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Training Log Archive: kurthu

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Cycling13 17:01:10 211.76(4:49) 340.8(3:00) 4040
  Orienteering11 9:22:54 41.23(13:39) 66.35(8:29) 1870
  Running11 4:55:32 30.82(9:35) 49.6(5:58) 680
  stretching8 1:45:00
  Strength1 25:00
  Total28 33:29:36 283.81 456.75 6590

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Tuesday Jun 30, 2009 #

Cycling (Mountain bike) 1:21:46 [2] 28.0 km (2:55 / km) +370m 2:44 / km
ahr:117 max:133

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

Monday Jun 29, 2009 #

Running 50:48 [3] 8.5 km (5:59 / km) +160m 5:28 / km
ahr:134 max:149 shoes: newbalance

Aggenbuehl - Birch - Otelfingen - Breitlen. Felt very tired, high temps., high HR as well.

Sunday Jun 28, 2009 #

Cycling (Mountain bike) 1:54:33 [2] 43.0 km (2:40 / km) +300m 2:34 / km
ahr:119 max:135

Rather longish bike ride. Gmeumeri - Wuerenlos - Regensdorf - Katzensee - Seebach - Affoltern - Buchs - Otelfingen.

Saturday Jun 27, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:119 max:135

On ergo bike. Profile: cross country.

Friday Jun 26, 2009 #

Running intervals 20:00 [4] 4.0 km (5:00 / km)
max:157 shoes: Nike Free

Track Regensdorf: 2 sets of 10x (30 s on, 30 s off). 5 minutes recovery (walking) between sets.

Running warm up/down 16:36 [2] 2.8 km (5:56 / km)
shoes: Nike Free

5 laps before and 2 laps after the interval training.

stretching 6:00 [1]

Thursday Jun 25, 2009 #

Cycling (Mountain bike) 1:20:13 [2] 28.0 km (2:52 / km) +370m 2:41 / km

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

Wednesday Jun 24, 2009 #

Orienteering 59:50 [4] *** 9.0 km (6:39 / km) +100m 6:18 / km
ahr:146 max:161 shoes: Integrators4

O training Kappelerwald.

stretching 15:00 [1]

Tuesday Jun 23, 2009 #

Note
(rest day)

Monday Jun 22, 2009 #

Running 43:46 [2] 7.0 km (6:15 / km) +160m 5:37 / km
ahr:126 max:139 shoes: newbalance

Lake Cresta - Uaul Grond. Recovery jogging.

Sunday Jun 21, 2009 #

Orienteering race 30:58 [5] *** 4.8 km (6:27 / km) +140m 5:38 / km
shoes: Integrators4

Swiss Champs Middle distance near Feldkirch, fairly good race, 1st place M65, cool!
C • Gratuliere zum Titel! 2

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators4

Short warm up to the start of the race.

Saturday Jun 20, 2009 #

Orienteering race 13:25 [4] * 2.3 km (5:50 / km)
shoes: Nike Free

Sprint O in Feldkirch, Austria. 4th national event. Had a decent race. 1 loss of time of ~30s due to incorrect map. 2nd place M65.

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Nike Free

Before the race.

stretching 13:00 [1]

Friday Jun 19, 2009 #

Orienteering 35:00 [2] * 6.0 km (5:50 / km) +100m 5:23 / km
shoes: newbalance

City O training with map Baden (1:4000).

Thursday Jun 18, 2009 #

Orienteering 55:13 [3] *** 6.9 km (8:00 / km) +200m 6:59 / km
ahr:132 max:151 shoes: Integrators4

O training (OK Rafzerfeld) with map Egg-Platten. Compass training. 2 short courses. First ok, then I had some problems on the 2nd one.

Wednesday Jun 17, 2009 #

Cycling (Mountain bike) 1:40:00 [2] 35.0 km (2:51 / km) +400m 2:42 / km

Regensberg - Bülach - Rorbas - Flaach - Andelfingen.

Tuesday Jun 16, 2009 #

Running intervals 20:00 intensity: (10:00 @2) + (10:00 @4) 4.2 km (4:46 / km)
max:154 shoes: newbalance

2 sets of 10x (30 s on / 30 s off). Not pushing very hard at first speedwork after quite some time.

Running warm up/down 27:00 [2] 4.0 km (6:45 / km) +100m 6:00 / km
shoes: newbalance

Before and after intervals.

stretching 15:00 [1]

Monday Jun 15, 2009 #

Note
(rest day)

Sunday Jun 14, 2009 #

Orienteering race 1:05:52 [5] **** 7.25 km (9:05 / km) +350m 7:19 / km
ahr:152 max:161 shoes: Integrators4

Laaxer OL on map La Mutta (western part). High temperatures, lots of climbing. Lost a little time to controls #1 and #2. Ok then until 2nd last control where I didn't go far enough - 6 minutes lost. Unfortunately I also skipped control #10, too bad. Best time was 1:20.
But all in all good feeling: good navigation from #2 to #9 and no pain in left leg.

