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Training Log Archive: kurthu

In the 31 days ending Mar 31, 2008:

activity	#	time	miles		km		+m
Cycling	15	12:39:00	189.52	(4:00)	305.0	(2:29)
Running	19	11:22:38	69.97	(9:45)	112.6	(6:04)	1960
Orienteering	11	8:36:15	43.34	(11:55)	69.75	(7:24)	1685
stretching	13	2:16:00
Strength	4	1:42:00
Total	28	36:35:53	302.83		487.35		3645
[1-5]	28	34:19:53

2:33

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Monday Mar 31, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:100 max:114

Recovery ride on ergo bike.

Sunday Mar 30, 2008 #

Orienteering race 55:15 [4] 7.9 km (7:00 / km) +100m 6:35 / km
ahr:148 max:154 (injured) shoes: Integrators3

Herzogenbuchser OL. Regional event near Wangen a. A. Nice weather, nice forest, nice course. I had a fairly good race except at the 2nd last conrol, where I lost more than a minute. 3rd place out of 41 runners, about 1 minute behind winner. Considering that right shoulder and quad still hurt a bit, I am happy with the result. HR was about 5% lower than yesterday, so there is room for speed improvement :)

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Integrators3

Before and after the race.

Saturday Mar 29, 2008 #

Orienteering race 48:41 [5] 6.5 km (7:29 / km) +160m 6:40 / km
ahr:156 max:162 (injured) shoes: Integrators3

Badener OL, regional event. Ideal weather conditions, forest with some brambles. Considering my injuries I had a decent race except at control #9 (small reentrant in the green) where I lost about 3 minutes. Couldn't switch to highest gear due to hurting right quad. Lost about 1.5 minutes to best time.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

To the start of the race.

stretching 10:00 [0]

Right quad excluded.

Friday Mar 28, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:102 max:117

On ergo bike.

Thursday Mar 27, 2008 #

Running 1:05:36 11.0 km (5:58 / km) +200m 5:28 / km
ahr:131 max:146 (injured) shoes: Brooks Glycerin 4

Aggenbuehl - Birch - Otelfingen - Breitlen - Aerbist. Legs felt stiff and right quad still hurts a bit. Injured shoulder was not too bad though.

Wednesday Mar 26, 2008 #

Cycling (Indoor trainer) 30:00 [2] 12.5 km (2:24 / km)
ahr:121 max:136

Morning ride on ergo bike.

Tuesday Mar 25, 2008 #

Note

Travel day: driving home. Bad conditions once more: Rain and snow.

Monday Mar 24, 2008 #

Orienteering race 40:02 [4] *** 4.5 km (8:54 / km) +200m 7:17 / km
max:159 (injured) shoes: Integrators3

3 Jours du Sud-Ouest Day 3. After some warm up I decided to run this final race. Surprisingly, injured leg and shoulder didn't hurt too much. My concentration was not on a high level though, I made some stupid mistakes. Worst was to punch a wrong control once more...

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

Before the race.

Note

Traveling half way back home.

Sunday Mar 23, 2008 #

Orienteering race 40:01 [4] *** 4.2 km (9:32 / km) +180m 7:51 / km
ahr:148 max:156 (injured) shoes: Integrators3

3 Jours du Sud-Ouest Day 2. Reasonable race again until 2nd last control. Near this control I had a bad crash hurting right shoulder and right quad. Punched wrong control just after this accident.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Before the race.

Orienteering race 25:18 [1] * 2.8 km (9:02 / km)
shoes: Brooks Glycerin 4

Sprint "race" in Le Bournat. I was not able to run this course with injured leg and shoulder, so I just walked. Best time was less than half of my time.

Saturday Mar 22, 2008 #

Orienteering race 33:53 [5] *** 4.2 km (8:04 / km) +160m 6:47 / km
shoes: Integrators3

3 Jours du Sud-Ouest Day 1. Fairly good race, about 2 minutes of mistakes.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Before the race.

Friday Mar 21, 2008 #

Note

Travel day. Final part to 3 Jours du Sud-Ouest. Bad weather conditions: Rain and snow.

Thursday Mar 20, 2008 #

Note

Travel day. Half way to 3 Jours du Sud-Ouest (France).

