Training Archive: kurthuIn the 31 days ending 2008-01-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31 | ||
| Note | |
| Traveling to Faro for Portugal O Meeting. | ||
Wednesday Jan 30 | ||
| Cycling (Indoor cycling) 1:07:00 [2] 27.5 km (2:26 / km) | |
| ahr:110 max:127 | ||
| Pre-breakfast ride on ergo bike. Profile P1.
Watched 2nd part of "Kingdom of Heaven". | ||
| Orienteering 45:26 [4] *** 7 km (6:29 / km) +130m 5:56 / km | |
| ahr:144 max:153 shoes: Integrators2 | ||
| O training Ruemlang. Map 1:15k. | ||
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators2 | ||
| Before and after O training. | ||
| stretching 10:00 [0] | |
Tuesday Jan 29 | ||
| Cycling 11:00 | |
| ahr:110 max:140 | ||
| Multi step fitness test on ergo bike. 2 minutes intervals, starting with 60 W, 30 W steps. Stopped at 140 bpm and 210 W. With reduced HRmax 160 (cycling: 160, running: 170). Result: VO2max = 54 ml/kg/min. Still too high, I think. | ||
| Running 47:36 [2] 8 km (5:57 / km) +150m 5:26 / km | |
| ahr:125 max:144 shoes: Brooks Glycerin 4 | ||
| Otelfingen - Breitlen. | ||
| Cycling 9:00 | |
| ahr:103 max:127 | ||
| One more fitness test. Assumed HRmax reduced further to 150 -> VO2max = 52 ml/kg/min. | ||
| Cycling (Indoor cycling) 52:00 [2] 20 km (2:36 / km) | |
| ahr:114 max:120 | ||
| On ergometer bike. Constant HR 65%.
Watched 1st part of "Kingdom of Heaven" on TV. | ||
| stretching 10:00 [0] | |
Monday Jan 28 | ||
| Running 1:09:57 | |
| shoes: Brooks Glycerin 4 | ||
| Trin - Canatschal - Digg - Nedi. | ||
Sunday Jan 27 | ||
| Running hills (hill intervals) 15:00 | |
| max:156 shoes: Brooks Glycerin 4 | ||
| At Trin ramp: 5x 3 min (500m, 50 m ascent). Downhill jogging for recovery. | ||
| Running 57:27 [2] 9 km (6:23 / km) +130m 5:57 / km | |
| shoes: Brooks Glycerin 4 | ||
| Before, after and between hill runs. | ||
| stretching 10:00 [0] | |
Saturday Jan 26 | ||
| Note | |
| (rest day) | ||
| Nordic Walking Trin-Digg loop. 8.5 km, 215m, 1:45. Too easy to be logged as training. | ||
Friday Jan 25 | ||
| Running 52:07 [2] 8.5 km (6:08 / km) +200m 5:29 / km | |
| ahr:122 max:139 shoes: Brooks Glycerin 4 | ||
| Trin-Digg, easy pace. | ||
| stretching 10:00 [0] | |
Thursday Jan 24 | ||
| Running (Morning run) 36:20 [2] 6 km (6:03 / km) +125m 5:29 / km | |
| ahr:123 max:134 shoes: Brooks Glycerin 4 | ||
| Pre-breakfast run under a blue sky. Lake Cresta - Nedi - Parlatsch. With spikes, mostly on ice. | ||
| Running intervals 16:00 | |
| max:157 shoes: Brooks Glycerin 4 | ||
| On the road at Prada. 4 sets of 4 min as: 1x 4 min, 2x 2 min, 4x 1 min, 8x 30s. | ||
| Running warm up/down 56:12 [2] 8 km (7:02 / km) +100m 6:37 / km | |
| shoes: Brooks Glycerin 4 | ||
| Before/after and between sets/intervals. | ||
| stretching 10:00 [0] | |
Wednesday Jan 23 | ||
| Cycling (Indoor Trainer) 45:00 | |
| ahr:119 max:134 | ||
| Morning ride on ergo bike. Profile P3: Multi peak crosscountry. | ||
Tuesday Jan 22 | ||
| Strength (Machines) 24:00 [1] | |
| stretching 10:00 [0] | |
| Cycling (Indoor Trainer) 11:00 | |
| ahr:120 max:144 | ||
| Did a multi-step fitness test on my new Tunturi ergometer bike.
Result seems to be very much on the high side... 
