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Training Log Archive: kurthu

In the 31 days ending Mar 31, 2006:

activity	#	time	miles		km		+m
Running	26	14:43:03	93.21	(9:28)	150.0	(5:53)	2245
Cycling	15	13:08:59	177.71	(4:26)	286.0	(2:46)	150
Orienteering	14	12:18:57	53.81	(13:44)	86.6	(8:32)	2735
Strength	4	3:12:00
Total	29	43:22:59	324.73		522.6		5130

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Friday Mar 31, 2006 #

Running (Morning run) 31:16 [2] 5.5 km (5:41 / km) +95m 5:14 / km
shoes: Asics Gel DS Trainer IX

After the rain. Studied map Pfaffberg, preparing for night o race this evening.

Orienteering race 40:56 [4] 4.1 km (9:59 / km) +170m 8:16 / km
shoes: Integrators

Night o in Pfaeffikon with map Pfaffberg. 3 loops with mass start. Had a reasonably good run. On the last loop the third last control was obviously put on a wrong boulder. I was 100% shure to stand at the correct feature and continued the course.

Thursday Mar 30, 2006 #

Strength (Machines) 50:00 [1]

Includes 10' warm up (cycling) + some stretching.

Cycling (On TravelMag) 55:00 [1] 20.0 km (2:45 / km)
ahr:104 max:113

Evening ride. Indoor again.

Wednesday Mar 29, 2006 #

Running (Morning run) 30:11 [2] 5.5 km (5:29 / km) +95m 5:03 / km
ahr:121 max:135 shoes: Asics Gel DS Trainer IX

Orienteering 57:16 [4] 7.6 km (7:32 / km) +300m 6:18 / km
ahr:140 max:152 shoes: Jalas

O training in Huettikon on map Altberg-West.

Tuesday Mar 28, 2006 #

Note
(rest day)

Bad weather, rain all day long. No motivation for a training.

Monday Mar 27, 2006 #

Running (Morning run) 30:58 [2] 5.5 km (5:38 / km) +95m 5:11 / km
ahr:116 max:130 shoes: Asics Gel DS Trainer IX

Recovery from the weekend's races.

Cycling 1:21:56 [2] 28.0 km (2:56 / km) +150m 2:51 / km
ahr:115 max:130

First time outside. Oetlikon-Katzensee.

Sunday Mar 26, 2006 #

Orienteering race 45:21 [5] *** 4.8 km (9:27 / km) +230m 7:37 / km
ahr:150 max:160 shoes: Integrators

Local event near Frauenfeld. Nice weather (spring is here finally?). My race was not too bad, 3 mistakes of about 45" each. Boomed #3. Parallel error on the way to #4 and bad route to #5. Felt a bit tired when running uphill (3rd race within 48h). 3rd place, 1' behind.

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +190m 6:20 / km
shoes: Integrators

Before and after the race.

Saturday Mar 25, 2006 #

Cycling warm up/down (On TravelMag) 36:00 [1] 12.0 km (3:00 / km)
ahr:96 max:104

Morning ride. Recovery from the night o race.

Orienteering race 48:30 [4] *** 5.4 km (8:59 / km) +180m 7:42 / km
ahr:152 max:158 shoes: Integrators

Local event in Weisslingen. Still some snow in the forest. Just one mistake today: missed control #4, lost about 2'. Rest ok. Didn't run a very high pace, HR on the low side.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Integrators

Before and after the race.

Friday Mar 24, 2006 #

Running (Morning run) 31:07 [2] 5.5 km (5:39 / km) +95m 5:12 / km
ahr:120 max:137

Orienteering race 58:59 [4] *** 6.5 km (9:04 / km) +100m 8:26 / km
ahr:148 max:156 shoes: Integrators

Night orienteering near Ellikon. Big compass problems to each and every control from #1 to #4. Lost nearly 10 minutes near the controls. Second half of the race was ok then. Surely need some more night compass practice before the championship in 2 weeks.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Integrators

Before the race.

Thursday Mar 23, 2006 #

Strength (Machines) 48:00 [1]

Includes 10' cycling for warm up + some stretching.

Wednesday Mar 22, 2006 #

Running (Morning run) 31:07 [2] 5.5 km (5:39 / km) +95m 5:12 / km
ahr:120 max:132 shoes: Asics Gel DS Trainer IX

Tired from yesterday's training.

Cycling (On TravelMag) 1:05:00 [1] 22.0 km (2:57 / km)
ahr:101 max:108

Late evening ride.

Tuesday Mar 21, 2006 #

Orienteering 1:17:47 [3] *** 9.5 km (8:11 / km) +330m 6:59 / km
ahr:138 max:154 shoes: Jalas

O training Huenikerwald. Ran women's course (DE) of last Sunday.

