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Training Log Archive: kurthu

In the 31 days ending Dec 31, 2006:

activity # timemileskm+m
  Running19 13:27:00 83.14(9:42) 133.8(6:02) 2730
  Cycling12 8:12:03 110.6 178.0
  Orienteering11 7:56:24 36.54(13:02) 58.8(8:06) 1190
  Strength1 46:00
  Total27 30:21:27 230.28 370.6 3920

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Sunday Dec 31, 2006 #

Note
(rest day)

Traveling back home from Belgium.

Saturday Dec 30, 2006 #

Orienteering race 34:51 [5] *** 4.5 km (7:45 / km)
ahr:152 max:162 shoes: Integrators2

Day 5 of Sylvester 5 daagense. Near Luyksgestel (The Netherlands). Rainy again but nice terrain with fine contour details. I succeded to run faster with no mistakes... Best time of the day and first place total.
Really a good finish of the year!

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators2

Before and after the race.

Friday Dec 29, 2006 #

Orienteering race 36:43 [4] *** 4.5 km (8:10 / km)
shoes: Integrators2

Day 4 of Sylvester 5 daagense. Near Leopoldsburg. Finally a sunny day! I had a good run - no mistakes worth to be mentioned. But obviously I ran not fast enough.
3rd place of the day, more than 2 minutes behind best time, but still leading total.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before and after the race.

Thursday Dec 28, 2006 #

Orienteering race 44:54 [5] **** 4.5 km (9:59 / km)
ahr:150 max:165 shoes: Integrators2

Day 3 of Sylvester 5-daagse. Near Opglabbek. Weather now cold and rainy. Terrain with fine relief, but 5 years old map made it difficult (vegetation boundaries and paths). Didn't spike #2 in the green area and lost nearly 3 minutes. Then ok until the final part of the race. Not careful enough checking the compass to #13, drifted away to the right, resulting in another loss of 3 minutes.
But still good enough to win the day...

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators2

To the start of the race and back from the finish. Windy, rainy and foggy.

Wednesday Dec 27, 2006 #

Orienteering race 35:17 [5] *** 4.5 km (7:50 / km)
ahr:151 max:161

Day 2 of Sylvester 5 daagse. Near Zutendaal, Lanaken. Same weather, same type of terrain. I was confused at the start by a path which was not mapped, maybe 1 minute lost. Some more time lost to #5 due to taking a wrong bearing and then to #8 where I lost map contact for a moment. Total time lost was about 3 minutes. Rest was ok then.
Another 2nd place for the day, about 1m20s behind. 1st place total now.

My O race # 100 for this year ....



Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators2

before and after the race.

Tuesday Dec 26, 2006 #

Event: Sylvester 5 daagse
 

Orienteering race 34:17 [5] *** 4.5 km (7:37 / km) +100m 6:51 / km
shoes: Integrators2

Day 1 of Sylvester 5 daagense. Near Neeroeteren Foggy weather.Technically on the easy side. I had a good run. Only time lost was to the last control, where I didn't see a hole in the fence, which would have saved me about 40s...
2nd place, 5s behind best time.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Integrators2

To the start of the race and back from the finish.

Monday Dec 25, 2006 #

Cycling (Morning ride) 30:00 [2] 10.0 km (3:00 / km)
ahr:108 max:126

On TravelMag. Wake up ride before traveling to Belgium.

Sunday Dec 24, 2006 #

Note
(rest day)

Saturday Dec 23, 2006 #

Cycling (Morning ride) 30:00 [2] 10.0 km (3:00 / km)
ahr:111 max:126

On TravelMag.

Orienteering 1:00:04 [3] *** 8.0 km (7:31 / km) +180m 6:45 / km
ahr:132 max:146 shoes: Integrators2

O training Strassberg. With map of Middle Distance Champs.

Friday Dec 22, 2006 #

Cycling (Indoor trainer) 40:00 [3] 16.0 km (2:30 / km)
ahr:111 max:137

On TravelMag. Includes 5 min hard + 6x 60 s hard with 60s recovery between intervals.

Running intervals 13:58 [5] 3.0 km (4:39 / km) +60m 4:14 / km
max:158 shoes: Brooks Glycerin 4

Intervals on trails (Breitlen short loop). 3:38-329-3:30-3:21 with 2 min recovery jogging between intervals.
A final speed workout before the races next week in Belgium.

Running warm up/down 31:37 [2] 5.0 km (6:19 / km) +60m 5:58 / km
shoes: Brooks Glycerin 4

Before/between/after intervals.

Thursday Dec 21, 2006 #

Cycling (Indoor trainer) 30:00 [1]
ahr:101 max:117

Easy lunch ride on TravelMag.

Orienteering 57:36 [3] *** 7.8 km (7:23 / km) +150m 6:44 / km
ahr:125 max:138 shoes: Integrators2

O training Ruemlangerwald. Tried to improve my compass skills.

Wednesday Dec 20, 2006 #

Running (Morning run) 30:04 [2] 5.5 km (5:28 / km) +95m 5:02 / km
ahr:119 max:134 shoes: Brooks Glycerin 4

Breitlen loops. Sunny, but cold weather.
C • Sylvester 5 daagse 2

Running 1:03:42 [3] 11.8 km (5:24 / km) +180m 5:01 / km
ahr:134 max:146 shoes: Brooks Glycerin 4

2nd run of the day. Hoenggerberg-Kaeferberg. Some faster sections in the second half.
GPS track on GoogleEarth

Tuesday Dec 19, 2006 #

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

Includes 10 minutes warm up + some stretching. Restarting strength training after pausing since end of October.

