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Training Log Archive: kurthu

In the 31 days ending Aug 31, 2004:

activity	#	time	miles		km		+m
Running	30	16:07:49	100.72	(9:37)	162.1	(5:58)	2465
Orienteering	14	10:13:51	41.97	(14:37)	67.55	(9:05)	2580	22 /	24c	91%
Cycling	8	8:55:59	113.21	(4:44)	182.2	(2:57)	2125
Strength	6	4:07:56
Total	31	39:25:35	255.91		411.85		7170	22 /	24c	91%

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Tuesday Aug 31, 2004 #

Running (Morning run) 37:11 [2] 6.5 km (5:43 / km) +120m 5:14 / km
ahr:124 max:135

Breitlen loops, same as yesterday.

Strength 43:00 [1]

Cycling 1:35:17 [2] 36.3 km (2:37 / km) +245m 2:32 / km
ahr:123 max:140

Katzensee-Schwandenholz loop.

Monday Aug 30, 2004 #

Running (Morning run) 37:57 [2] 6.5 km (5:50 / km) +120m 5:21 / km
ahr:123 max:135

Breitlen loops. Tired legs at the beginning, then better and better. Temperature rather low and some rain.

Sunday Aug 29, 2004 #

Orienteering 45:44 [4] 4.3 km (10:38 / km) +270m 8:06 / km
ahr:153 max:163

Swiss relay champs. In class M185. Started in 7th position to third (last) leg. More than 6' behind, motivation was a bit broken. A few mistakes (~4'). We finished in 4th position. Map

Running 12:00 [2] 2.0 km (6:00 / km)

Warm-up for relay.

Saturday Aug 28, 2004 #

Running (Morning run) 24:03 [2] 4.0 km (6:01 / km) +70m 5:32 / km
ahr:120 max:135

Orienteering 25:12 [5] 2.7 km (9:20 / km) +130m 7:31 / km
ahr:160 max:168

National event at Gurnigel. Another short distance race. I had a very good run. Only one bad route choice (40" lost). Won in my class (of 48 runners) leading from start to finish. Map

Running 20:00 [2] 2.0 km (10:00 / km) +120m 7:42 / km

Warm-up (run to start)

Friday Aug 27, 2004 #

Running (Morning run) 25:50 [2] 4.5 km (5:44 / km) +85m 5:15 / km
ahr:123 max:139

Orienteering 49:37 [3] 5.7 km (8:42 / km) +200m 7:24 / km
ahr:128 max:146

O-training Altberg, easy.

Wednesday Aug 25, 2004 #

Running (Morning run) 23:03 [2] 4.0 km (5:46 / km) +55m 5:24 / km
ahr:121 max:135

Cycling 52:06 [2] 13.8 km (3:47 / km) +320m 3:23 / km
ahr:122 max:136

Tuesday Aug 24, 2004 #

Running (Morning run) 23:50 [2] 4.0 km (5:58 / km) +65m 5:31 / km
ahr:119 max:133

Running 12:14 [4] 3.0 km (4:05 / km) +25m 3:55 / km
ahr:150 max:160

Intervals (trail) 3 * ~1000m, 20m up/down. 3:58 down, 4:20 up, 3:56 down. 2 minutes recovery between repetitions.

Running 25:00 [2] 4.0 km (6:15 / km) +30m 6:01 / km

warm-up/down for intervals

Orienteering 47:00 [3] 5.4 km (8:42 / km) +170m 7:31 / km
ahr:142 max:154

Club training for relay championship next sunday.

Monday Aug 23, 2004 #

Running (Morning run) 38:04 [2] 6.5 km (5:51 / km) +120m 5:22 / km
ahr:125 max:138

Did a longer distance this morning.

Strength 33:00 [1]

Sunday Aug 22, 2004 #

Orienteering (Competition) 50:42 [4] 4.5 km (11:16 / km) +230m 8:58 / km
ahr:151 max:161

At Lucerne (Eigental). Plan was not to push hard physically. First part ok. Then lost some time at controls in the green. A really stupid mistake to #7 (lost more than 4'). #7 to #15 ok again. Heart rate rather low. Anyway, I won in my class (only 13 runners). Map

Running 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

to start, from finish

Saturday Aug 21, 2004 #

Running (Morning run) 19:37 [2] 3.5 km (5:36 / km) +60m 5:10 / km
ahr:117 max:131

Orienteering (Competition) 25:54 [5] 2.6 km (9:58 / km) +140m 7:51 / km
ahr:160

Another short distance race. Good run except to control #12 (second last) where I lost about 1'. 1st in class (out of 12). Map

Running 25:00 [2] 4.0 km (6:15 / km)

