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Training Log Archive: kurthu

In the 31 days ending Mar 31, 2007:

activity	#	time	miles		km		+m
Running	28	17:39:41	113.34	(9:21)	182.4	(5:49)	3015
Cycling	14	10:45:00	153.48	(4:12)	247.0	(2:37)
Orienteering	11	8:15:20	43.56	(11:22)	70.1	(7:04)	1925
Total	30	36:40:01	310.37	(7:05)	499.5	(4:24)	4940

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Saturday Mar 31, 2007 #

Running 31:11 [2] 5.5 km (5:40 / km) +95m 5:13 / km
ahr:123 max:139 shoes: Brooks Glycerin 4

Breitlen loops. Recovery jogging. HR seems high, sickness coming?

Friday Mar 30, 2007 #

Cycling (Indoor trainer) 45:00 [1] 17.0 km (2:39 / km)
ahr:93 max:118 shoes: Nike Free

Morning ride on TravelMag.

Orienteering race 36:11 [4] *** 5.8 km (6:14 / km) +150m 5:31 / km
shoes: Integrators2

Night-O Zuerichberg. Technically easy, I ran mostly on the trails. A small mistake at #3. Best time M55.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km
shoes: Integrators2

Before and after the race.

Thursday Mar 29, 2007 #

Running (Morning run) 37:31 [2] 6.5 km (5:46 / km) +120m 5:17 / km
ahr:120 max:134 shoes: Brooks Glycerin 4

Otelfingen west.

Orienteering 54:10 [3] *** 7.5 km (7:13 / km) +160m 6:32 / km
ahr:130 max:144 shoes: Integrators2

O'training Strassberg. 18 controls, easy pace.

C • Nacht OL Zürichberg 2

Wednesday Mar 28, 2007 #

Cycling (Indoor trainer) 45:00 [1] 17.0 km (2:39 / km)
ahr:98 max:118 shoes: Nike Free

Morning ride on TravelMag.

Running 47:59 [3] 8.5 km (5:39 / km) +200m 5:03 / km
ahr:131 max:147 shoes: Brooks Glycerin 4

Buchs loop.

Tuesday Mar 27, 2007 #

Running (Morning run) 30:36 [2] 5.5 km (5:34 / km) +95m 5:07 / km
ahr:121 max:136 shoes: Brooks Glycerin 4

Breitlen loops.

Running intervals 20:00 [4] 4.0 km (5:00 / km)
max:157 shoes: Brooks Glycerin 4

20x 30/30s (130/70m) intervals at the track in Regensdorf.

Running warm up/down 31:02 [2] 5.2 km (5:58 / km)
shoes: Brooks Glycerin 4

Before and after 30/30 training.

Monday Mar 26, 2007 #

Cycling (Indoor trainer) 45:00 [1] 17.0 km (2:39 / km)
ahr:96 max:116 shoes: Nike Free

Morning ride. Recovery workout.

Running 55:00 [2] 9.2 km (5:59 / km) +150m 5:32 / km
ahr:124 max:140 shoes: Brooks Glycerin 4

Otelfingen/Golf. Easy jogging on the road.

Sunday Mar 25, 2007 #

Event: 1. National Race / Basler Einzel OL

Orienteering race 44:32 [5] *** 6.1 km (7:18 / km) +230m 6:09 / km
shoes: Integrators2

1st national event near Basel. All on snow covered ground. Had a good race, not many mistakes. Maybe route choice to #9 not optimal. Total time lost: less than 2 minutes. This was good enough to win.

C • Gratulation... 2

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +140m 5:33 / km
shoes: Integrators2

Running to the start (140m of climb), was there just in time...
Some warm down after the race.

Saturday Mar 24, 2007 #

Running 50:32 [2] 8.5 km (5:57 / km) +115m 5:34 / km
ahr:122 max:135 shoes: Brooks Glycerin 4

Otelfingen - Buchs. On the road.

Friday Mar 23, 2007 #

Cycling (Indoor trainer) 1:05:00 [2] 26.0 km (2:30 / km)
ahr:107 max:132 shoes: Nike Free

On TravelMag. Too much snow to leave the house...
Did 10x 2 min intervals. 2 min recovery cycling between intervals. Slowly accelerating. Heart rate

Thursday Mar 22, 2007 #

Cycling (Indoor trainer) 35:00 [1] 13.0 km (2:42 / km)
ahr:98 max:116 shoes: Nike Free

Morning ride on TravelMag.

