Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Orienteering	16	8:55:05	39.55	(13:32)	63.64	(8:24)	1601
Running	17	6:44:31	38.33	(10:33)	61.69	(6:33)	982
Cycling	6	5:33:46	91.95	(3:38)	147.97	(2:15)	283
stretching	8	1:20:00
Walking	1	1:19:24	3.31	(24:01)	5.32	(14:55)	170
Total	32	23:52:46	173.13		278.63		3036

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Wednesday Apr 30, 2014 #

4 PM

Cycling (indoor trainer) 1:00:05 28.2 km (2:08 / km)
ahr:118 max:132

Ergo bike, 3 hills.

Tuesday Apr 29, 2014 #

4 PM

Running intervals 49:58 8.3 km (6:01 / km) +195m 5:23 / km
ahr:133 max:153 shoes: Kinvara2

Boppelsen - Otelfingen. Intervals: 2 sets of 10 x 30s run / 30s jog.

stretching 10:00 [1]

Monday Apr 28, 2014 #

9 PM

Cycling (indoor trainer) 1:00:05 29.5 km (2:02 / km)
ahr:120 max:135

Ergo bike, 3 hills.

Sunday Apr 27, 2014 #

11 AM

Orienteering race 14:38 [5] ** 2.45 km (5:58 / km) +20m 5:44 / km
shoes: Kinvara4

Sprint Championships in Winterthur. Urban area / park. Weather better than predicted. Had a good race, no major mistakes. 2nd place.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara4

To the start of the race.

Friday Apr 25, 2014 #

9 AM

Running 20:46 3.03 km (6:51 / km) +60m 6:14 / km
ahr:117 max:132 shoes: Kinvara2

Morning run in the neighborhood.

C • Boppelsen 2

3 PM

Orienteering 26:05 [3] ** 3.39 km (7:41 / km) +30m 7:21 / km
shoes: Kinvara4

Urban O training in Frauenfeld. Partial rerun of the race of last Monday. Mix of running, jogging, walking.

5 PM

Orienteering 21:19 [4] ** 3.42 km (6:13 / km) +69m 5:39 / km
shoes: Kinvara4

Urban O race in Huettwilen, near Frauenfeld. Oepfeltrophy short course. 1 mistake - 40 s.

8 PM

stretching 10:00 [1]

Thursday Apr 24, 2014 #

2 PM

Running intervals 44:04 6.7 km (6:35 / km) +4m 6:33 / km
ahr:130 max:152 shoes: Kinvara4

On the track in Regensdorf. 10 x 100m, 8 x 50m, 4 x 100m.

Wednesday Apr 23, 2014 #

2 PM

Cycling (Mountain bike) 1:33:20 [2] 31.27 km (2:59 / km) +283m 2:51 / km

Wettingen - Katzensee.

5 PM

Orienteering 22:58 [4] ** 3.0 km (7:39 / km) +50m 7:04 / km
shoes: Kinvara4

ASVZ Irchel-Sprint. Park O.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +20m 6:11 / km
shoes: Kinvara4

Before/after O training.

9 PM

stretching 10:00 [1]

Tuesday Apr 22, 2014 #

12 PM

Walking 1:19:24 [1] ** 5.32 km (14:55 / km) +170m 12:52 / km
shoes: Kinvara2

Photo O Boppelsen. Checking controls.

Monday Apr 21, 2014 #

12 PM

Orienteering race 30:30 [5] *** 4.5 km (6:47 / km) +30m 6:34 / km
shoes: Nike Free

Urban O race in Frauenfeld, tricky course. Had a decent race, some mistakes, maybe 2 min. total. 2nd place, 1:19 behind winner.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Nike Free

Before the race.

Saturday Apr 19, 2014 #

11 AM

Cycling (indoor trainer) 30:06 14.7 km (2:03 / km)
ahr:117 max:129

Morning ride on ergo bike, 3 hills.