Warm-up/cool-down

Friday Aug 20, 2004 #

Running (Morning run) 32:42 [2] 5.5 km (5:57 / km) +90m 5:30 / km
ahr:121 max:135

Breitlen loops (2 short, 1 long )

Strength 42:34 [1]

unusual: a 2nd strength training this week

Thursday Aug 19, 2004 #

Running (Morning run) 23:54 [2] 4.0 km (5:59 / km) +70m 5:30 / km
ahr:118 max:133

Cycling 1:13:42 [2] 28.2 km (2:37 / km) +175m 2:32 / km
ahr:120 max:130

Katzensee loop

Wednesday Aug 18, 2004 #

Running (Morning run) 23:37 [2] 4.0 km (5:54 / km) +70m 5:26 / km
ahr:121 max:136

Orienteering 37:33 [4] 4.8 km (7:49 / km) +180m 6:35 / km

Did a re-run of Swiss Champs '01 (short distance, Altberg). Qual. and Final within one hour (2.4km + 2.4km) at moderate pace. Only a few seconds slower than 3 years ago.

Running 25:00 [2] 4.0 km (6:15 / km) +140m 5:19 / km

before, between, after O-runs

Tuesday Aug 17, 2004 #

Running (Morning run) 32:49 [2] 5.5 km (5:58 / km) +115m 5:24 / km
ahr:123 max:135

Strength 44:00 [1]

includes warm-up (10' indoor cycling)

Monday Aug 16, 2004 #

Running 24:04 [2] 4.0 km (6:01 / km) +70m 5:32 / km
ahr:121 max:135

Morning run

Cycling 1:55:27 [2] 42.3 km (2:44 / km) +360m 2:37 / km
ahr:119 max:132

Trail/road. Raining at the end.

Sunday Aug 15, 2004 #

Running 16:00 [2] 2.6 km (6:09 / km) +30m 5:49 / km
ahr:120

Morning run (at 6:30!)

Orienteering 22:35 [5] 2.85 km (7:55 / km) +85m 6:54 / km
ahr:160 max:167

Swiss Champs (short distance) Qualification. Run was ok. Some minor mistakes (1'). Second place in class (out of 32). Map

Orienteering 19:35 [5] 2.7 km (7:15 / km) +40m 6:45 / km
ahr:163 max:168

Swiss Champs (short distance) Final. Some time lost to #1 and #2. Braindead to #4: wrong direction (180°)! But managed to be 2nd with some luck...Map

Running 25:00 [2] 4.0 km (6:15 / km)

Warm-up/cool-down for the two races

Saturday Aug 14, 2004 #

Running 29:09 [2] 5.0 km (5:50 / km) +85m 5:22 / km
ahr:121 max:135

Morning run in the rain

Friday Aug 13, 2004 #

Running 23:57 [2] 4.0 km (5:59 / km) +75m 5:28 / km
ahr:123 max:137

Morning run

Strength 42:22 [1]

includes warm-up (10' of indoor cycling)

Thursday Aug 12, 2004 #

Running 24:22 [2] 4.0 km (6:06 / km) +55m 5:42 / km
ahr:118 max:130

Morning run

Wednesday Aug 11, 2004 #

Running 23:12 [2] 4.0 km (5:48 / km) +50m 5:28 / km
ahr:119 max:133

Morning run

Orienteering 1:12:54 [3] 8.0 km (9:07 / km) +265m 7:49 / km
ahr:128 max:140

O-training, 23 controls, moderate pace

Tuesday Aug 10, 2004 #

Running 24:06 [2] 4.0 km (6:02 / km) +65m 5:34 / km
ahr:118 max:131

Morning run

Running 9:00 [5] 2.4 km (3:45 / km)
max:159

Intervals (trail) 6 * ~400m, 98", 95", 89", 89", 86", 82"

Running 38:00 [2] 6.0 km (6:20 / km) +70m 5:59 / km

Warm-up/cool-down, jogging between repeats

Monday Aug 9, 2004 #

Running 24:05 [2] 4.0 km (6:01 / km) +70m 5:32 / km
ahr:118 max:135

Morning run

Cycling 50:26 [2] 13.8 km (3:39 / km) +325m 3:16 / km
ahr:120 max:132

Sunday Aug 8, 2004 #

Running 17:28 [2] 3.0 km (5:49 / km) +45m 5:25 / km
ahr:117 max:131

Morning run

Orienteering 47:12 [4] 4.4 km (10:44 / km) +210m 8:40 / km
ahr:153 max:160 spiked:9/10c

Bündner OL-Weekend Day 2. Good run again. Mistake on long leg to control #4, where I missed the faster road. First again. This time by nearly 14 minutes! Map

Running 12:00 [2] 2.0 km (6:00 / km)

Warm-up/cool-down