Orienteering 1:04:44 [3] *** 8.2 km (7:54 / km) +350m 6:30 / km
ahr:133 max:143 shoes: Integrators2

O'training with map Eigi-Wettingen. Some snow on the ground. Did 17 controls without compass, rather easy pace.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +40m 5:33 / km
shoes: Integrators2

To/from O'training.

Wednesday Mar 21, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 24.0 km (2:30 / km)
ahr:100 max:122 shoes: Nike Free

On TravelMag. Surges of 10, 5, 5 minutes included.

Running 47:47 [3] 8.5 km (5:37 / km) +200m 5:02 / km
ahr:128 max:143 shoes: Brooks Glycerin 4

Buchs loop.

Tuesday Mar 20, 2007 #

Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +95m 5:06 / km
ahr:122 max:137 shoes: Brooks Glycerin 4

Breitlen loops. Some snow on the trails.

Running intervals 20:00 [4] 4.0 km (5:00 / km)
max:153 shoes: Asics Gel DS Trainer IX

20x 30s/30s (130m/70m) run/jog. On the road.

Running warm up/down 31:24 [2] 4.9 km (6:24 / km) +100m 5:49 / km
shoes: Asics Gel DS Trainer IX

Before and after intervals.

Monday Mar 19, 2007 #

Running (Morning run) 42:20 [2] 7.0 km (6:03 / km) +180m 5:22 / km
shoes: Brooks Glycerin 4

Suenikon - Regensberg. Winter is back!

Cycling (Indoor trainer) 30:00 [1] 12.0 km (2:30 / km)
ahr:96 max:124 shoes: Nike Free

On TravelMag. Flat tire stopped me ..

Sunday Mar 18, 2007 #

Orienteering race 48:42 [5] *** 6.1 km (7:59 / km) +300m 6:24 / km
ahr:153 max:159 shoes: Integrators2

Regional event in Olten (Balsthaler OL). Physically demanding. Some minor mistakes (2 to 3 minutes total). Best time again (out of 41 M60 runners).
Results

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

Before and after the race.

Saturday Mar 17, 2007 #

Orienteering race 38:58 [5] *** 5.6 km (6:58 / km) +195m 5:56 / km
shoes: Integrators2

Local event near Buelach. A good run, some minor mistakes only.

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

To the start of the race + warm up.

Friday Mar 16, 2007 #

Running (Morning run) 35:11 [2] 6.0 km (5:52 / km) +110m 5:22 / km
ahr:119 max:132 shoes: Brooks Glycerin 4

Cycling (Indoor trainer) 35:00 [1] 13.0 km (2:42 / km)
ahr:100 max:113 shoes: Nike Free

On TravelMag.

Thursday Mar 15, 2007 #

Cycling (Indoor trainer) 40:00 [1] 15.0 km (2:40 / km)
ahr:95 max:110 shoes: Nike Free

Morning ride on TravelMag.

Running 47:16 [3] 8.5 km (5:34 / km) +200m 4:59 / km
ahr:131 max:148 shoes: Brooks Glycerin 4

Buchs loop.

Wednesday Mar 14, 2007 #

Cycling (Indoor trainer) 40:00 [1] 15.0 km (2:40 / km)
ahr:98 max:115 shoes: Nike Free

Morning ride on TravelMag.

Orienteering 34:48 [4] *** 5.8 km (6:00 / km) +20m 5:54 / km
ahr:145 max:156 shoes: Integrators2

Fast O'training Suhrhard. Rerun of the course of last Sunday. Compass training.

C • Suhrhard 3

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators2

Before and after O'training.

Tuesday Mar 13, 2007 #

Running (Morning run) 36:54 [2] 6.0 km (6:09 / km) +115m 5:37 / km
ahr:122 max:135 shoes: Brooks Glycerin 4

Running intervals 20:00 [4] 4.0 km (5:00 / km)
max:159 shoes: Brooks Glycerin 4

20x 30/30s (130/70m) intervals at the track in Regensdorf.

Running warm up/down 27:16 [2] 4.5 km (6:04 / km)
shoes: Brooks Glycerin 4

Before and after interval workout.