Wednesday Mar 19, 2008 #

Running (Morning run) 43:38 [2] 7.2 km (6:04 / km) +180m 5:23 / km
ahr:123 max:138 shoes: Brooks Glycerin 4

Otelfingen - Breitlen.

Running intervals 48:46 8.5 km (5:44 / km) +200m 5:08 / km
ahr:130 max:155 shoes: Brooks Glycerin 4

Breitlen loop. Intervals on trails, mostly uphill : 5x 3 min.

stretching 10:00 [0]

Tuesday Mar 18, 2008 #

Running (Morning run) 30:21 [2] 5.5 km (5:31 / km) +90m 5:06 / km
ahr:121 max:135 shoes: Brooks Glycerin 4

Pre-breakfast jogging. Breitlen loops.

C • Gehst du nach Frankreich... 2

Strength (Machines) 24:00 [1]

stretching 12:00 [0]

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:115 max:126

On ergo bike.

Monday Mar 17, 2008 #

Cycling (Indoor trainer) 30:00 [2] 12.0 km (2:30 / km)
ahr:105 max:115 (rest day)

Recovery ride on ergo bike.

stretching 10:00 [0]

Sunday Mar 16, 2008 #

Orienteering race 42:39 [4] *** 6.5 km (6:34 / km) +65m 6:15 / km
ahr:147 max:156 shoes: Integrators3

Langenthaler OL. 4th race within 48 hours. Same map as the night before. Also some controls were the same, but they had to be attacked from the opposite side. I had a good race, only lost a little time at control #11 (less than 1 minute). But legs dead in the first part of the race, better after 2 or 3 km. Still fast enough to win...
A weekend with 4 races, 3 wins and one 2nd place, not too bad :-)

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Integrators3

Before and after the race.

Saturday Mar 15, 2008 #

Orienteering race 29:41 [4] *** 4.9 km (6:03 / km) +85m 5:34 / km
ahr:151 max:159 shoes: Integrators3

Winterthurer OL, regional event. Ideal weather conditions again. A technically easy middle distance course, some brambles. My race was near perfect, but not at top speed. Best time M60 again.

C • Sauber ... 2

Running warm up/down 17:00 [2] 2.5 km (6:48 / km)
shoes: Integrators3

To the start of the race and back from finish.

stretching 5:00 [0]

Quads, hamstrings and calves after the race.

Orienteering race 44:06 [4] *** 5.8 km (7:36 / km) +110m 6:57 / km
ahr:149 max:156 shoes: Integrators3

2nd race of the day: Night O near Langenthal (Oberaargauer Nacht-OL). First part was quite ok, then some mistakes. Boomed #6, lost map contact to #9, bad route to #10, #11 and #13. I was still leading at #14 but then missed the second last control badly (90 s lost). Total mistakes about 4 minutes. 2nd place, 23 s behind winner.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Before the race

stretching 7:00 [0]

After the race.

Friday Mar 14, 2008 #

Cycling (Morning ride) 30:00 [2] 12.5 km (2:24 / km)
ahr:106 max:120

On ergo bike before breakfast.

Orienteering race 43:54 [5] *** 6.2 km (7:05 / km) +170m 6:14 / km
shoes: Integrators3

Night O race near Fehraltdorf. Regional event, good weather conditions, but forest with lots of brambles. Technically on the easy side. Had a fairly good race, less than 2 minutes of errors. Best time of M60 (also of M55, W35, W short).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Before and after the race.

stretching 10:00 [0]

Thursday Mar 13, 2008 #

Cycling (ergo bike) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:113 max:118

Wednesday Mar 12, 2008 #

Cycling (Indoor trainer) 1:00:00 [3] 24.0 km (2:30 / km)
ahr:124 max:152

On ergo bike. Profile P4, 210 W max.

Strength (Machines) 26:00 [1]

stretching 10:00 [0]

Tuesday Mar 11, 2008 #

Running 1:15:39 12.2 km (6:12 / km) +400m 5:20 / km
ahr:129 max:146 shoes: Brooks Glycerin 4

Top of Lägern via Regensberg.

stretching 10:00 [0]

Monday Mar 10, 2008 #

Cycling (Indoor trainer) 1:12:00 [1] 28.0 km (2:34 / km)
ahr:100 max:135

On ergo bike.

