [2] 42.2 km (2:11 / km)
ahr:109 max:122

Ergo bike marathon. Profile: 3 hills.

Sunday Apr 19, 2009 #

Orienteering race 44:00 [4] *** 6.9 km (6:23 / km) +90m 5:59 / km
shoes: Integrators4

Glatttal-OL, regional event near Kloten with map Hardwald.
Had a decent race technically, only some minor mistakes, less than 2 minutes total. Hip better now, not much pain. Physically not 100 %.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Integrators4

To the start of the race.

stretching 15:00 [1]

Saturday Apr 18, 2009 #

Note
(rest day)

Friday Apr 17, 2009 #

Running 22:08 [3] 4.0 km (5:32 / km) +80m 5:02 / km
ahr:132 max:146 shoes: adiSTAR Cushion 6

Lake Cresta - Sur Aua.

Thursday Apr 16, 2009 #

Orienteering 1:20:18 [2] 6.8 km (11:49 / km) +330m 9:30 / km
ahr:118 max:138 shoes: Integrators4

O training Fuerstenwald. Did M60 course of last years national event from finish to start. Map training, just walking.

stretching 14:00 [1]

Wednesday Apr 15, 2009 #

Cycling (Mountain bike) 1:18:35 [2] 29.0 km (2:43 / km) +380m 2:33 / km
ahr:116 max:131

Laegern roundtrip. Regensberg - Niederweningen - Ennetbaden - Wettingen - Otelfingen.

Tuesday Apr 14, 2009 #

Cycling (Mountain bike) 1:11:00 [2] 27.0 km (2:38 / km) +200m 2:32 / km
ahr:119 max:135

To/from gym Regensdorf.

Strength (Machines) 25:00 [1]

stretching 15:00 [1]

Monday Apr 13, 2009 #

Orienteering race 55:30 [4] *** 5.8 km (9:34 / km) +270m 7:46 / km
ahr:150 max:159 shoes: Integrators4

Paques en Alsace, Day 3. Chasing start, 4 minutes behind leader, which I catched at control #6. Problems at control #7 which was misplaced (much too low). Very bad route to #8 then. Lost about 10 minutes at these 2 controls (and also contact to leader). 4th for the day, but 2nd total.

Note

Hip not worse after 3 races, that's good. No running for the next few days.

Sunday Apr 12, 2009 #

Orienteering race 45:49 [4] *** 5.1 km (8:59 / km) +230m 7:20 / km
ahr:149 max:160 shoes: Integrators4

Paques en Alsace, Day 2. Not a good race. Many mistakes (7 minutes total). 2nd place of the day again.

Saturday Apr 11, 2009 #

Event: Paques 2009

Orienteering race 41:41 [5] *** 4.0 km (10:25 / km) +260m 7:52 / km
ahr:153 max:162 shoes: Integrators4

Paques en Alsace, Day 1. Had a decent race. 2..3 minutes of mistakes. Hip didn't hurt too much. 2nd place of the day.

Friday Apr 10, 2009 #

Note
(rest day)

Thursday Apr 9, 2009 #

Orienteering 41:20 [4] *** 5.6 km (7:23 / km) +160m 6:28 / km
ahr:149 max:158 shoes: Integrators4

O training Erlinsbach with map Buerwald. Sunny and warm. Did my course of the night championship. Hip was still sore, but I was able to run the full distance this time.
RouteGadget

C • und wie siehts die belaufba... 2

Wednesday Apr 8, 2009 #

Strength (Machines) 25:00 [1]

Cycling (Indoor trainer) 1:00:00 [2] 27.0 km (2:13 / km)
ahr:122 max:139

Ergo bike. Profile: cross country.

Tuesday Apr 7, 2009 #

Running 30:46 [2] 5.5 km (5:36 / km) +100m 5:08 / km
shoes: newbalance

Breitlen loops. Hip still sore, but pain has moved slightly upwards.

Cycling (Mountain bike) 28:50 [4] 5.5 km (5:15 / km) +350m 3:59 / km
ahr:146 max:155

Top of Laegern, uphill...

Cycling (Mountain bike) 9:47 [2] 5.5 km (1:47 / km)
ahr:126 max:136

..and downhill, same way.

stretching 15:00 [1]

Monday Apr 6, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 30.0 km (2:00 / km)
ahr:112 max:124

Night ride on ergo bike. Profile: 3 hills.

Sunday Apr 5, 2009 #

Cycling (Mountain bike) 1:30:55 [2] 33.5 km (2:43 / km) +350m 2:35 / km

Laegern round trip on the road. Wettingen - Ennetbaden - Ehrendingen - Niederweningen - Dielsdorf - Bergwerk - Buchs.

stretching 12:00 [1]

Saturday Apr 4, 2009 #

Cycling (Indoor trainer) 25:00 [2] 11.6 km (2:09 / km)
ahr:112 max:123

Ergo bike. Profile: 3 hills. Pre-warmup for Night champs (Start: 23:25).

Running warm up/down 8 [2] 1.0 km (8 / km)
shoes: Integrators4

To the start of the race. Rain shower, but not too bad. Hip seems ok, no pain.

Orienteering race 30:00 *** 3.5 km (8:34 / km) +100m 7:30 / km
max:164 shoes: Integrators4

Night championships near Aarau. Stopped the race after 10 minutes at control #3 due to hip pain. Very frustrating.

C • So eine Sch.....! Gute Bess... 2

Friday Apr 3, 2009 #

Note
(rest day)

Thursday Apr 2, 2009 #

Cycling (Mountain bike) 1:18:33 [3] 25.2 km (3:07 / km) +530m 2:49 / km
ahr:132 max:146

Laegern roundtrip. Real biking finally. Regensberg - Niederweningen - Schartenfels - Eigi - Otelfingen.

stretching 12:00 [1]

Wednesday Apr 1, 2009 #

Running 20:22 [2] 3.3 km (6:10 / km) +60m 5:39 / km
ahr:122 max:133 shoes: newbalance

Hulligen loop. Hip not ok, still some pain.

Cycling (Indoor trainer) 1:00:00 [2] 28.7 km (2:05 / km)
ahr:116 max:129

Ergo bike. Profile: 3 hills.

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