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Training Log Archive: kurthu

In the 31 days ending Aug 31, 2006:

activity	#	time	miles		km		+m
Orienteering	19	13:40:21	56.44	(14:32)	90.83	(9:02)	2615
Running	22	9:40:49	60.15	(9:39)	96.8	(6:00)	820
Cycling	5	3:54:29	53.95	(4:21)	86.82	(2:42)	100
Strength	2	1:26:00
Walking	2	55:00	2.49	(22:08)	4.0	(13:45)	600
Total	29	29:36:39	173.02		278.45		4135

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Thursday Aug 31, 2006 #

Orienteering 20:16 [3] *** 2.5 km (8:06 / km) +80m 6:59 / km
ahr:123 max:135 shoes: Integrators

Morning run with map Crans (sprint map).

Walking 30:00 [2] 2.0 km (15:00 / km) +300m 8:34 / km
shoes: Jalas

Climbing to the start of the o training again.

Orienteering 55:21 [2] 4.0 km (13:50 / km) +150m 11:39 / km
shoes: Jalas

Walking W55 course of swiss champs.

Wednesday Aug 30, 2006 #

Walking 25:00 [2] 2.0 km (12:30 / km) +300m 7:09 / km
ahr:115 max:120 shoes: Integrators

Climbing up to the start of the o training.

Orienteering 43:34 [4] **** 5.2 km (8:23 / km) +180m 7:09 / km
ahr:142 max:153 shoes: Integrators

Reran my course of the swiss champs 10 days ago in Crans-Montana. Verified my loss of 4 minutes to control #2.
Tried some better routes.

Tuesday Aug 29, 2006 #

Running (Morning run) 29:55 [2] 5.5 km (5:26 / km) +95m 5:00 / km
ahr:117 max:134 shoes: Brooks Glycerin 4

Monday Aug 28, 2006 #

Strength (Machines) 48:00 [1]

Includes 10 minutes of indoor cycling for warm up + some stretching.

Sunday Aug 27, 2006 #

Orienteering race 37:18 [5] *** 4.4 km (8:29 / km) +215m 6:49 / km
shoes: Integrators

Swiss Relay Championships. Starting in the leading position in class H185, I had a good run on the final leg. Kept the lead and also had best time for the leg.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

Before the race.

Saturday Aug 26, 2006 #

Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +95m 5:08 / km
ahr:120 max:136 shoes: Brooks Glycerin 4

Breitlen loops.

Friday Aug 25, 2006 #

Strength (Machines) 38:00 [1]

Includes some stretching.

Cycling 1:04:29 [2] 23.5 mi (2:45 / mi)
ahr:120 max:136

To/from gym.

Thursday Aug 24, 2006 #

Running (Morning run) 22:31 [2] 4.0 km (5:38 / km)
ahr:118 max:129 shoes: Nike Free

To Lake Cresta.

Orienteering 1:06:00 [3] **** 6.0 km (11:00 / km) +320m 8:41 / km
ahr:125 max:150 shoes: Integrators

O training Ils Aults Domat/Ems.

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

Parking-start and finish-parking, before and after o training.

Wednesday Aug 23, 2006 #

Orienteering 1:40:00 [2] **** 10.0 km (10:00 / km) +200m 9:05 / km
ahr:106 max:125 shoes: Integrators

O training Uaul Grond Flims.

Tuesday Aug 22, 2006 #

Running (Morning run) 29:23 [2] 5.5 km (5:21 / km) +100m 4:54 / km
ahr:119 max:135 shoes: Brooks Glycerin 4

Breitlen loops. Running in the rain.

Running intervals 9:28 [5] 2.6 km (3:38 / km) +20m 3:30 / km
max:155 shoes: Nike Free

6x ~430 m on trail Isla. 99,97,93,94,92,93s.

Running warm up/down 33:30 [2] 4.6 km (7:17 / km) +50m 6:54 / km
shoes: Nike Free

Before, between and after intervals.