I would expect my VO2max to be somewhere between 45 and 50 ml/kg/min. | ||
| Cycling (Indoor Trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:112 max:125 | ||
| Fatburner 1 HR profile on ergometer bike. "Suitable for beginners". | ||
Monday Jan 21 | ||
| Cycling (Indoor Trainer) 35:00 | |
| ahr:105 max:117 | ||
| Recovery ride on TravelMag. | ||
| Orienteering 47:42 [3] *** 6.2 km (7:42 / km) +200m 6:38 / km | |
| ahr:139 max:148 shoes: Integrators3 | ||
| O training Stetten/Talhau. Easy pace. | ||
| C • welche strecke bist du gelaufen? 2 | ||
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 | ||
| Before/after o training. | ||
| stretching 10:00 [0] | |
Sunday Jan 20 | ||
| Running intervals 20:00 | |
| max:159 shoes: Brooks Glycerin 4 | ||
| On roads and trails. 5 sets: 4 min, 2x 2 min, 4x 1 min, 8x 30 s, 16x 15s. 4 min recovery jogging between sets. 2 min, 1 min, 30 s, 15 s jogging between intervals for sets 2..5.
HR | ||
| Running warm up/down 1:05:40 [2] 10 km (6:34 / km) +180m 6:01 / km | |
| shoes: Brooks Glycerin 4 | ||
| 17:40 min warm up, 4x 4 min between sets, 12:15 min total between intervals, 20 min warm down. | ||
| stretching 10:00 [0] | |
Saturday Jan 19 | ||
| Cycling (Indoor Trainer) 56:00 | |
| ahr:105 max:114 | ||
| Recovery ride on TravelMag. | ||
Friday Jan 18 | ||
| Cycling (Indoor Trainer) 1:00:00 | |
| ahr:108 max:118 | ||
| On TravelMag. | ||
| Orienteering tempo 43:33 | |
| ahr:152 max:163 shoes: Asics Gel DS Trainer IX | ||
| O training Opfikon. Reran the city race of last Sunday. Same HR, more than 2 minutes faster. | ||
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Asics Gel DS Trainer IX | ||
| Before and after o training. | ||
| stretching 10:00 [0] | |
Thursday Jan 17 | ||
| Running 49:44 | |
| ahr:133 max:157 shoes: Asics Gel DS Trainer IX | ||
| Buchs loop. 4x 3 min intervals included. | ||
| stretching 10:00 [0] | |
Wednesday Jan 16 | ||
| Running long 1:24:15 [3] 14 km (6:01 / km) +300m 5:26 / km | |
| ahr:132 max:146 | ||
| Long jog Aerbist - Breitlen - Otelfingen - Wuerenlos - Gmeumeri - Otelfingen. | ||
| stretching 10:00 [0] | |
Tuesday Jan 15 | ||
| Cycling (Indoor Trainer) 20:00 [2] 8 km (2:30 / km) | |
| On the Nautilus ergometer bike. Tried to do an
Astrand-Rhyming Cycle Ergometer Test. 7 minutes at 135 W with HR 118. Age corrected max VO2 is 3.04 l/min or 50 ml/kg/min. Seems quite reasonable, maybe a bit on the high side. | ||
| Cycling 50:00 | |
| Spinning session at the gym in Regensdorf. | ||
| Strength (Machines) 26:00 [1] | |
| stretching 10:00 [0] | |
Monday Jan 14 | ||
| Note | |
| (rest day) | ||
Sunday Jan 13 | ||
| Orienteering 45:51 | |
| ahr:152 max:161 shoes: Asics Gel DS Trainer IX | ||
| City race in Opfikon. First race of the year. Technically easy, had less than 1 min of mistakes (hardest part was to find the competition center). Felt ok physically. Decent race. 2nd place, 42 s behind winner. 8k is effective distance. | ||
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Asics Gel DS Trainer IX | ||
| Before the race. | ||
Saturday Jan 12 | ||
| Cycling 1:10:00 | |
| ahr:108 max:117 | ||
| On TravelMag. | ||
| stretching 12:00 [0] | |
Friday Jan 11 | ||
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:156 shoes: Asics Gel DS Trainer IX | ||
| On roads/trails. 2 sets of 10x 30 s on, 30 s off. 5 min jogging between sets. | ||
| Running warm up/down 41:23 [2] 6.3 km (6:34 / km) +150m 5:52 / km | |