Saturday Jun 13, 2009 #

Orienteering 1:17:45 [2] ***** 6.6 km (11:47 / km) +200m 10:14 / km
ahr:122 max:150 shoes: Integrators4

Flimser OL. Started as a race - finished as a walk... Took wrong control description, lost 5 minutes at #1 scanning the area for a control with the correct number, without success of course. To #2, ran in the opposite direction: another 7..8 minutes lost. Switched to easy training mode then, skipping some controls.

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Integrators4

A short warm up before the race.

Friday Jun 12, 2009 #

Note
(rest day)

Cycling (Mountain bike) 40:00 [1] 10.0 km (4:00 / km) +200m 3:38 / km

Lake Cresta - Conn - Pintrun.

Thursday Jun 11, 2009 #

Orienteering 1:03:26 intensity: (30:00 @2) + (33:26 @3) ***** 3.6 km (17:37 / km) +200m 13:47 / km
ahr:121 max:140 shoes: Integrators4

O training Uaul Grond, Lake Cresta region. Extremely difficult.

Running warm up/down 27:00 [2] 4.0 km (6:45 / km) +100m 6:00 / km
ahr:120 max:134 shoes: Integrators4

To/from O training.

Wednesday Jun 10, 2009 #

Cycling (Mountain bike) 1:17:18 [2] 12.7 km (6:05 / km) +750m 4:42 / km
ahr:124 max:136

Lake Cresta - Flims - Fidaz - Bargis.

Cycling (Mountain bike) 21:00 [1] 10.6 km (1:59 / km)

Downhill from Bargis.

stretching 14:00 [1]

Tuesday Jun 9, 2009 #

Orienteering 59:14 [3] **** 6.9 km (8:35 / km) +240m 7:19 / km
ahr:142 max:154 shoes: Integrators4

O training Bonaduz (OLG Chur) with map Bot Tschavir.

Monday Jun 8, 2009 #

Cycling (Mountain bike) 1:07:29 intensity: (22:29 @1) + (45:00 @3) 18.2 km (3:42 / km) +400m 3:20 / km
ahr:121 max:140

Lake Cresta - Staderas - Pintrun. Uphill: 43:16. down: 24:13.

Sunday Jun 7, 2009 #

Orienteering 50:00 [3] *** 6.0 km (8:20 / km) +240m 6:57 / km
ahr:130 max:142 shoes: Integrators4

O training Altberg-West. 3 loops of 2 km each.

stretching 14:00 [1]

Saturday Jun 6, 2009 #

Cycling intervals (Indoor trainer) 1:00:00 intensity: (40:00 @2) + (20:00 @4) 25.5 km (2:21 / km)
ahr:126 max:150

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

Friday Jun 5, 2009 #

Orienteering 52:11 [3] 7.0 km (7:27 / km) +100m 6:57 / km
ahr:136 max:149 shoes: Integrators4

O training Kloten with map Hardwald. Runnability rather bad now.

Thursday Jun 4, 2009 #

Cycling (Mountain bike) 23:38 [2] 10.0 km (2:22 / km)
ahr:102 max:131

To the gym (Regensdorf).

Strength (Machines) 25:00 [1]

Cycling (Mountain bike) 1:01:50 [2] 20.0 km (3:06 / km) +200m 2:57 / km
ahr:110

Back from gym via Katzensee - Watt - Buchs - Otelfingen.

Running 8:00 [2] 1.6 km (5:00 / km)
shoes: Nike Free

On the way home I made a break at the track in Buchs. Just did 6 easy laps (267 m each) to get the track feeling back. Calf seems ok now.

stretching 14:00 [1]

Wednesday Jun 3, 2009 #

Running 30:11 [3] 5.5 km (5:29 / km) +90m 5:04 / km
ahr:134 max:148 shoes: newbalance

Breitlen loops.

Cycling (Mountain bike) 58:47 [2] 22.5 km (2:37 / km) +150m 2:32 / km

Otelfingen - Wuerenlos - Adlikon - Buchs.

Tuesday Jun 2, 2009 #

Cycling (Mountain bike) 29:03 [4] 5.5 km (5:17 / km) +350m 4:00 / km
ahr:145 max:156

Laegern Hochwacht. Pushing hard. A bit slower than last time (April 7), but quite reasonable - considering left calf still not fully ok.

Cycling (Mountain bike) 56:31 [2] 17.0 km (3:19 / km) +200m 3:08 / km
ahr:123 max:139

Laegern downhill. Via Laegernweid - Schartenfels - Wettingen - Otelfingen.

stretching 14:00 [1]

Monday Jun 1, 2009 #

Running 24:11 [2] 4.0 km (6:03 / km) +70m 5:34 / km
ahr:128 max:144 shoes: newbalance

Hulligen - Boppelsen. Trying to run again. Calf was no problem. High HR.

Cycling (Mountain bike) 1:29:02 [2] 28.8 km (3:05 / km) +350m 2:55 / km
ahr:120 max:143

Oetlikon - Wuerenlos - Huettiker - Weinigen - Regensdorf - Daellikon - Buchs - Otelfingen.

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