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Training Log Archive: kurthu

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Cycling9 10:40:35 151.38(4:14) 243.63(2:38) 2070
  Running14 6:11:54 36.13(10:18) 58.15(6:24) 1462
  Orienteering7 5:09:21 24.01(12:53) 38.64(8:00) 1228
  stretching3 30:00
  Total30 22:31:50 211.52 340.41 4760

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Apr 30, 2013 #

3 PM

Running 20:14 [2] 2.5 km (8:06 / km) +200m 5:47 / km
ahr:126 max:138 shoes: X-Talon 212-3

To the start of the O training.

Orienteering 39:45 [4] *** 4.04 km (9:50 / km) +230m 7:40 / km
ahr:141 max:149 shoes: X-Talon 212-3

O training Laegern.

Running warm up/down 5:45 [2] 0.9 km (6:23 / km)
ahr:125 max:136 shoes: X-Talon 212-3

Back home.

Monday Apr 29, 2013 #

Note
(rest day)

Sunday Apr 28, 2013 #

12 PM

Orienteering race 52:14 [4] *** 6.96 km (7:30 / km) +132m 6:51 / km
shoes: X-Talon 212-3

Regional event in Huttwil, decent weather conditions. First part in the forest, then map change and urban terrain.
Had 2 major and some minor mistakes. Worst was 180° error...
Lost 8..9 minutes total.

Saturday Apr 27, 2013 #

Note
(rest day)

Friday Apr 26, 2013 #

2 PM

Cycling (MTB) 1:40:05 intensity: (3:24 @1) + (1:36:18 @2) + (23 @3) 32.62 km (3:04 / km) +336m 2:55 / km
ahr:112 max:133

Wuerenlos - Regensdorf - Katzensee - Buchs.

Thursday Apr 25, 2013 #

9 AM

Running (Morning jog) 27:48 intensity: (1:30 @1) + (16:30 @2) + (9:48 @3) 4.3 km (6:28 / km) +135m 5:35 / km
ahr:124 max:137 shoes: Kinvara2

Breitlen loop.
1 PM

Orienteering 1:00:29 intensity: (4:00 @1) + (12:10 @2) + (24:24 @3) + (19:55 @4) *** 7.22 km (8:23 / km) +259m 7:06 / km
ahr:135 max:146 shoes: X-Talon 212-3

O training Waldegg.
C • Die Route kommt mir bekannt... 2

Wednesday Apr 24, 2013 #

8 AM

Running (Morning jog) 25:53 intensity: (13:00 @2) + (12:53 @3) 4.4 km (5:53 / km) +90m 5:20 / km
shoes: Kinvara2

In the neighborhood. Sunny morning.

Tuesday Apr 23, 2013 #

9 PM

Cycling (indoor trainer) 1:00:04 intensity: (6:32 @1) + (45:26 @2) + (8:06 @3) 28.3 km (2:07 / km)
ahr:120 max:136

Ergo bike, 3 hills.

Monday Apr 22, 2013 #

3 PM

Running 50:26 intensity: (4 @1) + (4:34 @2) + (7:28 @3) + (26:57 @4) + (11:23 @5) 8.48 km (5:57 / km) +192m 5:21 / km
ahr:140 max:154 shoes: Kinvara2

Aggenbuehl - Birch - Otelfingen.
9 PM

stretching 10:00 [1]

Sunday Apr 21, 2013 #

5 PM

Cycling (indoor trainer) 1:10:01 intensity: (11:01 @1) + (35:43 @2) + (22:48 @3) + (29 @4) 32.7 km (2:08 / km)
ahr:123 max:140

Ergo bike, 3 hills.

Saturday Apr 20, 2013 #

Note
(rest day)

Friday Apr 19, 2013 #

12 PM

Running 41:38 intensity: (3:00 @1) + (21:02 @2) + (17:36 @3) 6.51 km (6:24 / km) +203m 5:32 / km
ahr:127 max:139 shoes: Kinvara2

Porclis - Digg - Manalla. Winter is back...

Thursday Apr 18, 2013 #

10 AM

Running (Morning jog) 23:26 intensity: (1:47 @1) + (10:14 @2) + (8:59 @3) + (2:26 @4) 3.77 km (6:13 / km) +77m 5:39 / km
ahr:126 max:145 shoes: Kinvara2

Prada - Parlatsch.
12 PM

Cycling (MTB) 58:53 intensity: (6:28 @1) + (40:04 @2) + (12:21 @3) 13.76 km (4:17 / km) +519m 3:36 / km
ahr:120 max:138

Ransun - Manalla - Trin.