Monday Dec 18, 2006 #

Running long 1:23:30 [3] 13.8 km (6:03 / km) +450m 5:12 / km
ahr:133 max:145 shoes: Brooks Glycerin 4

Laegern-Hochwacht - Laegernweid - Regensberg.

Sunday Dec 17, 2006 #

Running (Morning run) 31:34 [2] 5.5 km (5:44 / km) +95m 5:17 / km
ahr:123 max:138 shoes: Brooks Glycerin 4

Breitlen loops. Right hamstring was a bit sore.

Cycling intervals (indoor trainer) 1:00:00 [3] 25.0 km (2:24 / km)
ahr:115 max:142

On TravelMag. Includes 16x 60 s hard with 60 s recovery cycling between intervals.

Saturday Dec 16, 2006 #

Note
(rest day)

Felt tired - no training today.

Friday Dec 15, 2006 #

Cycling (Indoor trainer) 30:00 [2] 10.0 km (3:00 / km)
ahr:101 max:119

Before breakfast again. Rather boring type of activity, but with listening to music and only for 30 minutes it's ok.

Orienteering 44:42 [4] *** 5.5 km (8:08 / km) +180m 6:59 / km
ahr:144 max:154 shoes: Integrators2

O training Russikon with map Schlossberg. Reran a course of a regional event which took place in October.

Running warm up/down 11:00 [2] 1.5 km (7:20 / km) +60m 6:07 / km
shoes: Integrators2

From the parking to the o training and back.

Thursday Dec 14, 2006 #

Cycling (Morning ride) 32:00 [2] 11.0 km (2:55 / km)
ahr:104 max:122

Before breakfast.

Orienteering 1:03:49 [3] *** 8.0 km (7:59 / km) +260m 6:52 / km
ahr:134 max:144 shoes: Integrators2

O training Laegern-Regensberg.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +40m 5:55 / km
shoes: Integrators2

To/from o training.

Wednesday Dec 13, 2006 #

Running long 1:11:51 [2] * 12.3 km (5:50 / km) +350m 5:07 / km
shoes: Brooks Glycerin 4

Huettikerberg - Altberg - Weiningen - Huettikerberg. On trails with map Altberg.

Tuesday Dec 12, 2006 #

Cycling intervals (Indoor trainer) 1:00:00 [3] 25.0 km (2:24 / km)
ahr:114 max:134

Includes 12x 60s, 60s recovery cycling between intervals. Also 2x 5 min hard.

Monday Dec 11, 2006 #

Cycling (Indoor trainer) 30:00 [2] 10.0 km (3:00 / km)
ahr:102 max:116

Running 48:49 [3] 9.0 km (5:25 / km) +200m 4:53 / km
ahr:130 max:147 shoes: Brooks Glycerin 4

Buchs loop.

Sunday Dec 10, 2006 #

Running long 1:28:26 [3] * 13.5 km (6:33 / km) +450m 5:37 / km
ahr:133 max:156 shoes: Brooks Glycerin 4

Laegern/Burghorn - Hochwacht. On trails with map.

Saturday Dec 9, 2006 #

Cycling (Indoor trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:113 max:130

Friday Dec 8, 2006 #

Cycling (Indoor trainer) 30:03 [2] 12.0 km (2:30 / km)
ahr:109 max:122

Easy wake up ride.

Thursday Dec 7, 2006 #

Running 1:02:03 [3] 11.0 km (5:38 / km) +130m 5:20 / km
ahr:132 max:144 shoes: Brooks Glycerin 4

Oetlikon - Otelfingen/Golf.

Wednesday Dec 6, 2006 #

Cycling intervals (Indoor trainer) 1:00:00 [3] 25.0 km (2:24 / km)
ahr:121 max:143

Bad weather kept me indoors. Cycling session included 16x 60s hard, 60s recovery cycling between intervals.

Tuesday Dec 5, 2006 #

Running 32:26 [2] 5.5 km (5:54 / km) +100m 5:24 / km
ahr:118 max:132 shoes: Brooks Glycerin 4

Breitlen loops. Slow - had some pain in the lower back again, not good.

Monday Dec 4, 2006 #

Orienteering 33:37 [4] **** 3.8 km (8:51 / km) +170m 7:14 / km
ahr:145 max:155 shoes: Integrators2

O training Bot Fiena, Trin. Reran my course of the recent national event.

Running warm up/down 21:28 [2] 3.3 km (6:30 / km) +50m 6:03 / km
shoes: Integrators2

To/from o training.

Sunday Dec 3, 2006 #

Running 1:04:32 [3] 10.6 km (6:05 / km) +260m 5:25 / km
ahr:130 max:144 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Pintrun.

Saturday Dec 2, 2006 #

Note
(rest day)

Friday Dec 1, 2006 #

Orienteering 30:34 [3] 3.2 km (9:33 / km) +150m 7:44 / km
shoes: Integrators2

O training Bot Fiena Trin.

Running warm up/down 34:00 [2] 5.0 km (6:48 / km) +150m 5:55 / km
shoes: Integrators2

To/from o training.

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