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

Before (5') and after (15') the o training.

Monday Mar 20, 2006 #

Running (Morning run) 31:07 [2] 5.5 km (5:39 / km) +95m 5:12 / km
ahr:121 max:136 shoes: Asics Gel DS Trainer IX

Cycling (On TravelMag) 1:00:00 [1] 20.0 km (3:00 / km)
ahr:100 max:107

Very easy evening ride.Felt a bit sick.

Sunday Mar 19, 2006 #

Event: 2nd Swiss National race (Welsiker-OL)

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +90m 7:15 / km
shoes: Integrators

To the start of the race.

Orienteering race 48:33 [5] *** 6.3 km (7:42 / km) +205m 6:38 / km
ahr:155 max:164 shoes: Integrators

2nd Swiss National Event near Winterthur. Nice weather, not much snow in the forest anymore. Lost some time on the first 3 controls (about 2'), then a good run. Rather a physical race than technically demanding. Lucky enough to win M60.

Cycling warm up/down (On TravelMag) 35:02 [1] 12.0 km (2:55 / km)
ahr:105 max:112

Recovery ride to warm down from the race.

Saturday Mar 18, 2006 #

Strength (Machines) 46:00 [1]

10' cycling for warm up + some stretching.

Running 31:29 [2] 5.5 km (5:43 / km)
ahr:124 max:140 shoes: Asics Gel DS Trainer IX

Preparing for the coming race. Studying map of tomorrow's terrain (old map of 1991) while running.

Friday Mar 17, 2006 #

Running (Morning run) 22:46 [2] 4.0 km (5:42 / km) +50m 5:21 / km
ahr:122 max:132 shoes: Asics Gel DS Trainer IX

Parlatsch loop.

Cycling (On TravelMag) 1:00:00 [1] 22.0 km (2:44 / km)
ahr:106 max:114

Late evening indoor ride.

Thursday Mar 16, 2006 #

Running intervals 49:30 [4] 9.0 km (5:30 / km) +200m 4:57 / km
ahr:129 max:155 shoes: Asics Gel DS Trainer IX

Trin-Digg loop. On trails covered with pressed snow and ice. 12x 60". 10' warm up, then pushing every even minute, recovery jogging every odd minute.

Wednesday Mar 15, 2006 #

Running 1:11:48 [2] 13.0 km (5:31 / km) +290m 4:58 / km
ahr:124 max:137 shoes: Asics Gel DS Trainer IX

Trail running in Uaul Grond. Lake Cresta, Conn. On pressed snow and ice.

Cycling (On TravelMag) 40:00 [2] 14.0 km (2:51 / km)
ahr:111 max:124

Indoor evening ride.

Tuesday Mar 14, 2006 #

Running hills 12:24 [4] 2.0 km (6:12 / km) +210m 4:04 / km
max:160 shoes: Asics Gel DS Trainer IX

3x the ramp from Trin-Digg to Trin (on the road, 70m ascent). 4:18, 4:08, 3:56. Jogging downhill for recovery (4').

Running 57:00 [2] 10.0 km (5:42 / km) +130m 5:21 / km
ahr:125 shoes: Asics Gel DS Trainer IX

Trin-Digg loop. To and from the hill section and downhills.

Monday Mar 13, 2006 #

Running 50:54 [3] 9.0 km (5:39 / km) +210m 5:04 / km
ahr:126 max:144 shoes: Asics Gel DS Trainer IX

To Trin-Digg. Mostly on pressed snow and ice. Sunny but cold.

Cycling (On TravelMag) 40:00 [1] 14.0 km (2:51 / km)
ahr:108 max:116

An easy evening ride.

Sunday Mar 12, 2006 #

Orienteering race 42:34 [5] 4.3 km (9:54 / km) +230m 7:49 / km
shoes: Integrators

Local event near Lucerne. A mix of sun and snow showers. Low temperatures. About 15cm of fresh powder on the ground. Had a good run. A problem occured at control #7: Wrong number. It seems I copied this one wrongly! I managed to find the correct control after some time. Lost about 2 to 3 minutes.
Won M60 anyway.

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

Before and after the race.

Cycling warm up/down (On TravelMag) 35:01 [1] 12.0 km (2:55 / km)
ahr:105 max:112

Late evening ride for recovery. Also to make the last 7 days a 10 hours week.

Saturday Mar 11, 2006 #

Orienteering race 32:16 [5] *** 4.2 km (7:41 / km) +140m 6:35 / km
shoes: Integrators

Local event in Mettmenstetten. Easy and short. Some snow on the ground. Had a good run, no mistakes today. Won M60.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: Integrators

Before and after the race.