Monday Aug 21, 2006 #

Running (Morning run) 30:11 [2] 5.5 km (5:29 / km) +100m 5:02 / km
ahr:119 max:134 shoes: Brooks Glycerin 4

Breitlen loops.

Sunday Aug 20, 2006 #

Orienteering race 50:54 [5] **** 5.2 km (9:47 / km) +190m 8:17 / km
ahr:149 max:164 shoes: Integrators

Swiss championship classic distance in Crans-Montana. Not a good run compared to the sprint race the day before. Bad route to control #1, then took wrong trail to #2. Already about 4 minutes lost at that point. Some more minor mistakes followed (another 2 minutes total). Finished the race in 3rd position.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

Before the race.

Saturday Aug 19, 2006 #

Orienteering race 12:26 [5] *** 1.7 km (7:19 / km) +55m 6:18 / km
ahr:156 max:168 shoes: Integrators

Swiss championship Sprint O in Crans-Montana. Had a near perfect run. 1st place.

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

Before the race. With model map.

Friday Aug 18, 2006 #

Running 36:00 [3] 6.0 km (6:00 / km) +120m 5:27 / km
ahr:131 max:158 shoes: Brooks Glycerin 4

Includes a sprint o section of 11 minutes with map Breitlen 1:5000. (1.7 km, 50 m climb, 11 controls).

Thursday Aug 17, 2006 #

Running (Morning run) 29:39 [2] 5.5 km (5:23 / km) +100m 4:57 / km
ahr:119 max:134 shoes: Nike Free

Wednesday Aug 16, 2006 #

Running 29:42 [2] 5.5 km (5:24 / km) +100m 4:57 / km
ahr:121 max:134 shoes: Nike Free

Breitlen loops. Recovery jogging after traveling home from Belgium.

Tuesday Aug 15, 2006 #

Orienteering race 46:52 [5] **** 4.6 km (10:11 / km)
ahr:149 max:159 shoes: Integrators

Day 4 of 4 days of Belgium. Same finish as the day before but the course was technically more difficult. A good run for the most part, but a bad error to control #12. I left the trail too early and lost about 5 minutes looking for the control in the deep heather. 1st place lost, I was thinking. But, much to my surprise, my time was still the best... 1st for the day and also for the 4 days total.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

To the start of the race.

Monday Aug 14, 2006 #

Orienteering race 41:47 [5] *** 4.8 km (8:42 / km)
ahr:149 max:161 shoes: Integrators

Day 3 of 4 days of Belgium. Near Genk. Flat terrain again. Not very difficult, but I still managed to loose some time (parallel error to control #4). 2nd place again for the day, but now 1st total.

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

Before the race.

Sunday Aug 13, 2006 #

Running (Morning run) 17:30 [2] 3.0 km (5:50 / km)
ahr:109 max:129 shoes: Nike Free

Around the lake at the campsite.

Cycling warm up/down 30:00 [1] 10.0 km (3:00 / km)

To the finish area of the race and back to the campsite.

Orienteering race 37:22 [5] *** 4.6 km (8:07 / km)
ahr:150 max:163 shoes: Integrators

Day 2 of 4 Days of Belgium. Same terrain as the day before. First part was quite difficult: only vegetation features on the map. Had problem to find control #8, a single tree. The rest was rather easy (open terrain). 2nd again for the day.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

Before the race.

Saturday Aug 12, 2006 #

Running (Morning run) 25:52 [2] 4.5 km (5:45 / km)
ahr:106 max:119 shoes: Nike Free

From the campsite at Helchteren, Belgium.

Cycling warm up/down 30:00 [1] 10.0 km (3:00 / km)

To the finish area of the race and back to the campsite.

Orienteering race 31:25 [5] *** 3.8 km (8:16 / km)
ahr:146 max:155 shoes: Integrators

Day 1 of 4 Days of Belgium. Near Helchteren. Rather flat terrain (1m altitude lines!). Some controls hidden in the green. Boomed #8, a pit. Rest was ok. 2nd for the day.

