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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Jul 31, 2007:

activity # timemileskm+m
  Orienteering14 9:53:05 48.73(12:10) 78.43(7:34) 2165
  Running21 9:47:22 60.71(9:41) 97.7(6:01) 1085
  Cycling5 4:34:42 57.6(4:46) 92.7(2:58) 780
  Strength2 56:00
  Total23 25:11:09 167.04 268.83 4030

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Tuesday Jul 31, 2007 #

Running 42:00 [2] 7.0 km (6:00 / km) +140m 5:27 / km
shoes: Brooks Glycerin 4

From campsite at Orfü.

Sunday Jul 29, 2007 #

Running 40:00 [2] 7.0 km (5:43 / km) +50m 5:31 / km
shoes: Brooks Glycerin 4

Running intervals 8:00 [5] 2.0 km (4:00 / km)
shoes: Brooks Glycerin 4

At the track near the camping, Leibnitz: 200 - 400 - 800 - 400 - 200 m

Friday Jul 27, 2007 #

Running (Morning run) 23:12 [2] 4.0 km (5:48 / km) +45m 5:29 / km
shoes: Brooks Glycerin 4

Parlatsch loop.

Orienteering 44:15 [3] **** 4.2 km (10:32 / km) +250m 8:07 / km
ahr:132 max:143 shoes: Integrators2

O training Bot Fiena Trin-Mulin. DE course of WOC 2003.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Integrators2

Before and after O training.

Thursday Jul 26, 2007 #

Running 1:05:27 [3] 11.0 km (5:57 / km) +260m 5:19 / km
ahr:128 max:149 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Pintrun.

Wednesday Jul 25, 2007 #

Cycling 49:17 [3] 17.0 km (2:54 / km) +150m 2:47 / km

To/from gym Regensdorf.

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

At the track in Regensdorf. 2 sets of 10x (30s fast/ 30s slow). 5 minutes of recovery between sets.

Running warm up/down 29:00 [2] 4.5 km (6:27 / km)
shoes: Brooks Glycerin 4

Before and after intervals and between sets.

Strength (Machines) 20:00 [1]
shoes: Nike Free

After the interval workout. Half time was actually stretching.

Monday Jul 23, 2007 #

Cycling 1:03:53 [2] 22.4 km (2:51 / km) +150m 2:46 / km

To/from gym Regensdorf.

Strength (Machines) 36:00 [1]
shoes: Nike Free

Includes some stretching.

Sunday Jul 22, 2007 #

Orienteering 1:06:00 [3] *** 9.3 km (7:06 / km) +200m 6:24 / km
ahr:129 max:144 shoes: Integrators2

O training Boowald. Part of leg 5 of 5er Staffel (12 controls + to/from course).

Saturday Jul 21, 2007 #

Running intervals 20:00 [4] 4.0 km (5:00 / km)
max:155 shoes: Brooks Glycerin 4

On trails near Otelfingen Golf. 2 sets of 10x (30s fast/ 30s slow). 5 minutes of recovery jogging between sets.

Running 51:15 [2] 8.2 km (6:15 / km) +120m 5:49 / km
shoes: Brooks Glycerin 4

Before and after intervals and between sets.

Friday Jul 20, 2007 #

Note
(rest day)

Thursday Jul 19, 2007 #

Running 44:03 [2] 7.5 km (5:52 / km) +110m 5:28 / km
ahr:122 max:140 shoes: Brooks Glycerin 4

Evening jog, last part in the rain.

Wednesday Jul 18, 2007 #

Orienteering 52:05 [3] 7.1 km (7:20 / km) +220m 6:21 / km
ahr:137 max:149 shoes: Integrators2

O-training Baldegg-Horn (Baden).

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Integrators2

Before and after O-training.

Tuesday Jul 17, 2007 #

Running 56:16 [3] 9.5 km (5:55 / km) +220m 5:18 / km
ahr:129 max:152 shoes: Brooks Glycerin 4

Laegern slope south side and Moetschen. HRmax was reached running up Moetschen stairs.

Monday Jul 16, 2007 #

Running (Morning run) 30:09 [3] 5.5 km (5:29 / km) +90m 5:04 / km
ahr:127 max:140 shoes: Brooks Glycerin 4

Breitlen loops. Running felt easy after 2 days with no training.

Cycling 1:21:32 [2] 29.3 km (2:47 / km) +200m 2:41 / km
ahr:121 max:133

Oetlikon - Regensdorf . Katzensee - Buchs. Really a summer day (33 degrees C).

Sunday Jul 15, 2007 #

Note
(rest day)

Finally back home from 5 Jours de France. Last part was only 2.5 h.

Saturday Jul 14, 2007 #

Note

Travel day: from Maubuisson to La Brevine (Jura). Via Bordeaux - Angouleme - Bellac -Montlucon - Moulins - Chalon s.Saone - Dole - Pontarlier. A long 12 h of driving. Avoiding completely the expensive Autoroutes de France.

