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Training Log Archive: kurthu

In the 31 days ending May 31, 2006:

activity	#	time	miles		km		+m
Running	28	16:56:35	116.01	(8:46)	186.7	(5:27)	2640
Cycling	11	13:05:07	154.1	(5:06)	248.0	(3:10)	2450
Orienteering	8	6:46:33	24.82	(16:23)	39.95	(10:11)	1840
Strength	4	2:36:00
Walking	2	50:00	2.8	(17:53)	4.5	(11:07)	500
Total	31	40:14:15	297.73		479.15		7430

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Wednesday May 31, 2006 #

Running (Morning run) 27:23 [2] 5.0 km (5:29 / km) +85m 5:03 / km
ahr:120 max:130 shoes: Asics Gel DS Trainer IX

Running in the rain.

Tuesday May 30, 2006 #

Running (Morning run) 21:29 [2] 4.0 km (5:22 / km) +55m 5:02 / km
ahr:120 max:133 shoes: Nike Free

Parlatsch loop. Freezing temperature, 15° C lower than yesterday.

Running 25:51 [3] 5.5 km (4:42 / km) +95m 4:20 / km
ahr:132 max:153 shoes: Asics Gel DS Trainer IX

Breitlen loops. A short run in the evening. Pushed the pace a little to avoid being catched by the next rain shower.

Monday May 29, 2006 #

Running (Morning run) 23:30 [2] 4.0 km (5:53 / km) +40m 5:36 / km
(rest day) shoes: Nike Free

Recovery from the weekend's races. Near the campsite. Then traveling back to the rainy northern part of Switzerland after some sunny and warm days in the south.

Sunday May 28, 2006 #

Walking warm up/down 30:00 [2] 2.5 km (12:00 / km) +300m 7:30 / km
shoes: Integrators

Climbing to the start of the race once more.

Orienteering race 55:44 [5] **** 4.4 km (12:40 / km) +240m 9:57 / km
ahr:149 max:157 shoes: Integrators

Day 2 of 2-giorni Ticino. Chasing start 2:40 behind the leader, obviously still possible to win the race. Similar terrain as day 1. Not a good race in the first part. Lost about 3' minutes to #2 and another 4' on a really bad route to #4. The rest then was ok, only 2 more errors of 30" each. The race ended with 6 controls in the village of Cadro, where I had a strong finish, but failed to catch the leader by 1:27.

Saturday May 27, 2006 #

Running (Morning run) 20:00 [2] 3.5 km (5:43 / km) +40m 5:24 / km
shoes: Nike Free

Near the campsite

Walking warm up/down 20:00 [2] 2.0 km (10:00 / km) +200m 6:40 / km
shoes: Integrators

Climbing to the start of the race.

Orienteering race 1:07:27 [5] **** 3.5 km (19:16 / km) +360m 12:44 / km
ahr:152 max:164 shoes: Integrators

Day 1 of 2-giorni Ticino. Certainly the toughest race of this year. Steep slopes, much climbing, very low speed. Several mistakes, worst one was at control #11: it took me 6 minutes to find this bastard. 4 more errors summed up to another 6'. 2nd place, about 2:40 behind.

Friday May 26, 2006 #

Running (Morning run) 22:16 [2] 4.0 km (5:34 / km) +70m 5:07 / km
ahr:122 max:134 shoes: Nike Free

To Lake Cresta.

Running 33:49 [2] 6.0 km (5:38 / km) +60m 5:22 / km
ahr:125 max:134 shoes: Nike Free

Evening jog. From the campsite at Cureglia.

Thursday May 25, 2006 #

Running (Morning run) 28:22 [3] 5.5 km (5:09 / km) +105m 4:42 / km
ahr:122 max:136 shoes: Nike Free

Good pace early in the morning.

Running 37:31 [3] 7.0 km (5:22 / km) +75m 5:05 / km
ahr:124 max:151 shoes: Nike Free

Parlatsch loop (extended). Included some "sprints" (5x 30") + one longer tempo section of 2'30".

Wednesday May 24, 2006 #

Running 28:56 [3] 5.5 km (5:16 / km) +105m 4:48 / km
ahr:120 max:136 shoes: Nike Free

Breitlen loops.

Cycling 55:45 [3] 20.0 km (2:47 / km) +180m 2:40 / km
ahr:123 max:136

To/from gym

Strength (Machines) 36:00 [1]

Includes some stretching.

