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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Orienteering12 8:26:03 35.27(14:21) 56.77(8:55) 1825
  Running18 8:09:59 47.7(10:16) 76.76(6:23) 1763
  Walking7 5:01:21 14.48(20:48) 23.31(12:56) 1719
  Cycling5 3:32:31
  stretching8 1:20:00
  Total31 26:29:54 97.45 156.84 5307
averages - weight:61.1kg

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Monday Nov 30, 2015 #

3 PM

Running 53:32 intensity: (5:17 @1) + (11:16 @2) + (24:49 @3) + (12:10 @4) 8.39 km (6:23 / km) +280m 5:28 / km
ahr:132 max:146 shoes: Kinvara6

Moetschen loop.

stretching 10:00 [1]

Sunday Nov 29, 2015 #

9 PM

Cycling (indoor trainer) 1:00:06 intensity: (7:57 @1) + (35:14 @2) + (16:55 @3)
ahr:123 max:137

Ergo bike: cross country.

Saturday Nov 28, 2015 #

9 AM

Cycling (indoor trainer) 42:15 intensity: (8:42 @1) + (33:33 @2)
ahr:107 max:127 weight:61kg

Ergo bike, 3 hills plus Aastrand fitness test: 150 W steady for 6 min to 126 bpm -> VO2max = 43.4.

Friday Nov 27, 2015 #

10 AM

Running (Morning jog) 19:15 intensity: (3:03 @1) + (11:47 @2) + (4:25 @3) 3.09 km (6:14 / km) +62m 5:40 / km
ahr:122 max:134 weight:61.2kg shoes: Kinvara6

In the neighorhood.
1 PM

Orienteering tempo 40:20 intensity: (12 @1) + (3:59 @2) + (9:47 @3) + (25:33 @4) + (49 @5) ** 6.74 km (5:59 / km) +90m 5:36 / km
ahr:140 max:154 shoes: Kinvara6

Urban O training in Bassersdorf. 95% race pace.

stretching 10:00 [1]

Thursday Nov 26, 2015 #

10 AM

Cycling (indoor trainer) 30:05 intensity: (2:55 @1) + (27:10 @2)
ahr:112 max:127

Ergo bike, 3 hills.

stretching 10:00 [1]

Cycling (indoor trainer) 14:00 intensity: (2:53 @1) + (7:42 @2) + (2:10 @3) + (1:15 @4)
ahr:117 max:144

Fitness test on ergo bike. 30W increase every 2 minutes up to 90% HRmax.
Shows VO2max as 52, far too high...
4 PM

Cycling (indoor trainer) 6:00 [3]
max:120 weight:61.1kg

Aastrand fitness test on ergo bike. Result still seems a bit overoptimistic...

Tuesday Nov 24, 2015 #

2 PM

Running 21:10 intensity: (55 @1) + (20:15 @2) 3.45 km (6:08 / km) +48m 5:44 / km
ahr:115 max:128 shoes: Inov ROCLITE

To the O training.
3 PM

Orienteering 19:54 intensity: (1:21 @1) + (3:57 @2) + (13:48 @3) + (48 @4) *** 2.49 km (8:00 / km) +67m 7:03 / km
ahr:132 max:141 shoes: Inov ROCLITE

Eigi, a short O training.
4 PM

Running 24:17 intensity: (9 @1) + (24:08 @2) 3.45 km (7:02 / km) +88m 6:14 / km
ahr:119 max:129 shoes: Inov ROCLITE

Back from O training.

Monday Nov 23, 2015 #

2 PM

Running long 1:07:13 intensity: (6:57 @1) + (19:04 @2) + (37:38 @3) + (3:34 @4) 11.26 km (5:58 / km) +179m 5:32 / km
ahr:130 max:146 shoes: Kinvara6

Gruenwald - Hoenggerberg - Kaeferberg.

stretching 10:00 [1]

Sunday Nov 22, 2015 #

9 AM

Running (Morning jog) 19:26 intensity: (2:04 @1) + (15:57 @2) + (1:25 @3) 3.03 km (6:25 / km) +67m 5:47 / km
ahr:121 max:132

In the neighborhood.
4 PM

Running 33:31 intensity: (3:17 @1) + (7:53 @2) + (17:04 @3) + (5:17 @4) 5.52 km (6:04 / km) +181m 5:13 / km
ahr:132 max:147 shoes: Kinvara6

Eigi loop (short), at a decent pace.

Saturday Nov 21, 2015 #

5 PM

Cycling (indoor trainer) 1:00:05 intensity: (3:10 @1) + (56:55 @2)
ahr:114 max:128

Ergo bike, 3 hills.

Thursday Nov 19, 2015 #

1 PM

Orienteering 53:25 intensity: (5:42 @1) + (12:20 @2) + (29:26 @3) + (5:57 @4) *** 6.76 km (7:54 / km) +154m 7:05 / km
ahr:132 max:146 shoes: Inov ROCLITE

O training Wangenerwald.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

To/from O training.

Wednesday Nov 18, 2015 #

3 PM

Running intervals 44:29 intensity: (3:47 @1) + (13:46 @2) + (16:53 @3) + (8:33 @4) + (1:30 @5) 7.5 km (5:56 / km) +1m 5:56 / km
ahr:131 max:153 shoes: Kinvara6

On the track in Regensdorf. Some 200m, 400 and 300m.

Tuesday Nov 17, 2015 #

1 PM

Orienteering 50:15 intensity: (4:13 @1) + (18:38 @2) + (26:06 @3) + (1:18 @4) **** 4.33 km (11:36 / km) +221m 9:15 / km
ahr:130 max:142 shoes: x-talon-190-2

O training Ils Aults.