Friday Jul 13, 2007 #

Orienteering race 40:00 [4] *** 5.3 mi (7:33 / mi) +150m 6:56 / mi
ahr:149 max:158 shoes: Integrators2

5 Jours de France: Day 5. Same area as the day before. Identical start and finish even. Once more a good race. 9th position for the day and finally 8th overall.
HR seems rather low again. Was feeling more and more tired the last days. Not able to push the pace. No wonder: I packed 13 races into 15 days!

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

Cycling 40:00 [1] 12.0 km (3:20 / km) +140m 3:09 / km

From the camping site to the competition area and back, same as the day before.

Thursday Jul 12, 2007 #

Orienteering race 39:59 [4] *** 5.3 km (7:33 / km) +160m 6:33 / km
ahr:146 max:158 shoes: Integrators2

5 Jours de France: Day 4. North of Carcans-Plage. Technically easier than the days before, but with more climbing. I had a good race agein. Lost may be 1 minute by a bad route choice to control #3 though.6th position for the day. Advanced to 8th total.
HR was low, according to rather low speed in the last days.

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

Cycling 40:00 [1] 12.0 km (3:20 / km) +140m 3:09 / km

From the camping site to the competition area and back.

Wednesday Jul 11, 2007 #

Orienteering race 39:50 [4] *** 6.0 km (6:38 / km) +55m 6:21 / km
shoes: Integrators2

5 Jours de France: Day 3. North of Lacanau-Ocean. A fairly good race, with a small time loss at control #2 (30 s) and to #8 (about 1 minutel) where I was confused by a fresh clearing. 11th position for the day. Kept my 9th total position .

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

Tuesday Jul 10, 2007 #

Orienteering race 35:38 [4] *** 5.5 km (6:29 / km) +100m 5:56 / km
shoes: Integrators2

5 Jours de France: Day 2. South of Lacanau-Ocean. A good race, two minor mistakes only (about 1 minute total). 5th position for the day. A jump to #9 total.

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

Monday Jul 9, 2007 #

Event: 5 Jours de France 2007
 

Orienteering race 31:02 [4] *** 4.0 km (7:46 / km) +60m 7:13 / km
shoes: Integrators2

5 Jours de France: Day1. Near Carcans-Plage in de dunes. A rather bad race to begin with. Missed control #1 (1 minute), then I left the map on the way to #6 (about 4 minutes lost). Finally wrong path to #9 ( 1 more minute). This meant position 23 (out of about 100) for the day.

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

Sunday Jul 8, 2007 #

Note

Travel day: from Lake of Geneva to Maubuisson (Bordeaux) for 5 Jours de France. 10 h of driving.

Saturday Jul 7, 2007 #

Orienteering race 30:40 [4] *** 4.0 km (7:40 / km) +170m 6:19 / km
shoes: Integrators2

Day 5 of 5 giorni. Near Folgaria. Chasing start from 3rd position. Leader was in front by 7 minutes, to 2nd nearly 4 minutes gap. Large gap of 7 minutes to 4th runner. Catched 2nd runner near control 8. Was very surprised and made a mistake of about 1 minute there, so he catched me again and I was not able to match his high pace. Finished at 3rd place total.

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

Note

Travel day: from Trentino to the Lake of Geneva. 9 h of driving.

Friday Jul 6, 2007 #

Orienteering race 35:20 [4] *** 4.0 km (8:50 / km) +145m 7:29 / km
ahr:145 max:157 shoes: Integrators2

Day 4 of 5 giorni. Same area as the day before. Had a good race again, a small bobble to #2 (1 minute). Seems I ran a bit too slow (HR at a rather low 145), loosing 3 minutes to the winner.

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

Thursday Jul 5, 2007 #

Orienteering race 48:00 [4] *** 5.5 km (8:44 / km) +200m 7:23 / km
shoes: Integrators2

Day 3 of 5 giorni. Near Lavarone. Had a fairly good race, no major mistakes. This was the longest and hardest leg so far. Lost some time due to some poor route choices. 4th place for the day, 3rd total now. Lost remarkable 7 minutes to the winner.

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

Wednesday Jul 4, 2007 #

Note
(rest day)

Rest day after 5 races.

Tuesday Jul 3, 2007 #

Orienteering race 35:16 [4] *** 4.5 km (7:50 / km) +155m 6:41 / km
ahr:145 max:156 shoes: Integrators2

Day 2 of 5 giorni. Same area as the day before. Had a really good race, no mistakes. 1st place for the day, 2nd total.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Integrators2

Before and after the race.

Monday Jul 2, 2007 #

Event: Trento 5-Day
 

Orienteering race 43:00 [4] *** 5.0 km (8:36 / km) +150m 7:29 / km
shoes: Integrators2

Day 1 of 5 giorni. A fairly good race, except one big error of 4 to 5 minutes. 5th place.

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

Before the race.

Sunday Jul 1, 2007 #

Orienteering race 52:00 [5] *** 5.5 km (9:27 / km) +150m 8:19 / km
shoes: Integrators2

National event in Davos, Fluelapass. Open area up to 2200m. Downhill once more. Had a good race, spiked all controls. One or two routes were not optimal though. 3rd place. No pain in the knee, that's good.

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

Before the race.

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