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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Orienteering12 7:46:13 29.45(15:50) 47.4(9:50) 860
  Running9 3:49:54 20.94 33.7 323
  Cycling4 2:47:54 13.79 22.19 177
  stretching2 20:00
  Total21 14:44:01 64.18 103.29 1360

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Tuesday Jun 28, 2016 #

3 PM

Running intervals 42:05 intensity: (11 @1) + (12:56 @2) + (18:00 @3) + (7:11 @4) + (3:47 @5) 6.45 km (6:31 / km) +1m 6:31 / km
ahr:133 max:154 shoes: Kinvara6

On the track in Regensdorf. 6 x 400m threshold pace.

Monday Jun 27, 2016 #

Note
(rest day)

Sunday Jun 26, 2016 #

10 AM

Orienteering race 1:01:16 intensity: (1:04 @2) + (30:09 @3) + (30:03 @4) *** 5.41 km (11:20 / km) +168m 9:48 / km
ahr:139 max:147 shoes: icebug spirit4 olx

4th National event, near Saint Cergue. Long distance race. Technically easier than yesterday. Decent race but heavy legs, could not push, walking uphill, low HR. At least good weather conditions.
8th place M70.

Saturday Jun 25, 2016 #

10 AM

Orienteering warm up/down 38:57 [1] **** 2.26 km (17:16 / km) +60m 15:14 / km
shoes: x-talon-190-2

Walking with map. Givrine/La Pile. Warm up for afternoon's race.
3 PM

Orienteering race 1:36:25 intensity: (37 @1) + (49:50 @2) + (31:52 @3) + (13:40 @4) + (26 @5) ***** 5.9 km (16:21 / km) +111m 14:57 / km
ahr:128 max:151 shoes: icebug spirit4 olx

3rd National event. Givrine near Saint Cergue. Middle distance race. Pouring rain, bad runnability. My worst performance since many years and longest run time also...
Could not read the map, could not see the slippery ground. A very bad experience. But i insisted on finding all controls...



Running warm up/down 14:00 [2] 1.5 km (9:20 / km) +90m 7:11 / km
shoes: icebug spirit4 olx

To the start of the race.

Friday Jun 24, 2016 #

11 AM

Cycling (mountain bike) 1:07:30 intensity: (1:35 @1) + (1:05:22 @2) + (33 @3) 22.19 km (3:03 / km) +177m 2:56 / km
ahr:118 max:129

Easy biking. Wuerenlos - Regensdorf - Buchs.

Thursday Jun 23, 2016 #

6 PM

Orienteering 30:50 intensity: (2 @1) + (39 @2) + (6:01 @3) + (18:39 @4) + (5:29 @5) 2.9 km (10:39 / km) +108m 8:59 / km
ahr:145 max:153

Day 3 of ZH-Oberland OL near Saland, map Isikerberg. Not a perfect race, 2 major mistakes, 2 min. each plus some minor ones.
2nd place M70.

stretching 10:00 [1]

Wednesday Jun 22, 2016 #

6 PM

Orienteering race 31:59 intensity: (22 @2) + (3:06 @3) + (8:48 @4) + (19:43 @5) *** 4.01 km (7:58 / km) +65m 7:23 / km
ahr:150 max:159 shoes: x-talon-190-2

Day 2 of ZH-Oberland OL Kloten/Hardwald. Decent race, no major mistakes.
1st place M70.

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

Before the race.

Tuesday Jun 21, 2016 #

7 PM

Orienteering race 23:13 intensity: (3:00 @2) + (5:52 @3) + (8:39 @4) + (5:42 @5) ** 3.23 km (7:12 / km) +32m 6:52 / km
ahr:141 max:156 shoes: Saucony A6 Racing

Day 1 of ZH-Oberland OL.
Urban O race in Rapperswil. Bad race, missed 2 controls :-(
Total mistakes 6..7 min.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Saucony A6 Racing

Before the race.

