Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Jul 31, 2008:

activity	#	time	miles		km		+m
Orienteering	16	12:11:56	54.87	(13:20)	88.3	(8:17)	1730
Running	23	10:27:03	65.99	(9:30)	106.2	(5:54)	1510
Cycling	4	4:04:56	51.88	(4:43)	83.5	(2:56)	750
stretching	7	1:12:00
Total	27	27:55:55	172.74		278.0		3990
[1-5]	27	26:43:55

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Thursday Jul 31, 2008 #

Orienteering race 37:31 [5] *** 4.5 km (8:20 / km) +100m 7:30 / km
shoes: Integrators3

3 Jours en Auvergne, Day 2. Good race, winning M60.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators3

Wednesday Jul 30, 2008 #

Orienteering race 23:10 [5] *** 3.5 km (6:37 / km)
shoes: Integrators3

3 Jours en Auvergne, Day 1. Sprint distance. Class: all men 21 and older.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators3

Tuesday Jul 29, 2008 #

Note

Travel day. To Clermont-Ferrand for 3 Days of the Auvergne.

Monday Jul 28, 2008 #

Running 26:35 [2] 4.5 km (5:54 / km) +50m 5:36 / km
ahr:119 max:130 shoes: adiSTAR Cushion 6

Evening jog from the campsite. Travel day (to France).

Sunday Jul 27, 2008 #

Orienteering race 44:05 [5] *** 5.2 km (8:29 / km) +140m 7:28 / km
shoes: Integrators3

OO.cup Day 5. Good race again. Best time of the day and co-winning OO.cup! cool!

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators3

Saturday Jul 26, 2008 #

Orienteering race 38:27 [5] *** 5.2 km (7:24 / km) +130m 6:34 / km
shoes: Integrators3

OO.cup Day 4. Good race, best time of the day.

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

stretching 10:00 [0]

Friday Jul 25, 2008 #

Orienteering race 38:29 [5] **** 3.2 km (12:02 / km) +180m 9:23 / km
shoes: Integrators3

OO.cup Day 3.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)

Thursday Jul 24, 2008 #

Orienteering race 54:13 [5] **** 5.3 km (10:14 / km) +180m 8:45 / km
ahr:145 max:154 shoes: Integrators3

OO.cup Day 2.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Integrators3

Wednesday Jul 23, 2008 #

Orienteering race 43:28 [5] **** 3.5 km (12:25 / km) +130m 10:28 / km
shoes: Integrators3

OO.cup Day 1.

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

Monday Jul 21, 2008 #

Running (Morning jog) 23:35 [2] 4.0 km (5:54 / km) +65m 5:27 / km
ahr:118 max:130 shoes: adiSTAR Cushion 6

To Lake Cresta.

Note

Travel day: to Slovenia for OO.cup.

Sunday Jul 20, 2008 #

Running 47:48 [3] 8.5 km (5:37 / km) +200m 5:02 / km
ahr:131 max:157 shoes: adiSTAR Cushion 6

Trin-Digg loop. Trin ramp in 4:00.

Saturday Jul 19, 2008 #

Running (Morning jog) 22:43 [2] 4.0 km (5:41 / km) +50m 5:21 / km
shoes: adiSTAR Cushion 6

Parlatsch loop.

Orienteering 48:09 [3] **** 4.8 km (10:02 / km) +230m 8:06 / km
ahr:128 max:138 shoes: Integrators3

O training Bot Fiena Trin.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Integrators3

To/from O training.

stretching 10:00 [0]

Friday Jul 18, 2008 #

Running 1:03:44 [3] 11.0 km (5:48 / km) +250m 5:12 / km
ahr:130 max:142 shoes: adiSTAR Cushion 6

Lake Cresta - Uaul Grond - Conn - Pintrun.

Thursday Jul 17, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:112 max:127

On ergo bike. Profile: cross country.

Wednesday Jul 16, 2008 #

Running (Morning jog) 20:51 [2] 3.5 km (5:57 / km) +55m 5:31 / km
ahr:117 shoes: adiSTAR Cushion 6

Hulligen loop.

Running 1:07:55 12.3 km (5:31 / km) +280m 4:57 / km
ahr:134 max:152 shoes: adiSTAR Cushion 6

Eigi - Wettingen.

stretching 10:00 [0]

Tuesday Jul 15, 2008 #

Cycling 1:23:47 [2] 25.5 km (3:17 / km) +400m 3:03 / km
ahr:120 max:132

Mountain bike ride. Laegern round trip. Eigi - Schartenfels - Ehrendingen - Niederweningen - Regensberg.

Monday Jul 14, 2008 #

Running (Morning jog) 29:40 [2] 5.5 km (5:24 / km) +90m 4:59 / km
ahr:118 max:134 shoes: adiSTAR Cushion 6

Breitlen loops.

Running intervals 20:00 [4] 4.5 km (4:27 / km)
max:153 shoes: adiSTAR Cushion 6

2 sets of 10x 30s fast / 30s slow. On trails/roads, downhillish.

