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Training Log Archive: kurthu

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Cycling6 8:33:05 98.61(5:12) 158.69(3:14) 2812
  Orienteering12 8:20:53 37.9(13:13) 61.0(8:13) 1715
  Running14 4:41:32 27.06(10:24) 43.55(6:28) 588
  stretching10 2:07:00
  Walking1 21:23 1.07(20:04) 1.72(12:28) 350
  Total34 24:03:53 164.63 264.95 5465
  [1-5]34 22:54:24

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Thursday Jun 30, 2011 #

Note

Another travel day.

Wednesday Jun 29, 2011 #

5 PM

Running warm up/down 12:37 intensity: (37 @0) + (1:19 @1) + (10:41 @2) 2.0 km (6:18 / km) +1m 6:17 / km
ahr:110 max:121 shoes: Nike Free

Warm up before the intervals.

Running intervals 14:29 intensity: (1:01 @0) + (24 @1) + (4:28 @2) + (2:31 @3) + (4:49 @4) + (1:16 @5) 2.51 km (5:47 / km) +2m 5:45 / km
ahr:134 max:152 shoes: Nike Free

Intervals on the track in Leibnitz (Austria). 10 x ( 30 s run, 30 s jog ). High temperature > 30°C. Took it rather easy: 120m/80m instead of 130m/70m.

Tuesday Jun 28, 2011 #

Event: WMOC 2011
 

Running (Morning jog) 33:38 [2] 5.5 km (6:07 / km) +100m 5:36 / km
shoes: newbalance

Hulligen - Breitlen.

Monday Jun 27, 2011 #

Note
(rest day)

Sunday Jun 26, 2011 #

5 PM

Cycling (Mountain bike) 1:16:43 intensity: (3 @0) + (2:34 @1) + (1:14:06 @2) 28.05 km (2:44 / km) +296m 2:36 / km
ahr:115 max:128

Wuerenlos - Regensdorf - Buchs - Otelfingen.
10 PM

stretching 15:00 [1]

Saturday Jun 25, 2011 #

12 PM

Orienteering race 23:27 intensity: (2:47 @0) + (1 @1) + (46 @2) + (4:00 @3) + (14:52 @4) + (1:01 @5) *** 2.74 km (8:33 / km) +70m 7:35 / km
ahr:142 max:151 shoes: Inov-8 X-Talon 212

Clientis 6-Days. Day 6. Sprint race in the forest near Pfaeffikon. Good first part, then missed control #9. Stopped searching in the green after 3..4 minutes. Continued the course at control #11.
N.c. for the day, 1st total with max points 4000.
1 PM

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

Before the race + after the race to check control #9.

Friday Jun 24, 2011 #

Orienteering race 25:07 [5] *** 2.8 km (8:58 / km) +120m 7:23 / km
shoes: VJ Supra

Clientis 6-Days. Day 5 on Batzberg near Rueti. Technically easy middle distance. Problem to control #4 in a jungle-like area. Bad route to #10. Decent race all in all. Best time M65 once more.

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

Before and after the race,

Thursday Jun 23, 2011 #

6 PM

Orienteering race 46:49 intensity: (7:50 @0) + (16 @1) + (37 @2) + (2:54 @3) + (23:41 @4) + (11:31 @5) *** 6.45 km (7:15 / km) +90m 6:47 / km
ahr:146 max:153 shoes: VJ Supra

Clientis 6-Days. Day 4: Long distance race near Bruetten. Nice weather conditions again. Had a good race, no major mistakes finally. Didn't push hard, HR rather low. Best time M65 again.

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

Before and after the race.

Wednesday Jun 22, 2011 #

4 PM

stretching 10:00 [1]

6 PM

Orienteering race 51:29 intensity: (5:26 @0) + (3 @1) + (5 @2) + (4:32 @3) + (30:02 @4) + (11:21 @5) *** 6.74 km (7:39 / km) +70m 7:16 / km
ahr:145 max:154 shoes: VJ Supra

Clientis 6-Days. Day 3: In the pouring rain near Uster. They called it middle distance... haha. Very dark in the forest. Controls mostly hidden in the green. Missed control #5, lost about 4 minutes there. Rest more or less ok, considering the conditions. Best time M65 once more.

Tuesday Jun 21, 2011 #

6 AM

Orienteering race 17:24 [5] *** 3.0 km (5:48 / km) +30m 5:31 / km
shoes: Nike Free

Clientis 6-Days. Day 2: Sprint in the town of Rueti. Had a good race, only 1 major mistake of 20 s (entered a dead end). Best time M65 again :-)

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

Before the race.