Monday Jun 20, 2016 #

2 PM

Running intervals 30:08 intensity: (26 @1) + (14:52 @2) + (7:29 @3) + (6:05 @4) + (1:16 @5) 4.85 km (6:13 / km) +1m 6:12 / km
ahr:130 max:153 shoes: Kinvara6

On the track in Regensdorf. 10 x 30/30s run/jog

Sunday Jun 19, 2016 #

12 PM

Orienteering race 43:49 intensity: (1 @1) + (13:01 @2) + (13:29 @3) + (15:49 @4) + (1:29 @5) *** 5.25 km (8:21 / km) +53m 7:57 / km
ahr:135 max:155 shoes: x-talon-190-2

Biberister OL in Deitingen, map Pfaffenweiher. Seems I am unable to orienteer in the forest. 180° mistake to control #2. To #3 completely wrong, unable to relocate. Decided to just run the final part: control #10 to finish...

Friday Jun 17, 2016 #

1 PM

Running intervals 49:33 intensity: (1:13 @1) + (22:17 @2) + (13:45 @3) + (5:58 @4) + (6:20 @5) 7.47 km (6:38 / km) +1m 6:38 / km
ahr:130 max:159 shoes: Kinvara6

On the track in Regensdorf. 6 x 400m + 2 x 200m.

Thursday Jun 16, 2016 #

Note
(rest day)

Wednesday Jun 15, 2016 #

2 PM

Orienteering 16:27 intensity: (13 @1) + (2:28 @2) + (8:51 @3) + (4:50 @4) + (5 @5) ** 2.49 km (6:36 / km) +4m 6:32 / km
ahr:135 max:150 shoes: Kinvara6

Urban O training in Winterthur.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Kinvara6

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

Orienteering 27:17 intensity: (5 @1) + (1:56 @2) + (7:08 @3) + (17:50 @4) + (18 @5) ** 4.2 km (6:30 / km) +65m 6:02 / km
ahr:140 max:150 shoes: Kinvara6

Urban O training in Bischofszell.

Tuesday Jun 14, 2016 #

4 PM

Running 36:16 intensity: (40 @1) + (6:50 @2) + (11:13 @3) + (17:33 @4) 5.43 km (6:41 / km) +183m 5:43 / km
ahr:134 max:147 shoes: Kinvara6

Eigi loop (short).

stretching 10:00 [1]

Monday Jun 13, 2016 #

1 PM

Cycling (indoor trainer) 30:06 intensity: (2:48 @1) + (27:01 @2) + (17 @3)
ahr:111 max:125

Ergo bike, 3 hills. Followed by ...

Cycling (indoor trainer) 10:05 intensity: (10 @1) + (7:54 @2) + (2:01 @3)
ahr:119 max:130

..fitness test, 6 min @ 140 W --> HR 130.

Sunday Jun 12, 2016 #

10 AM

Cycling 30:07 intensity: (3:03 @1) + (26:55 @2) + (9 @3)
ahr:111 max:123

BBA, ergo bike, 3 hills.

Saturday Jun 11, 2016 #

6 PM

Running 36:52 intensity: (26 @1) + (13:03 @2) + (22:13 @3) + (1:10 @4) 6.0 km (6:09 / km) +47m 5:55 / km
ahr:128 max:135 shoes: Kinvara6

Birch - Otelfingen.

Friday Jun 10, 2016 #

3 PM

Orienteering 27:23 intensity: (49 @1) + (25:03 @2) + (1:31 @3) ** 3.52 km (7:47 / km) +19m 7:35 / km
ahr:118 max:131 shoes: Kinvara6

Warm up in Kreuzlingen before the urban O race in Bischofszell.
6 PM

Orienteering race 30:45 intensity: (7 @1) + (1:20 @2) + (6:28 @3) + (13:31 @4) + (9:19 @5) ** 4.18 km (7:21 / km) +65m 6:49 / km
ahr:144 max:157 shoes: Saucony A6 Racing

Urban O race in Bischofszell. Oepfeltrophy, 4th race. HR high, but pace low...
Some minor and 1 major mistakes, maybe 1.5 min.

Thursday Jun 9, 2016 #

3 PM

Orienteering 37:52 intensity: (32:26 @2) + (5:26 @3) ** 4.06 km (9:20 / km) +112m 8:12 / km
ahr:121 max:136 shoes: Kinvara6

Urban O training in Baden. Easy pace to restart training.

Wednesday Jun 8, 2016 #

5 PM

Cycling (indoor trainer) 30:06 intensity: (1:31 @1) + (28:35 @2)
ahr:113 max:125

Ergo bike, 3 hills.

Monday Jun 6, 2016 #

Note
(sick)

Stll sick. Now stomach also bad.

Wednesday Jun 1, 2016 #

Note
(sick)

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