Wednesday Apr 17, 2013 #

10 AM

Running (Morning jog) 23:07 intensity: (1:12 @1) + (11:40 @2) + (8:46 @3) + (1:29 @4) 3.82 km (6:03 / km) +105m 5:19 / km
ahr:125 max:142 shoes: Kinvara2

Parlatsch - Prada.
2 PM

Cycling (MTB) 1:42:45 intensity: (10:08 @1) + (1:27:59 @2) + (4:38 @3) 32.52 km (3:10 / km) +626m 2:53 / km
ahr:115 max:133

Rhaezuens - Ems - Chur/Sand - Felsberg - Tamins - Bonaduz. Summertime... :-)

Tuesday Apr 16, 2013 #

10 AM

Running (Morning jog) 25:07 intensity: (2:39 @1) + (14:27 @2) + (8:00 @3) + (1 @4) 3.91 km (6:26 / km) +110m 5:38 / km
ahr:125 max:140 shoes: Kinvara2

To Lake Cresta.
3 PM

Orienteering 50:56 intensity: (3:40 @1) + (11:08 @2) + (36:01 @3) + (7 @4) **** 5.45 km (9:21 / km) +228m 7:44 / km
ahr:131 max:140 shoes: X-Talon 212-3

O training Bonaduz/Bot Tschavir.

Monday Apr 15, 2013 #

9 AM

Running (Morning jog) 23:42 intensity: (2:46 @1) + (15:05 @2) + (5:51 @3) 3.8 km (6:14 / km) +81m 5:38 / km
ahr:122 max:135 shoes: Kinvara2

Prada loop.
2 PM

Cycling (MTB) 1:08:47 intensity: (5:59 @1) + (48:55 @2) + (13:53 @3) 18.23 km (3:46 / km) +589m 3:15 / km
ahr:118 max:138

Uaul Grond - Staderas - Flims.
7 PM

stretching 10:00 [1]

Sunday Apr 14, 2013 #

Orienteering race 18:18 [5] *** 2.9 km (6:19 / km) +45m 5:51 / km
shoes: Kinvara2

National event Weinfelden, urban sprint. I had a rather bad race, 1 major ( 1 minute ) and several minor mistakes ( 7 x 5..20s ), total ~2 minutes :-(

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Kinvara2

Before the race.

Saturday Apr 13, 2013 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: x-talon 190

A short warm up.
2 PM

Orienteering 33:02 [5] *** 4.07 km (8:07 / km) +184m 6:37 / km
shoes: x-talon 190

National event near Weinfelden, a middle distance race. Nice weather, springtime. I had quite a good race, no major mistakes, a bit slow though.
6th place (of 45).

Friday Apr 12, 2013 #

2 PM

Running 32:18 intensity: (4:05 @1) + (10:38 @2) + (12:18 @3) + (5:17 @4) 5.0 km (6:28 / km) +92m 5:55 / km
ahr:129 max:148 shoes: Kinvara2

Easy jogging including 10 x 30s accelerated.

Thursday Apr 11, 2013 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (2:49 @1) + (14:21 @2) + (22:21 @3) + (20:29 @4) 27.7 km (2:10 / km)
ahr:133 max:148

Ergo bike. Profile: cross country.

Wednesday Apr 10, 2013 #

5 PM

Running 48:30 intensity: (5:10 @1) + (18:46 @2) + (14:53 @3) + (5:08 @4) + (4:33 @5) 7.27 km (6:40 / km) +177m 5:57 / km
ahr:131 max:157 shoes: Kinvara2

In the neighborhood, 5 x uphill included ,hard.
Knee ok more or less.
8 PM

stretching 10:00 [1]

Tuesday Apr 9, 2013 #

4 PM

Cycling (indoor trainer) 1:00:00 intensity: (4:38 @1) + (39:27 @2) + (15:55 @3) 29.4 km (2:02 / km)
ahr:123 max:139

Ergo bike, 3 hills.

Sunday Apr 7, 2013 #

Orienteering race 54:37 [4] *** 8.0 km (6:50 / km) +150m 6:15 / km
shoes: X-Talon 212-3

Regional event near Schaffhausen. Technically on the easy side. Had quite a good race. 1 mistake at the 2nd last control (1 minute).
Knee not quite ok.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-3

To the start of the race.

Thursday Apr 4, 2013 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (4:30 @1) + (47:02 @2) + (8:28 @3) 28.4 km (2:07 / km)
ahr:121 max:134

Ergo bike, 6 hills. Still some knee pain.

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