Cycling warm up/down (On TravelMag) 36:00 [1] 12.0 km (3:00 / km)
ahr:104 max:113

Evening ride for recovery.

Friday Mar 10, 2006 #

Cycling (On TravelMag) 1:10:00 [2] 28.0 km (2:30 / km)
ahr:106 max:128

Stayed indoor, horrible weather, snow showers.

Running 34:41 [3] 6.0 km (5:47 / km) +100m 5:20 / km
ahr:126 max:138 shoes: Asics Gel DS Trainer IX

On the road to Otelfingen. A short run between the snow showers.

Thursday Mar 9, 2006 #

Strength (Machines) 48:00 [1]

includes 10' warm up (indoor cycling) + some stretching.

Cycling intervals (On TravelMag) 12:00 [4] 7.0 km (1:43 / km)
max:148

Indoor cycling 12x 60", 60" recovery between intervals.

Cycling warm up/down (On TravelMag) 38:00 [3] 13.0 km (2:55 / km)
ahr:115

Before, between, after intervals.

Wednesday Mar 8, 2006 #

Running 51:03 [2] 9.0 km (5:40 / km)
ahr:125 max:135 shoes: Asics Gel DS Trainer IX

On the road to Otelfingen, Wettingen. Rainy weather, not very motivating to go for a run.

Cycling (On TravelMag) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:112 max:124

Tuesday Mar 7, 2006 #

Running 41:03 [2] 7.0 km (5:52 / km) +110m 5:26 / km
ahr:122 max:134 shoes: Asics Gel DS Trainer IX

Road running to Otelfingen. Too much snow on the trails.

Cycling (On TravelMag) 1:05:00 [2] 26.0 km (2:30 / km)
ahr:111 max:123

Monday Mar 6, 2006 #

Note
(rest day)

Travelled home to Switzerland. Looks completely different here: everything very white...

Sunday Mar 5, 2006 #

Orienteering race 32:55 [4] 3.3 km (9:58 / km) +85m 8:50 / km
ahr:145 max:60 shoes: VJ Integrator

Day 2 of Mora/pavia event. What can i say. The worst performance of the last days. Missed control #2 badly. Maybe scale 1:7.5k can be blamed. Lost about 3' there.
In an attempt to gain some time, I lost map contact completely to control #8. Very frustrating!

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Integrator

Before the race.

Orienteering 1:17:14 [2] *** 8.0 km (9:39 / km) +230m 8:26 / km
ahr:122 max:144 shoes: VJ Integrator

O training in late afternoon near Pego (place of last weekends races). Reran some legs. Compared some route choices.

Saturday Mar 4, 2006 #

Orienteering race 35:30 [4] *** 5.2 km (6:50 / km) +140m 6:01 / km
ahr:154 max:163 shoes: VJ Integrator

Day 1 of Mora/Pavia event. Horrible weather, rainstorm. I was lucky, rain stopped a few minutes before my starting time. Had a good run but lost nearly 3' looking for a bridge to cross the river between controls #3 and #4. Straight through would have been the best solution.

Running 33:20 [2] 6.0 km (5:33 / km) +45m 5:21 / km
ahr:124 max:137 shoes: Asics Gel DS Trainer IX

Went for a run near the hotel in late afternoon. Along the river and up the hill.

Friday Mar 3, 2006 #

Running (Morning run) 27:35 [2] 4.5 km (6:08 / km)
shoes: Asics Gel DS Trainer IX

Orienteering 46:52 [3] *** 6.0 km (7:49 / km) +100m 7:13 / km
ahr:130 max:146 shoes: Jalas

Model event for International Orienteering Trophy of Mora.

Thursday Mar 2, 2006 #

Running (Morning run) 24:05 [2] 4.0 km (6:01 / km)
ahr:122 max:139 shoes: Asics Gel DS Trainer IX

Along the river.

Orienteering 47:31 [3] *** 5.2 km (9:08 / km) +110m 8:16 / km
ahr:137 max:152 shoes: Jalas

O training near Praia de Vieira. Beautiful terrain near the ocean.

Wednesday Mar 1, 2006 #

Running (Morning run) 24:39 [2] 4.0 km (6:10 / km)
ahr:114 max:122 shoes: Asics Gel DS Trainer IX

Orienteering 46:43 [3] *** 6.2 km (7:32 / km) +185m 6:33 / km
ahr:142 max:151 shoes: Jalas

O training Azaruja, near Evora. With map from POM 04. Beautful conditions.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Jalas

To the start of the o training.

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