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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Cycling13 16:27:08 201.25(4:54) 323.88(3:03) 3568
  Orienteering13 10:26:29 45.94(13:38) 73.94(8:28) 2298
  Running6 2:04:37 10.25(12:09) 16.5(7:33) 703
  Total28 28:58:14 257.44(6:45) 414.32(4:12) 6569
  [1-5]28 28:49:02

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Thursday Sep 30, 2010 #

1 PM

Orienteering 59:09 intensity: (20 @0) + (14 @1) + (15:38 @2) + (36:00 @3) + (6:57 @4) **** 5.67 km (10:26 / km) +296m 8:17 / km
ahr:124 max:139 shoes: X-Talon 212-2

O training Gottschalkenberg. Easy pace. Old map (1997), some rain, bad runnability (brambles).

Wednesday Sep 29, 2010 #

Orienteering tempo 42:00 [3] ** 6.6 km (6:22 / km) +110m 5:52 / km
shoes: newbalance

Town O training Bassersdorf (Club training OLC Kapreolo).

Tuesday Sep 28, 2010 #

5 PM

Cycling intervals (Indoor trainer) 48:00 intensity: (1:11 @0) + (33 @1) + (4:22 @2) + (20:35 @3) + (19:51 @4) + (1:28 @5) 19.0 km (2:32 / km)
ahr:134 max:156

On ergo bike. 8 x ( 2 min @ 200 W, 3 min @ 100 W ).

Monday Sep 27, 2010 #

Note
(rest day)

Mental preparation for Saturday:










.



Sunday Sep 26, 2010 #

11 AM

Cycling race 1:05:32 intensity: (1 @1) + (5:35 @2) + (39:07 @3) + (20:49 @4) ** 17.64 km (3:43 / km) +380m 3:21 / km
ahr:131 max:146

Bike O in Vordemwald, map Weierguet. Class OM, easy course.

Saturday Sep 25, 2010 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: Inov-8 X-Talon 212

To the start of the race and back from finish.
3 PM

Orienteering race 48:22 intensity: (5:23 @0) + (8 @1) + (18 @2) + (32 @3) + (22:46 @4) + (19:15 @5) *** 5.96 km (8:07 / km) +250m 6:43 / km
ahr:151 max:158 shoes: Inov-8 X-Talon 212

Bussola OL. Regional event near Brugg with map Linnerberg. Rainy weather, wet and slippery course. Had a decent race, one major mistake at control #12 (2 minutes lost). Best time M65.

Friday Sep 24, 2010 #

Note
(rest day)

Thursday Sep 23, 2010 #

5 PM

Cycling 58:41 intensity: (4 @0) + (1:21 @1) + (34:57 @2) + (22:19 @3) 20.79 km (2:49 / km) +216m 2:41 / km
ahr:116 max:132

Oetlikon - Regensdorf - Buchs.

Wednesday Sep 22, 2010 #

Cycling warm up/down (Mountain bike) 1:40:00 [2] 28.5 km (3:31 / km) +500m 3:14 / km

To/from O training.
5 PM

Orienteering 59:15 intensity: (13 @1) + (10:30 @2) + (44:09 @3) + (4:23 @4) 5.78 km (10:15 / km) +220m 8:36 / km
ahr:126 max:140 shoes: X-Talon 212-2

O training Ruesler (Club training OLG Cordoba).




C • Rüsler 3

Tuesday Sep 21, 2010 #

Running warm up/down 22:00 [2] 2.5 km (8:48 / km) +150m 6:46 / km
shoes: Inov-8 X-Talon 212

Climbing up to the start of the O course and jogging from finish back to the parking.
3 PM

Orienteering 40:55 intensity: (31 @0) + (10 @1) + (21 @2) + (1:17 @3) + (37:33 @4) + (1:03 @5) *** 5.89 km (6:57 / km) +192m 5:58 / km
ahr:146 max:155 shoes: Inov-8 X-Talon 212

O training Weiach. Reran the course of last Sunday. 8 minutes faster time (assuming ~2 min for copying the controls).

QR map 

control/training/+-race/+-best

1  11:35   ???     ???
2   3:49  -4:06   -0:02
3   2:31  -0:34   +0:06
4   2:05  -0:08   -0:07
5   3:59  +0:03   +0:35 (alternate route was bad too)
6   3:07  -0:06   -0.06
7   2:38  -0:12   -0:12
8   3:38  -0:33   -0:03 (taking the safe approach)
9   1:07  -0:04   +0:01
10  3:22  -2:27   -0:26
11  1:28  -0:15   -0:10
12  1:09  -0:11   +0:01
F   0:23  -0:04   +0:02
-----------------------------
=== 40:55   -10:19

Monday Sep 20, 2010 #

Cycling (Mountain bike) 1:21:40 [3] ** 20.5 km (3:59 / km) +450m 3:35 / km
ahr:121 max:144

Bike O training with map Jakobstal.

Sunday Sep 19, 2010 #

Orienteering race 51:14 [5] *** 6.5 km (7:53 / km) +160m 7:01 / km
shoes: Inov-8 X-Talon 212

Glattal OL near Weiach, map Stadlerberg/Sanzenberg. Nice weather, bad race with many mistakes. But best time M65, unexpectedly.