Monday Nov 16, 2015 #

12 PM

Running 58:11 intensity: (5:48 @1) + (13:46 @2) + (15:49 @3) + (22:48 @4) 8.88 km (6:33 / km) +289m 5:38 / km
ahr:132 max:149 shoes: Kinvara6

Pintrun - Ransun.

stretching 10:00 [1]

Saturday Nov 14, 2015 #

1 PM

Orienteering 53:46 intensity: (2:14 @1) + (47:29 @2) + (4:03 @3) **** 5.02 km (10:43 / km) +189m 9:01 / km
ahr:122 max:134 shoes: x-talon-190-2

O training Bot Fiena Trin

Running warm up/down 15:05 intensity: (3:09 @1) + (11:56 @2) 1.84 km (8:13 / km) +118m 6:13 / km
ahr:109 max:122 shoes: x-talon-190-2

To the start of the O training.
3 PM

Running warm up/down 15:52 intensity: (6 @1) + (15:46 @2) 2.24 km (7:04 / km) +72m 6:05 / km
ahr:111 max:126 shoes: x-talon-190-2

Back from O training.

Friday Nov 13, 2015 #

1 PM

Orienteering 46:57 intensity: (10:38 @2) + (14:49 @3) + (19:10 @4) + (2:20 @5) *** 4.66 km (10:04 / km) +250m 7:56 / km
ahr:137 max:151 shoes: x-talon-190-2

O training Braunwald.

Walking 45:00 [1] 2.8 km (16:04 / km) +300m 10:28 / km
shoes: Nike Zoom

To the start of the O training.

Thursday Nov 12, 2015 #

12 PM

Walking 1:50:00 [1] 9.1 km (12:05 / km) +200m 10:53 / km
shoes: Nike Zoom

Uaul Grond - Conn - Lake Cresta.

Wednesday Nov 11, 2015 #

1 PM

Orienteering 56:08 intensity: (17:13 @2) + (18:59 @3) + (19:56 @4) **** 5.46 km (10:17 / km) +175m 8:52 / km
ahr:135 max:146 shoes: x-talon-190-2

O training Passo del San Bernardino.




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

To the start of the O training.

stretching 10:00 [1]

Monday Nov 9, 2015 #

2 PM

Running 51:08 intensity: (5:38 @1) + (22:10 @2) + (23:11 @3) + (9 @4) 8.06 km (6:21 / km) +318m 5:18 / km
ahr:126 max:140 shoes: Kinvara6

Trin - Digg - Manalla.

Sunday Nov 8, 2015 #

9 AM

Running (Morning jog) 18:50 intensity: (3:13 @1) + (13:02 @2) + (2:35 @3) 3.05 km (6:11 / km) +60m 5:38 / km
ahr:120 max:133 shoes: Kinvara6

In the neighborhood.
1 PM

Walking 38:00 [1] 2.4 km (15:50 / km) +350m 9:09 / km
shoes: Nike Zoom

Top of Lägern.

Saturday Nov 7, 2015 #

Note
(rest day)

Friday Nov 6, 2015 #

12 PM

Orienteering 34:49 intensity: (11:31 @2) + (20:13 @3) + (3:05 @4) *** 3.88 km (8:59 / km) +162m 7:26 / km
ahr:133 max:142 shoes: x-talon-190-2

O training Glarus-Schwändi.

Walking 29:57 intensity: (2:15 @1) + (27:42 @2) 2.81 km (10:39 / km) +265m 7:14 / km
ahr:106 max:122 shoes: x-talon-190-2

To the start of the training. Jogging/walking.

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

Back from training.

Thursday Nov 5, 2015 #

12 PM

Walking 30:24 intensity: (1:24 @1) + (29:00 @2) 2.29 km (13:15 / km) +254m 8:32 / km
ahr:109 max:123 shoes: x-talon-190-2

To the start of the O training.

Orienteering 50:51 intensity: (9:22 @2) + (32:03 @3) + (9:26 @4) *** 5.03 km (10:07 / km) +197m 8:27 / km
ahr:136 max:144 shoes: x-talon-190-2

O training Arosa-Grüenseeli.

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

Back from O training.

stretching 10:00 [1]

Wednesday Nov 4, 2015 #

12 PM

Orienteering 29:20 intensity: (4:32 @2) + (13:04 @3) + (11:44 @4) *** 3.68 km (7:59 / km) +60m 7:23 / km
ahr:138 max:147 shoes: x-talon-190-2

O training San Bernardino.

Walking 23:00 [1] 1.9 km (12:06 / km) +150m 8:41 / km
shoes: x-talon-190-2

To the start of the training.

Tuesday Nov 3, 2015 #

1 PM

Orienteering 35:51 [3] *** 4.0 km (8:58 / km) +120m 7:48 / km
ahr:140 max:149 shoes: x-talon-190-2

O training Arosa-Maran. Again M70 course of 9th national event, a month ago. Very good weather conditions.

Walking 25:00 [1] 2.0 km (12:30 / km) +200m 8:20 / km
shoes: x-talon-190-2

To/from O training.

stretching 10:00 [1]

Monday Nov 2, 2015 #

Note
(rest day)

Sunday Nov 1, 2015 #

11 AM

Orienteering 34:27 intensity: (6:24 @2) + (2:34 @3) + (23:10 @4) + (2:19 @5) *** 4.72 km (7:18 / km) +140m 6:21 / km
ahr:144 max:155 shoes: x-talon-190-2

Glattal-OL Wangenerwald. Had a near perfect race to end the season. 1st place M70.

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

To the start of the race.

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