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

Before the race.

Wednesday Aug 9, 2006 #

Note

Going to do Day 4 of WOC-Tour now. Then traveling to Belgium for another 4 races.

Orienteering 37:45 [4] *** 4.5 km (8:23 / km) +190m 6:56 / km
ahr:137 max:148 shoes: Integrators

Reran Day 4 of WOC Tour.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Integrators

From the parking to the o training and back.

Tuesday Aug 8, 2006 #

Orienteering 27:32 [3] 3.0 mi (9:11 / mi) +150m 7:57 / mi
shoes: Integrators

Reran course of Day 5 of WOC-Tour (Gjer Bakker). Most part was first time though, as I did quit the race.

Cycling warm up/down 1:20:00 [1] 24.0 km (3:20 / km) +100m 3:16 / km

From the campsite to the O training and back.

Monday Aug 7, 2006 #

Running (Morning run) 20:52 [2] 3.5 km (5:58 / km) +40m 5:38 / km
shoes: Nike Free

From the campsite near Silkeborg.

Orienteering 31:55 [3] 3.8 km (8:24 / km) +220m 6:31 / km
shoes: Integrators

Reran course of Day 1 of WOC-Tour (Lina Vesterskog). All controls correct this time...

Cycling warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Integrators

From the campsite to the O training and back.

Sunday Aug 6, 2006 #

Orienteering 29:01 [3] *** 3.8 km (7:38 / km) +70m 7:00 / km
shoes: Integrators

Reran the course of WOC Tour Day 2, Storskoven, near Arhus.

Orienteering 26:22 [4] *** 3.5 km (7:32 / km) +70m 6:51 / km
shoes: Integrators

Reran course of WOC Tour Day 3, Flojstrup. About 20 minutes after previous course.

Saturday Aug 5, 2006 #

Orienteering race 23:10 [5] *** 2.5 km (9:16 / km) +140m 7:14 / km
ahr:148 max:158 shoes: Integrators

Day 6 of WOC Tour. Near Silkeborg (Himmelsbjerget). The "Final". I was quite motivated to do a good race again and I succeded to do so. I was beating the A heat and ran the best time. Near perfect race, only about 30 seconds lost to find control #2 in the green.

Running tempo 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

Before the race.

Friday Aug 4, 2006 #

Running (Morning run) 20:11 [2] 3.5 km (5:46 / km)
ahr:114 max:133 shoes: Nike Free

Orienteering race 23:30 [3] *** 3.0 km (7:50 / km) +100m 6:43 / km
shoes: Integrators

Day 5 of WOC Tour. Near Silkeborg. Did not finish the race. Boomed #1 and #2 a bit then completely missed #4. I decided then to quit to get a better (later) starting time for day 6. This brought me into the B heat, starting after the A heat. Very strange competition format for this WOC Tour!

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

Before the race.

Thursday Aug 3, 2006 #

Orienteering race 49:46 [4] 4.6 km (10:49 / km) +215m 8:46 / km
ahr:145 max:156 shoes: Integrators

Day 4 of WOC Tour. Near Silkeborg. A bad run. Made some mistakes in the first part (about 3 minutes). Then fell into a swamp, after that the map was nearly unreadable. Ran on a trail in the wrong direction: 7 minutes lost. But all controls punched correctly!

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

Before the race.

Wednesday Aug 2, 2006 #

Running (Morning run) 30:23 [2] 5.6 km (5:26 / km)
ahr:116 max:123 shoes: Nike Free

From the campsite.

Tuesday Aug 1, 2006 #

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

Orienteering race 28:05 [5] *** 3.5 km (8:01 / km) +70m 7:18 / km
ahr:152 max:165 shoes: Integrators

Day 3 of WOC Tour. Near Aarhus. All controls correct finally!! Made some mistakes: bad route to #2 (1 minute), plus 4 x half a minute.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

Before and after the race.

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