Tuesday May 23, 2006 #

Running 47:12 [3] 9.0 km (5:15 / km) +200m 4:43 / km
shoes: Brooks Glycerin 4

Buchs-loop. Recorded the run using my old Garmin etrex placed on my head. Didn't work well under tree cover. It seems I urgently need a Forerunner 305 ... ( etrex track )

C • Forerunner 3

Monday May 22, 2006 #

Running (Morning run) 30:16 [2] 5.5 km (5:30 / km) +80m 5:08 / km
shoes: Asics Gel DS Trainer IX

Cycling 1:13:00 [2] 25.0 km (2:55 / km) +150m 2:50 / km

Oetlikon.Regensdorf-Katzensee.

Sunday May 21, 2006 #

Orienteering race 40:51 [5] *** 4.75 km (8:36 / km) +180m 7:14 / km
ahr:153 max:165 shoes: Integrators

Galgener OL. Regional event. Lost some time at the beginning 4 controls (didn't read the map carefully enough). Then a good run to the remaining 10 controls. Another win in M60 with a good margin.

Running warm up/down 32:00 [2] 5.0 km (6:24 / km) +150m 5:34 / km
shoes: Integrators

To start, from the finish of the race.

Saturday May 20, 2006 #

Running (Morning run) 29:16 [2] 5.5 km (5:19 / km) +80m 4:58 / km
shoes: Asics Gel DS Trainer IX

Friday May 19, 2006 #

Running (Morning run) 29:57 [2] 5.5 km (5:27 / km) +80m 5:05 / km
shoes: Asics Gel DS Trainer IX

Cycling 1:09:16 [2] 24.0 km (2:53 / km) +150m 2:48 / km

Oetlikon, Regensdorf, Katzensee.

Thursday May 18, 2006 #

Strength (Machines) 37:00 [1]

Includes some stretching.

Cycling intervals (On Stairmaster) 10:00 [4] 6.0 km (1:40 / km)
max:152

10x 1'. Last one was all out. 1' recovery cycling between intervals

Cycling warm up/down (On Stairmaster) 30:00 [2] 12.0 km (2:30 / km)

10' warm up for strength training + 20' before, between and after intervals.

Wednesday May 17, 2006 #

Running (Morning run) 29:14 [2] 5.5 km (5:19 / km) +80m 4:57 / km
shoes: Nike Free

Orienteering 1:07:35 [3] 7.5 km (9:01 / km) +350m 7:18 / km
shoes: Integrators

O training Regensberg.

Running warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: Integrators

To/from O training.

Tuesday May 16, 2006 #

Running (Morning run) 29:26 [2] 5.5 km (5:21 / km) +80m 4:59 / km
shoes: Nike Free

Breitlen loops.

Monday May 15, 2006 #

Strength (Machines) 37:00 [1]

Includes some stretching.

Cycling 58:00 [2] 20.0 km (2:54 / km) +150m 2:48 / km

To/from the gym.

Sunday May 14, 2006 #

Orienteering race 45:40 [5] 4.8 km (9:31 / km) +200m 7:52 / km
shoes: Integrators

CO du CA Rose. Local event near Fribourg. Well recovered from the bike O of yesterday. Quite a good run with one small boom to control #4 and some time lost in the blackberry fields.

Running warm up/down 27:00 [2] 5.0 km (5:24 / km)
shoes: Integrators

To the start/from the finish of the race.

Saturday May 13, 2006 #

Running (Morning run) 29:43 [2] 5.5 km (5:24 / km) +80m 5:02 / km
shoes: Nike Free

Breitlen loops again.

Cycling race 1:27:00 [3] 23.0 km (3:47 / km) +370m 3:30 / km

Bike O race Huettwilen. Ok til control #4. Then a gigantic mistake to #5. 90 degrees wrong and ended 1.5km away from the control and much to low on the wrong side of the hill! More than 20 minutes lost. Did the rest at a very slow pace then...

Cycling warm up/down 35:00 [2] 10.0 km (3:30 / km) +100m 3:20 / km

To the start, from the finish of the race.

Friday May 12, 2006 #

Running (Morning run) 28:42 [2] 5.5 km (5:13 / km) +80m 4:52 / km
shoes: Nike Free

Breitlen loops.

Cycling 1:25:00 [2] 24.0 km (3:33 / km) +500m 3:12 / km

Top of Laegern, Laegernweid, Schartenfels.

Thursday May 11, 2006 #

Running (Morning run) 29:01 [2] 5.5 km (5:17 / km) +80m 4:55 / km
shoes: Nike Free

Breitlen loops.

