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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Orienteering11 9:03:45 31.1(17:29) 50.04(10:52) 2170
  Cycling4 4:54:14 64.62(4:33) 104.0(2:50) 1128
  Running3 1:24:17 8.1(10:24) 13.04(6:28) 280
  Walking1 1:07:13 4.36(15:26) 7.01(9:35) 180
  Total18 16:29:29 108.18(9:09) 174.09(5:41) 3758
  [1-5]18 16:24:39

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Wednesday Jun 30, 2010 #

Orienteering race 18:49 [5] * 2.5 km (7:32 / km) +80m 6:29 / km
(rest day) shoes: Inov-8 X-Talon 212

Evening sprint in the town of Fulpmes, north side of the Brenner, Austria. Didn't see the start flag, was confused, lost about 30 s to the first control. Had a near perfect race then. A good 2nd place in M60 class, behind M60 sprint champion of WMOC 08, Matti Railimo.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +80m 5:53 / km
shoes: Nike Free

To the start of the race. Went back to the CC to change shoes, because start area was in the forest.

Tuesday Jun 29, 2010 #

Orienteering race 36:58 [5] *** 4.2 km (8:48 / km) +180m 7:15 / km
shoes: Inov-8 X-Talon 212

6 Days of Tirol, Day 3. Near Deutschnofen. Very nice terrain, nordic type. Course was rather easy, but I managed to made some stupid mistakes, about 3.5 minutes total. 3rd for the day, 3rd total also.

Monday Jun 28, 2010 #

Orienteering race 49:53 [5] **** 3.5 km (14:15 / km) +180m 11:20 / km
shoes: Inov-8 X-Talon 212

6 Days of Tirol, Day 2. Karerwald again. Had a good race until control #8, lost about 6.5 minutes in the most complex part of the the course. Ok for the final part. Still good enough to win this race ( by 2 seconds...).

Sunday Jun 27, 2010 #

Orienteering race 58:00 [5] *** 5.0 km (11:36 / km) +250m 9:17 / km
shoes: Inov-8 X-Talon 212

6 Days of Tirol, Day 1. Bad start to this moultiday event. Lost 6.5 minutes to the 1st control. In the final part, from #11 to #12, read #12 to #13... Another massive loss of 7 minutes. 16th place, 12 minutes behind already!

Friday Jun 25, 2010 #

5 PM

Walking (with poles) 1:07:13 intensity: (3:40 @0) + (39:46 @1) + (23:47 @2) 7.01 km (9:35 / km) +180m 8:30 / km
ahr:99 max:116 shoes: newbalance

Lake Cresta - Uaul Grond. Feeling better now after 2 weeks of sickness. Fine summer weather finally.
C • sounds good 2

Sunday Jun 20, 2010 #

Orienteering race 54:45 [4] **** 5.0 km (10:57 / km) +200m 9:08 / km
(sick) shoes: Inov-8 X-Talon 212

2nd race of the weekend near Trimmis/Chur. Cold and windy, but no rain. Felt very sick in the morning, but finally decided to race anyway. Technically not bad, except control #3, where i lost 2 minutes. But then skipped an easy control. Had to go back and lost about 3 minutes. Finished 2 minutes behind the winner.

Saturday Jun 19, 2010 #

Orienteering race 51:40 [4] **** 4.2 km (12:18 / km) +200m 9:56 / km
(sick) shoes: Inov-8 X-Talon 212

Emser OL, regional event near Chur. Technically very demanding terrain (Ils Aults). Bad weather, rainy and cold. Made mistakes, one major (5 min) and some minor.

Sunday Jun 13, 2010 #

Orienteering race 53:48 [4] **** 5.5 km (9:47 / km) +200m 8:17 / km
(sick) shoes: X-Talon 212-2

Relay championships near Lamoura, same terrain as the day before. Did 1st leg. Had a decent race technically, but at a very slow pace. Result better than expected (8 out of 24) on my leg. Our 3rd runner had a very bad race, so we finished 18th...

Saturday Jun 12, 2010 #

Orienteering race 56:53 [4] **** 5.0 km (11:23 / km) +200m 9:29 / km
(sick) shoes: X-Talon 212-2

National event #3 near Lamoura, french Jura. Had a very bad race due to my sickness. Slow and lots of mistakes.

Thursday Jun 10, 2010 #

Note
(sick)

Catched a cold. Sore throat.

Wednesday Jun 9, 2010 #

3 PM

Cycling (Mountain bike) 1:20:55 intensity: (30 @0) + (4:59 @1) + (44:19 @2) + (31:07 @3) 27.91 km (2:54 / km) +360m 2:43 / km
ahr:115 max:134

Laegern roundtrip. Regensberg - Niederweningen - Ennetbaden - Otelfingen.

Tuesday Jun 8, 2010 #

6 PM

Orienteering 56:44 intensity: (15 @0) + (45 @1) + (4:49 @2) + (19:59 @3) + (30:56 @4) **** 4.96 km (11:26 / km) +300m 8:47 / km
ahr:133 max:149

O training Bot Fiena (OLG Chur).

Monday Jun 7, 2010 #

2 PM

Orienteering 1:02:20 intensity: (5:19 @1) + (40:17 @2) + (16:44 @3) *** 6.27 km (9:56 / km) +100m 9:12 / km
ahr:113 max:130 shoes: X-Talon 212-2

Easy O training Bot Tschavir. Thumb compass exercise.

Sunday Jun 6, 2010 #

Note
(rest day)

Hiking with poles. Up to Crap S. Barcazi. 1 h, 5 km, ascent 200 m.

Saturday Jun 5, 2010 #

2 PM

Cycling (Mountain bike) 1:16:53 intensity: (1:14 @1) + (3:33 @2) + (39:06 @3) + (33:00 @4) 12.67 km (6:04 / km) +750m 4:41 / km
ahr:133 max:144

Uaul Grond - Flims - Fidaz - Bargis. Uphill section.

Cycling (Mountain bike) 20:25 intensity: (16:08 @1) + (4:17 @2) 10.53 km (1:56 / km) +18m 1:55 / km
ahr:96 max:113

Downhill from Bargis

Friday Jun 4, 2010 #

Running warm up/down 23:00 [2] 3.5 km (6:34 / km) +50m 6:08 / km
shoes: X-Talon 212-2

To/from O training.
3 PM

Orienteering 43:55 intensity: (3 @2) + (48 @3) + (43:04 @4) **** 3.91 km (11:14 / km) +280m 8:16 / km
ahr:144 max:152 shoes: X-Talon 212-2

O training Bot Fiena.

Thursday Jun 3, 2010 #

5 PM

Running 41:17 intensity: (11 @0) + (28 @1) + (4:00 @2) + (17:47 @3) + (18:51 @4) 6.54 km (6:19 / km) +150m 5:40 / km
ahr:132 max:147 shoes: newbalance

Bot Fiena - Digg - Porclis.

Wednesday Jun 2, 2010 #

10 PM

Cycling intervals (Indoor trainer) 56:01 intensity: (14 @0) + (48 @1) + (4:26 @2) + (28:46 @3) + (21:47 @4) 24.6 km (2:17 / km)
ahr:132 max:150

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

Tuesday Jun 1, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 28.3 km (2:07 / km)
ahr:126 max:140

On ergo bike. Profile: cross country.

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