Monday Mar 12, 2007 #

Running (Morning run) 30:32 [2] 5.5 km (5:33 / km) +95m 5:07 / km
shoes: Brooks Glycerin 4

Breitlen loops.

Cycling (Indoor trainer) 35:00 [1] 13.0 km (2:42 / km)
ahr:101 max:116 shoes: Nike Free

On TravelMag.

Sunday Mar 11, 2007 #

Orienteering race 36:57 [5] *** 6.3 km (5:52 / km) +20m 5:46 / km
shoes: Integrators2

Local event near Aarau. Sunny weather again. Very flat and fast terrain. Probably I was running a tad too fast: boomed controls #3, 6 and 8. Each time I lost about 1 minute. I had the best time still, but mispunched a control... At #11 I punched at a pit instead a knoll only a few meters away. Too bad, a fast training session anyway.

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

Before the race.

Saturday Mar 10, 2007 #

Orienteering race 35:55 [5] *** 5.1 km (7:03 / km) +115m 6:20 / km
shoes: Integrators2

Regional event near Hedingen. Sunny weather, but cold. Lots of brambles. Made a mistake when attacking control #6, lost more than 2 minutes there. Rest was ok then. Best time M60.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km

Before and after the race.

Friday Mar 9, 2007 #

Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +95m 5:08 / km
ahr:120 max:138 shoes: Brooks Glycerin 4

Breitlen loops.

Cycling (Indoor trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:104 max:122 shoes: Nike Free

On TravelMag. Included 2 surges of 10 minutes.

Thursday Mar 8, 2007 #

Note
(rest day)

Wednesday Mar 7, 2007 #

Running 1:04:00 [3] 10.6 km (6:02 / km) +250m 5:24 / km
ahr:132 max:147 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Pintrun.

Tuesday Mar 6, 2007 #

Running intervals 20:00 [4] 4.0 km (5:00 / km) +50m 4:42 / km
max:154 shoes: Brooks Glycerin 4

20x 30s/30s run/jog, approx. 130m/70m on the road. Should do this type of workout at the track (better controlled conditions). See article (link provided by speedy).

Running warm up/down 26:51 [2] 4.5 km (5:58 / km) +90m 5:25 / km
shoes: Brooks Glycerin 4

Before and after 30/30 training.

Monday Mar 5, 2007 #

Running 49:53 [3] 8.5 km (5:52 / km) +200m 5:15 / km
ahr:127 max:145 shoes: Brooks Glycerin 4

Trin-Digg loop. Rather easy pace.

Sunday Mar 4, 2007 #

Orienteering race 40:07 [4] *** 6.0 km (6:41 / km) +175m 5:50 / km
ahr:152 max:166 shoes: Brooks Glycerin 4

Regional event near Lucerne. Quite a difference to Portuguese terrain. Nice weather luckily. Not a bad run. Lost time when I headed from #3 to #5 for 100m and had to turn back. Bad route to #8. Last part then was extremely easy and fast. 1st place H60.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators2

Before/after the race.

Saturday Mar 3, 2007 #

Running 30:23 [2] 5.5 km (5:31 / km) +95m 5:05 / km
ahr:121 max:133 shoes: Brooks Glycerin 4

Breitlen loops. Easy evening jog.

Cycling (Indoor trainer) 45:00 [1] 16.0 km (2:49 / km)
ahr:99 max:104 shoes: Nike Free

On TravelMag.

Friday Mar 2, 2007 #

Running (Morning run) 29:50 [2] 5.5 km (5:25 / km) +95m 5:00 / km
shoes: Brooks Glycerin 4

Breitlen loops.

Orienteering 1:00:16 [3] *** 7.6 km (7:56 / km) +210m 6:58 / km
ahr:132 max:148 shoes: Integrators2

O'training Landforst. Switching back to swiss terrain.

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

To/from O'training.

Thursday Mar 1, 2007 #

Note

Training summary for February 07. 7h less than for the same period in 2006.

Training	Feb.
Running	10.7h	109.1km
Orienteering	10.2h	79.05km
Cycling	8.2h	192km
Strength	3.7h
--------	-------
Total	32.8h	(06: 39.6h)

Cycling (Indoor trainer) 1:05:00 [2] 25.0 km (2:36 / km)
ahr:105 max:125 shoes: Nike Free

On TravelMag. Included 2 surges of 10 minutes. Awful weather kept me indoors.

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