4 PM

Running 56:58 8.76 km (6:30 / km) +162m 5:57 / km
ahr:128 max:149 shoes: Kinvara2

Buchs Post office and back.

stretching 10:00 [1]

Friday Apr 18, 2014 #

5 PM

Cycling (indoor trainer) 1:00:06 29.2 km (2:03 / km)
ahr:118 max:135

Ergo bike, 3 hills.

Thursday Apr 17, 2014 #

Note
(rest day)

Travel day - back home.

Wednesday Apr 16, 2014 #

Note
(rest day)

Watching EOC relay races.

Tuesday Apr 15, 2014 #

2 PM

Orienteering race 43:05 [5] *** 6.0 km (7:11 / km) +160m 6:20 / km
shoes: x-talon 190

Day 5 of EOC Tour. Long distance race in similar terrain as Yesterday. Had a decent race, but did not punch a control along the marked passage :-(
Time would have been best ...
Overall I finished in 3rd place.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: x-talon 190

To the start of the race.

Monday Apr 14, 2014 #

2 PM

Orienteering race 31:48 [5] ** 4.5 km (7:04 / km) +105m 6:20 / km
shoes: X-Talon 212-3

Day 4 of EOC Tour. A middle distance race, about 20km east of Setubal. Fast and easy terrain. My race was better than the previous ones, but still with a mistake (1.5 min).

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: X-Talon 212-3

To the start of the race.

stretching 10:00 [1]

Sunday Apr 13, 2014 #

10 AM

Orienteering 20:00 [1] ** 2.0 km (10:00 / km) +40m 9:05 / km
shoes: Kinvara4

Walking with map in the neighborhood of the hotel.

1 PM

Orienteering race 18:50 [5] 2.7 km (6:59 / km) +70m 6:10 / km
shoes: Kinvara4

EOC Tour, Day 3. Urban Sprint in Palmela. Good first half of the race (leading). Then a bad mistake, 3 min. lost.
4th place, 2 min. behind winner. 3rd bad race in a row now :-((

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara4

Before the race.

Saturday Apr 12, 2014 #

9 AM

Orienteering 50:00 [1] 4.0 km (12:30 / km) +80m 11:22 / km
shoes: Kinvara4

Very easy urban O training in Setubal (just walking).

10 AM

Note

Watching elite's Sprint Qualifikation race in Sesimbra.

Friday Apr 11, 2014 #

2 PM

Orienteering 1:04:45 [5] 7.7 km (8:25 / km) +120m 7:48 / km
shoes: X-Talon 212-3

EOC Tour, Day 2. Same area as Yesterday. Bad race again, 2 major mistakes, 5 and 3 min. plus some minor ones, about 10 min. total.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

To the start oft the race.

stretching 10:00 [1]

Thursday Apr 10, 2014 #

12 PM

Orienteering race 40:15 [5] *** 4.6 km (8:45 / km) +120m 7:44 / km
shoes: x-talon 190

EOC tour, Day 1, middle distance. Had a bad race in the second half. Several mistakes, 5...6 min. total :-((

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: x-talon 190

To the start of the race.

Wednesday Apr 9, 2014 #

Event: European Orienteering Championships

Orienteering 34:00 [3] 3.8 km (8:57 / km) +100m 7:54 / km
shoes: x-talon 190

O training Lagoa da Albufeira. Model event for middle distance qualification.

Tuesday Apr 8, 2014 #

Note

Travel to Portugal, Setubal.

Monday Apr 7, 2014 #

1 PM

Running 1:05:47 10.1 km (6:31 / km) +283m 5:43 / km
ahr:131 max:141 shoes: Kinvara2

Eigi - Otelfingen.

Sunday Apr 6, 2014 #

10 AM

Orienteering race 32:40 [5] *** 3.66 km (8:56 / km) +157m 7:21 / km
shoes: X-Talon 212-3

3rd national event, a middle distance race near Schaffhausen, map Stetten. Decent race, 2 mistakes, maybe 1.5 min. Early start and could not push hard. 3rd place (out of 39).

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

To the start of the race.