Monday Jun 20, 2011 #

6 PM

Orienteering race 48:51 intensity: (5:03 @0) + (8 @1) + (8 @2) + (23 @3) + (19:58 @4) + (23:11 @5) *** 6.14 km (7:57 / km) +200m 6:50 / km
ahr:149 max:156 shoes: Inov-8 X-Talon 212

Clientis 6-Days. Day 1, long distance, Weisslingen-Kyburg. Had a decent race, 2 mistakes: missed controls #5 and the 2nd last control (about 1 minute each). Another loss of more than 1 minute to control #6, where I lost the map on a steep slope and had to climb down again.
Anyway, best time M65.
10 PM

stretching 15:00 [1]

Sunday Jun 19, 2011 #

5 PM

Running 31:14 intensity: (2:14 @0) + (1:31 @1) + (10:56 @2) + (15:39 @3) + (54 @4) 4.92 km (6:21 / km) +120m 5:39 / km
ahr:126 max:142 shoes: newbalance

Breitlen loops.

Friday Jun 17, 2011 #

9 AM

Cycling 1:54:32 intensity: (5:58 @0) + (1:50 @1) + (1:37:03 @2) + (9:41 @3) 39.82 km (2:53 / km) +703m 2:39 / km
ahr:120 max:134

Regensberg . Buelach - Rorbas - Berg a. Irchel - Andelfingen to pick up the car.

Thursday Jun 16, 2011 #

4 PM

Running 46:12 intensity: (3:57 @0) + (1:21 @1) + (8:44 @2) + (13:57 @3) + (18:09 @4) + (4 @5) 7.3 km (6:20 / km) +200m 5:34 / km
ahr:134 max:150 shoes: newbalance

Breitlen loops.

Wednesday Jun 15, 2011 #

3 PM

Cycling (Mountain bike) 2:09:02 intensity: (3:46 @0) + (2:16 @1) + (1:45:32 @2) + (17:08 @3) + (20 @4) 41.31 km (3:07 / km) +713m 2:53 / km
ahr:120 max:140

Andelfingen - Berg am Irchel - Rorbas - Buelach - Dielsdorf - Buchs.
Met a bunch of pretty fast moving cyclists (Tour de Suisse).
10 PM

stretching 15:00 [1]

Tuesday Jun 14, 2011 #

Note
(rest day)

Monday Jun 13, 2011 #

Orienteering race 37:28 [5] *** 4.6 km (8:09 / km) +160m 6:56 / km
shoes: Inov-8 X-Talon 212

Day 3: same terrain again. More or less ok till control #8. To #9 I lost map contact. Relocation took 6 minutes! Worst mistake since a long time. 8th for the day, 6:38 behind winner. 3rd total.

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

To the start of the race. Distance was significantly longer than indicated by the organizer. I just arrived in time.

Note

Summary:
- very lousy navigation and concentration in the forest.
+ physical condition reasonably good.
+ 4 races within 3 days without pain.
2 weeks time till WMOC for improvement...

Sunday Jun 12, 2011 #

Orienteering race 32:22 [5] *** 4.0 km (8:06 / km) +120m 7:02 / km
shoes: Inov-8 X-Talon 212

Day 2. Middle diatance race. Same terrain. With an early starting time not too bad til control #9. Then I skipped #10... NQ.

Orienteering race 18:45 [5] ** 3.3 km (5:41 / km) +20m 5:31 / km
shoes: Nike Free

Sprint race in the town of Beauraing. A bit of confusion at the beginning (30 s lost), then a decent race. 1st place.

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

Warm up before the two races.

stretching 12:00 [1]

Saturday Jun 11, 2011 #

Event: 3 Days of Belgium 2011
 

Orienteering race 43:34 [5] *** 5.6 km (7:47 / km) +150m 6:52 / km
shoes: Inov-8 X-Talon 212

Belgium Day 1. "Long" distance. Not a good beginning of the 3 day event. A major mistake to control 2 ( 3 minutes lost) + 3 minor mistakes (another 2 minutes). 2nd place (34 runners), 2:21 behind the winner.

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212

To the start of the race.

Friday Jun 10, 2011 #

Note

Travel day. To Belgium for the 3 Days.

Thursday Jun 9, 2011 #

5 PM

Running 31:20 intensity: (3:21 @0) + (3:15 @1) + (12:11 @2) + (11:48 @3) + (45 @4) 5.0 km (6:16 / km) +120m 5:36 / km
ahr:130 max:142 shoes: newbalance

Breitlen loops.