Saturday Sep 18, 2010 #

Cycling (Mountain bike) 1:34:29 [2] 33.4 km (2:50 / km) +200m 2:45 / km
ahr:109 max:125

Wuerenlos - Regensdorf - Katzensee - Buchs.

Friday Sep 17, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 26.5 km (2:16 / km)
ahr:122 max:136

On ergo bike. Profile: cross country.

Thursday Sep 16, 2010 #

Note
(rest day)

Well deserved after 4 x O within 24 h.

Wednesday Sep 15, 2010 #

Orienteering 13:33 [4] *** 1.8 km (7:32 / km) +50m 6:37 / km
shoes: Inov-8 X-Talon 212

1st O training Salouf. Sprint course H65 again.

Orienteering 47:56 [4] *** 5.5 km (8:43 / km) +230m 7:12 / km
shoes: Inov-8 X-Talon 212

2nd O training Salouf. Long distance course H65 again.

Tuesday Sep 14, 2010 #

Orienteering 35:16 [3] **** 3.0 km (11:45 / km) +120m 9:48 / km
shoes: Inov-8 X-Talon 212

O training Bot Tschavir, Bonaduz near Chur (Club training OLG Chur).
Sprint A 21:17 (very green)
Sprint B 13:59

Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +80m 6:54 / km
shoes: Inov-8 X-Talon 212

To/from O training.

Monday Sep 13, 2010 #

Cycling (Indoor trainer) 1:28:40 [2] 42.2 km (2:06 / km)
ahr:119 max:133

Ergo bike marathon. Profile: 3 hills.

Sunday Sep 12, 2010 #

Orienteering race 27:31 [4] ** 4.6 km (5:59 / km) +40m 5:44 / km
shoes: Nike Free

Town O in Affoltern a.A. Control #2 was removed temporarily. Bad mistake to the 2nd last control (2 min lost).

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Free

Short warm up before the race.

Saturday Sep 11, 2010 #

2 PM

Cycling (Mountain bike) 1:23:29 intensity: (11:53 @2) + (33:36 @3) + (38:00 @4) 19.12 km (4:22 / km) +500m 3:52 / km
ahr:132 max:152

Welsiker Bike OL. Elsau near Winterthur. I was the only one in class OM (= old men?), so it was quite easy to win :-).

Friday Sep 10, 2010 #

3 PM

Cycling (Mountain bike) 1:23:42 intensity: (24:05 @1) + (28:30 @2) + (26:50 @3) + (4:17 @4) 21.89 km (3:49 / km) +532m 3:25 / km
ahr:112 max:141

Wuerenlos - Huettikerberg - Altberg (new tower) - Daellikon - Buchs.

Thursday Sep 9, 2010 #

Note
(rest day)

Wednesday Sep 8, 2010 #

5 PM

Orienteering 1:04:33 intensity: (26 @1) + (1:40 @2) + (48:50 @3) + (13:37 @4) *** 6.93 km (9:19 / km) +120m 8:34 / km
ahr:129 max:141 shoes: X-Talon 212-2

O training Sommerhalde near Baden (Club training OLG Cordoba). Very green and very wet.

Tuesday Sep 7, 2010 #

4 PM

Running hills 42:37 intensity: (50 @0) + (42 @1) + (5:52 @2) + (22:07 @3) + (10:00 @4) + (3:06 @5) 6.7 km (6:22 / km) +173m 5:38 / km
ahr:131 max:161 shoes: newbalance

5 x hill, tough.
1:27 - 1:23 - 1:21 - 1:25 - 1:16
~ 4 min recovery jogging between hills.

Monday Sep 6, 2010 #

4 PM

Cycling (Mountain bike) 1:01:55 intensity: (53 @0) + (6:33 @1) + (48:26 @2) + (6:03 @3) 22.33 km (2:46 / km) +170m 2:40 / km
ahr:111 max:126

Recovery ride. Wuerenlos - Regensdorf - Buchs.

Sunday Sep 5, 2010 #

Event: 4. Nationaler OL A, Scheidwald
 

Orienteering race 53:28 [5] **** 6.5 km (8:14 / km) +270m 6:49 / km
shoes: X-Talon 212-2

4th National Event Scheidwald. Decent race, some mistakes (3..4 minutes). 2nd place, only 2 s behind winner.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +200m 6:40 / km
shoes: X-Talon 212-2

Jogging/walking to the start of the race.

Saturday Sep 4, 2010 #

Event: Schweizer Meisterschaft im Mitteldistanz-OL
 

Orienteering race 38:23 [5] **** 3.6 km (10:40 / km) +110m 9:15 / km
shoes: X-Talon 212-2

Swiss Championships in Middle Distance. Rough terrain, bad race, missed one control.

Friday Sep 3, 2010 #

Cycling (Mountain bike) 1:06:00 [2] 25.0 km (2:38 / km) +170m 2:33 / km

Wuerenlos - Regensdorf - Buchs.

Wednesday Sep 1, 2010 #

Orienteering 44:54 [3] *** 5.6 km (8:01 / km) +130m 7:11 / km
ahr:138 max:150 shoes: X-Talon 212-2

O training Heitersberg (Piz Hasi Club training).




Cycling (Mountain bike) 1:35:00 [2] 27.0 km (3:31 / km) +450m 3:15 / km

To/from O training.

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