Cycling 1:43:00 [2] 36.0 km (2:52 / km) +200m 2:47 / km

Oetlikon-Regensdorf-Seebach

Wednesday May 10, 2006 #

Running (Morning run) 29:40 [2] 5.5 km (5:24 / km) +80m 5:02 / km
ahr:116 max:130 shoes: Brooks Glycerin 4

Orienteering 43:00 [4] *** 5.8 km (7:25 / km) +160m 6:31 / km
shoes: Jalas

O training Buechberg-Mellingen.

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

Before/after o training.

Tuesday May 9, 2006 #

Running 48:38 [3] 9.0 km (5:24 / km) +200m 4:52 / km
ahr:128 max:144 shoes: Brooks Glycerin 4

Buchs loop. Rainy and cold.

Monday May 8, 2006 #

Running (Morning run) 30:12 [2] 5.5 km (5:29 / km) +80m 5:07 / km
ahr:119 max:134 shoes: Brooks Glycerin 4

Breitlen loops. Light rain.

Strength (Machines) 46:00 [1]
shoes: Nike Free

Includes the usual warm up + some stretching.

Sunday May 7, 2006 #

Orienteering race 33:34 [5] *** 5.2 km (6:27 / km) +50m 6:10 / km
ahr:156 max:164 shoes: Asics Gel DS Trainer IX

City O in Amriswil. Legs felt a bit heavy. A good run with only minimal route choice mistakes. 2nd place, 16 seconds behind.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

Before and after the race.

Saturday May 6, 2006 #

Running (Morning run) 21:26 [2] 4.0 km (5:22 / km) +40m 5:06 / km
ahr:120 max:135 shoes: Nike Free

Parlatsch loop.

Cycling (MTB) 1:05:35 [2] 17.0 km (3:51 / km) +250m 3:36 / km
ahr:116 max:138

Uaul Grond-Staderas.

Friday May 5, 2006 #

Running 49:05 [3] 9.0 km (5:27 / km) +200m 4:55 / km
ahr:124 max:145 shoes: Asics Gel DS Trainer IX

To Trin-Digg after the rain had stopped.

Thursday May 4, 2006 #

Running (Morning run) 29:47 [2] 5.0 km (5:57 / km) +120m 5:19 / km
ahr:119 max:137 shoes: Nike Free

To Lake Cresta, Uaul Grond.

C • Zweiter Wohnsitz?? 3

Running intervals 9:04 [4] 2.4 km (3:47 / km)
max:159 shoes: Brooks Glycerin 4

At Prau la Selva, partly on track. 8x 300m in 68". 2nd interval training this week, kept it short.

Running warm up/down 27:00 [2] 4.0 km (6:45 / km)
shoes: Brooks Glycerin 4

Before, between, after intervals.

Cycling 56:00 [2] 16.0 km (3:30 / km) +200m 3:18 / km
ahr:115 max:135

To/from Prau la Selva, where I did the interval training.

Wednesday May 3, 2006 #

Running (Morning run) 21:46 [2] 4.0 km (5:27 / km) +40m 5:11 / km
ahr:115 max:130 shoes: Nike Free

Parlatsch loop.

Orienteering 52:42 [2] **** 4.0 km (13:11 / km) +300m 9:35 / km
ahr:116 max:134 shoes: Integrators

Technical o training near Ems with map Ils Aults. Did 18 controls.

Tuesday May 2, 2006 #

Running (Morning run) 23:10 [2] 4.0 km (5:48 / km) +70m 5:20 / km
ahr:116 max:137 shoes: Asics Gel DS Trainer IX

To Lake Cresta.

Running intervals 18:00 [4] 4.8 km (3:45 / km) +30m 3:38 / km
max:155 shoes: Brooks Glycerin 4

On the road. 6x 3' with 2' recovery (walking/jogging) between intervals.

Running warm up/down 36:28 [2] 6.0 km (6:05 / km) +30m 5:56 / km
shoes: Brooks Glycerin 4

Before/between/after intervals.

Monday May 1, 2006 #

Running (Morning run) 22:25 [2] 4.0 km (5:36 / km) +30m 5:24 / km
ahr:114 max:125 shoes: Asics Gel DS Trainer IX

Parlatsch loop.

Cycling 57:31 [2] 15.0 km (3:50 / km) +200m 3:36 / km

MTB ride to Uaul Grond, Prau la Selva.

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