Wednesday Jun 8, 2011 #

Note
(rest day)

Tuesday Jun 7, 2011 #

6 PM

Orienteering 28:40 intensity: (4:44 @0) + (40 @1) + (9:08 @2) + (10:35 @3) + (3:33 @4) **** 2.52 km (11:23 / km) +167m 8:33 / km
ahr:129 max:141 shoes: Integrators4

O training Bot Fiena (club training OLG Chur). Course 1 for warm up.

Orienteering 44:51 intensity: (3:54 @0) + (19:17 @2) + (20:31 @3) + (1:09 @4) **** 3.2 km (14:02 / km) +190m 10:49 / km
ahr:130 max:142 shoes: Integrators4

O training course 2: lots of controls.
10 PM

stretching 5:00 [1]

Monday Jun 6, 2011 #

4 PM

Orienteering 41:25 intensity: (2:48 @0) + (13 @1) + (2:12 @2) + (5:04 @3) + (31:08 @4) *** 4.71 km (8:47 / km) +208m 7:12 / km
ahr:141 max:149 shoes: Integrators4

O training Chur/Fürstenwald.
10 PM

stretching 15:00 [1]

Sunday Jun 5, 2011 #

11 AM

Cycling race (Mountain bike) 1:12:33 intensity: (6:03 @0) + (3 @1) + (22:34 @2) + (16:43 @3) + (26:47 @4) + (23 @5) ** 17.99 km (4:02 / km) +400m 3:38 / km
ahr:134 max:150

Dachsener Bike-OL. Near Schaffhausen (Cholfirst). Had a decent race with some not so perfect route choices. Lost 1.5 minutes to control #2 and 1 minute to #7 plus 2 or 3 times 30 s.

Saturday Jun 4, 2011 #

2 PM

Cycling (Mountain bike) 21:56 intensity: (22 @0) + (48 @1) + (19:26 @2) + (1:20 @3) 7.3 km (3:00 / km) +20m 2:58 / km
ahr:120 max:134

1st bike O training. Sprint course of week ago in Frauenfeld. Nearly 8 minutes faster ...
Control 2 was under fire (shooting range). Had to circle around it.

Cycling (Mountain bike) 43:18 intensity: (3:35 @0) + (35 @1) + (19:56 @2) + (12:33 @3) + (6:39 @4) 10.11 km (4:17 / km) +260m 3:48 / km
ahr:128 max:146

2nd bike O training Winterthur (Eschenberg). Did middle distance course of last Sunday again. 2 alternative routes, they were faster by nearly 1 Minute each.
10 PM

stretching 10:00 [1]

Friday Jun 3, 2011 #

3 PM

Orienteering 40:41 intensity: (4:14 @0) + (11 @1) + (38 @2) + (7:20 @3) + (22:33 @4) + (5:45 @5) 5.2 km (7:50 / km) +120m 7:01 / km
ahr:144 max:152 shoes: Inov-8 X-Talon 212

O training near Bremgarten. Did M60 course of middle distance champs.
No more hip pain.

Running warm up/down 10:22 intensity: (7 @0) + (30 @1) + (9:45 @2) 1.7 km (6:06 / km) +25m 5:41 / km
ahr:111 max:122 shoes: Inov-8 X-Talon 212

To the start of the O training and back from finish.
10 PM

stretching 15:00 [1]

Thursday Jun 2, 2011 #

5 PM

Cycling (Mountain bike) 55:01 intensity: (32 @1) + (32:38 @2) + (20:36 @3) + (1:15 @4) 14.12 km (3:54 / km) +420m 3:24 / km
ahr:123 max:140

Top of Laegern - Laegernweid - Regensberg

Wednesday Jun 1, 2011 #

Note

Training in May:

Cycling 24 h, 448 km, 7432 +m
Running 4 h, 38 km, 504 +m
Orienteering 3.5 h 28 km, 866 +m
Walking 2.5 h, 13.5 km, 1206 +m
stretching 1.8 h

total 36 h

4 PM

Walking (with poles) 21:23 intensity: (1:39 @0) + (22 @1) + (3:01 @2) + (3:12 @3) + (13:01 @4) + (8 @5) 1.72 km (12:28 / km) +350m 6:10 / km
ahr:139 max:150 shoes: Inov-8 X-Talon 212

Top of Laegern.

Running 27:40 [2] 4.11 km (6:43 / km) +20m 6:34 / km
ahr:116 max:128 shoes: Inov-8 X-Talon 212

Laegern downhill. Very easy jogging. No hip pain.
9 PM

stretching 15:00 [1]

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