Sunday Mar 9, 2008 #

Orienteering race 41:07 [4] 5.5 km (7:29 / km) +165m 6:30 / km
ahr:149 max:158 shoes: Integrators3

Soubäre-OL. Regional event near Lyss. 2 major mistakes (about 3 minutes total) and my pace was a tick too low today. Felt tired in the 2nd race within 24 h. Slow route to control #1 along a creek. Boomed #9, parallel error to #13.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Integrators3

Before and after the race.

Saturday Mar 8, 2008 #

Cycling (Indoor trainer) 30:00 [1] 12.0 km (2:30 / km)
ahr:105 max:119

Wake up ride on ergo bike. Preliminary warm up for O race this afternoon.

Orienteering race 28:10 [5] *** 4.75 km (5:56 / km) +90m 5:25 / km
ahr:156 max:164 shoes: Integrators3

Säuliämtler OL, regional event, middle distance type. Easy and fast course. Still managed to make 2 mistakes though, 30 s each. Still good enough to win M60 (out of 32 runners).

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Integrators3

Before and after the race.

stretching 10:00 [0]

Friday Mar 7, 2008 #

Strength (Machines) 26:00 [1]

stretching 10:00 [0]

Cycling (Indoor trainer) 40:00 [2] 15.0 km (2:40 / km)
ahr:110 max:123

Another easy session on the ergo bike.

Thursday Mar 6, 2008 #

Cycling (Indoor trainer) 35:00 [1] 15.0 km (2:20 / km)
ahr:100 max:108

Recovery ride on ergo bike.

Orienteering 43:28 [4] *** 6.0 km (7:15 / km) +200m 6:13 / km
ahr:140 max:151 shoes: Integrators3

O training Aemperg + Strassberg.
Reran middle distance championship courses (Qual + Final) of 2006.
On the Final course, to control #6, I had a close encounter with a wild sow . No problem, we moved in different directions ...

Running warm up/down 36:00 [2] 5.5 km (6:33 / km)
shoes: Integrators3

To/from O trainings.

stretching 10:00 [0]

Wednesday Mar 5, 2008 #

Running (Morning run) 42:39 [2] 7.0 km (6:06 / km) +150m 5:30 / km
ahr:123 max:138 shoes: Brooks Glycerin 4

Breitlen loops, Hand.

Strength (Machines) 26:00 [1]

stretching 12:00 [0]

Running 1:12:57 12.2 km (5:59 / km) +400m 5:08 / km
ahr:134 max:147 shoes: Brooks Glycerin 4

Top of Lägern via Regensberg. Pushed downhill.

C • wow! 2

Tuesday Mar 4, 2008 #

Running (Morning run) 30:43 [2] 5.5 km (5:35 / km) +90m 5:10 / km
ahr:120 max:134 shoes: Brooks Glycerin 4

Breitlen loops. Light snow showers.

Cycling (Indoor trainer) 1:02:00 [2] 24.0 km (2:35 / km)
ahr:107 max:125

On ergo bike.

Monday Mar 3, 2008 #

Running (Morning run) 29:38 [2] 5.5 km (5:23 / km) +90m 4:59 / km
ahr:124 max:138 shoes: Brooks Glycerin 4

Breitlen loops.

Cycling intervals (Indoor trainer) 50:00 20.0 km (2:30 / km)
max:154

Intervals on ergo bike: 5x 3 min @ 210 W. 2 min recovery @ 100 W between intervals. HR

stretching 10:00 [0]

Sunday Mar 2, 2008 #

Cycling (Indoor trainer) 1:20:00 [2] 32.0 km (2:30 / km)
ahr:120 max:143

On ergo bike. Fitness test (20min) + profile cross country (1h).
Result of fitness test exactly the same as last time.

Saturday Mar 1, 2008 #

Running 55:41 10.0 km (5:34 / km) +160m 5:09 / km
ahr:135 max:152 shoes: Brooks Glycerin 4

Aggenbüel - Birch - Otelfingen -Breitlen - Hand.

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