| shoes: Asics Gel DS Trainer IX | ||
| Before/after intervals and between sets. | ||
| stretching 10:00 [0] | |
Thursday Jan 10 | ||
| Cycling (Indoor Trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:105 max:111 | ||
| Lunch ride on TravelMag. | ||
| Orienteering 32:00 | |
| ahr:148 max:159 shoes: Asics Gel DS Trainer IX | ||
| City O training Illnau at a good pace. | ||
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +40m 6:15 / km | |
| shoes: Asics Gel DS Trainer IX | ||
| Before/after O training. | ||
| stretching 10:00 [0] | |
Wednesday Jan 9 | ||
| Cycling (Indoor Trainer) 30:00 | |
| ahr:105 max:133 | ||
| At the gym in Regensdorf. Warm up for strength training. | ||
| Strength (Machines) 20:00 [1] | |
| ahr:85 max:106 | ||
| stretching 10:00 [0] | |
Tuesday Jan 8 | ||
| Running 1:16:00 | |
| ahr:127 max:144 shoes: Asics Gel DS Trainer IX | ||
| Manalla - Canaschal - Trin. | ||
| stretching 10:00 [0] | |
Monday Jan 7 | ||
| Running 49:50 [3] 8.5 km (5:52 / km) +200m 5:15 / km | |
| ahr:132 max:159 shoes: Asics Gel DS Trainer IX | ||
| Trin-Digg loop. Trin ramp in 3:54 (new best). | ||
| stretching 10:00 [0] | |
Sunday Jan 6 | ||
| Note | |
| (rest day) | ||
Saturday Jan 5 | ||
| Running intervals 15:00 [4] 3.3 km (4:33 / km) | |
| max:154 shoes: Asics Gel DS Trainer IX | ||
| On road/trail Prada: 2 sets of 5x 60 s on / 30 s off. ~12 min jogging between sets. | ||
| Running warm up/down 46:00 [2] 6.8 km (6:46 / km) +100m 6:18 / km | |
| shoes: Asics Gel DS Trainer IX | ||
| Before/after intervals and between sets. | ||
| stretching 10:00 [0] | |
Friday Jan 4 | ||
| Running long 1:26:32 | |
| ahr:133 max:147 shoes: Asics Gel DS Trainer IX | ||
| Pintrun - Ransun - Digg - Trin - Mulin. | ||
| stretching 10:00 [0] | |
Thursday Jan 3 | ||
| Cycling warm up/down (Indoor Trainer) 10:00 [2] 5 km (2:00 / km) | |
| weight:60kg | ||
| At the gym, before strength training. | ||
| Strength (Machines) 27:00 [1] | |
| stretching 10:00 [0] | |
Wednesday Jan 2 | ||
| Running 57:46 | |
| ahr:125 max:142 shoes: Brooks Glycerin 4 | ||
| Oetlikon - Otelfingen - Breitlen. Felt more or less recovered from stomach flu. | ||
Tuesday Jan 1 | ||
| Note | |
| (rest day) | ||
| SUMMARY 2007
The numbers for 2007: Total training hours: 377 ( 419 in 2006) about 10% less than the year before. Significantly less than in the year 2005 (520) - Running: 135.4 (165.8 in 2006) - Orienteering: 94.8 (121.5) races + o-training - Cycling: 119 (95) much of time on the indoor trainer - Strength: 25 (28) this figure includes some stretching - Other: 2.5 (9) ski XC, walking, swimming Less running and orienteering, only partly compensated by more (indoor) cycling hours. Getting OLD - getting LAZY: 
Number of O races: 82 (103 in 2006, which is PR) - City races: 8 (10) - Night O: 5 (5) - Bike O: - (4 in 2006) - races outside Switzerland: 41 (39 in 2006) - races won: 20 (38 in 2006) Competition wise this was not really a good year (best ever was 2006). Many days of sickness and injuries: - sick: 17 days (0 in 2006) - injured: 97 days! (33) Best results in 2007: - Winning Portugal O-Meet - Winning 1st national event - 2nd place Night O Champs - Winning Team O Champs H185 Really bad races - Swiss champs Middle - Swiss champs Classic Goals/hopes/wishes for 2008: - good health, no injuries - lots of races, lots of fun, lots of sunny days - decent performance in final year M60 - good preparation for M65 debut 2009 (WMOC Australia?) | ||