Running warm up/down 40:27 [2] 5.6 km (7:13 / km) +120m 6:31 / km
shoes: adiSTAR Cushion 6

Before, after intervals and between sets.

stretching 10:00 [0]

Sunday Jul 13, 2008 #

Running 48:05 [3] 8.5 km (5:39 / km) +150m 5:12 / km
ahr:127 max:140 shoes: adiSTAR Cushion 6

Evening jogging. Aggenbuehl - Birch - Otelfingen - Breitlen.

Saturday Jul 12, 2008 #

Note

Travel day: home from Holland-OL.

Friday Jul 11, 2008 #

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

Before the race.

Orienteering race 43:28 [4] *** 5.5 km (7:54 / km)
shoes: Integrators3

Holland-OL Day 5. Vrachelse Heide, same map as Day 4. 2 bad mistakes this time, only 2nd place for the day.
Lost map contact approaching control #7 and lost more than 2 minutes relocating. Another 4 minutes was spent searching for control # 12, mapping of a narrow road was a bit strange there.
Anyway, 1st place total, cool.

Thursday Jul 10, 2008 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Integrators3

Before the race.

Orienteering race 40:05 [4] *** 6.0 km (6:41 / km)
shoes: Integrators3

Holland-OL Day 4. Vrachelse Heide, many trails. After a small mistake to control #1 (30 s) a good race and best time again! Since best 4 events out of 5 were counted, I already had won the Holland-OL!

Orienteering 7:00 [3] ** 0.8 km (8:45 / km)
shoes: Integrators3

Another side event of the Holland-OL: Micro O in the organizer's rather big-sized garden. Pouring rain during qualification and final. I did a bad mistake, going from #1 to #3 and therefore did not qualify for A final...
But was alowed to run the Final course anyway.

stretching 10:00 [0]

Wednesday Jul 9, 2008 #

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Integrators3

Before the race.

Orienteering race 52:00 [4] *** 6.5 km (8:00 / km)
ahr:144 max:155 shoes: Integrators3

Holland-OL Day 3. Map Vijf Eiken. After a good start until control #7, I missed #8 (tree in dark green thicket!) and lost more than 3 minutes. To #10 then, I lost map contact and it took a long time to relocate (5 minutes lost). Rest ok. But since the others had problems too, best time for me again.

Tuesday Jul 8, 2008 #

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

Before the race.

Orienteering race 48:17 [4] *** 6.5 km (7:26 / km)
ahr:148 max:157 shoes: Integrators3

Holland-OL Day 2. Gilze-Rijen military airfield. Mostly in the forest, not on the runways. A good race with one mistake in the final part again (1.5 minutes). Best time M60 again.

Monday Jul 7, 2008 #

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: adiSTAR Cushion 6

Before another side event of Holland-O, a labyrinth O.

Orienteering race 6:45 [3] ** 0.5 km (13:30 / km)
shoes: adiSTAR Cushion 6

Labyrinth O, 1st part outdoors, then indoors. A complete desaster. Problems to find the entrance of the labyrinth, then changing to indoors, didn't see a lot in the darkness.

Running warm up/down 1:00 [2] 1.5 km (40 / km)
shoes: Integrators3

Before the "serious" event of the day.

Orienteering race 42:15 [5] *** 6.0 km (7:03 / km)
shoes: Integrators3

Holland-OL, Day 1. Map Vughtsche Heide. Had a good race with only one mistake at the 2nd last control, which was well hidden in the green, and it started to rain intensively. 1st in class M60 (only 8 runners there).

Sunday Jul 6, 2008 #

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

Before/after sprint race.

Orienteering race 19:44 [5] 3.8 km (5:12 / km)
shoes: Nike Free

Holland-OL warm up event: Sprint O in the town of Breda. Had a decent race with 2 minor mistakes (route choice, 30s and 10s).

Saturday Jul 5, 2008 #

Note

Travel day: to Holland 5 Days.

Friday Jul 4, 2008 #

Orienteering 1:25:41 [3] *** 11.0 km (7:47 / km) +350m 6:43 / km
ahr:127 max:141 shoes: Integrators3

O training Egg-Platten, some controls of 5er-Staffel.

stretching 12:00 [0]

Thursday Jul 3, 2008 #

Running 48:11 [2] 8.5 km (5:40 / km) +150m 5:13 / km
ahr:125 max:138 shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen - Breitlen.

Wednesday Jul 2, 2008 #

Running (Morning jog) 20:29 [2] 3.5 km (5:51 / km) +50m 5:28 / km
shoes: adiSTAR Cushion 6

Hulligen loop.

Orienteering 59:09 [3] *** 6.5 km (9:06 / km) +290m 7:26 / km
ahr:132 max:144 shoes: Integrators3

OLG Cordoba O training. Gmeumeri near Wettingen. High temperature ->easy pace.

Cycling 34:51 [2] 10.5 km (3:19 / km) +150m 3:06 / km
ahr:109 max:125

Mountain bike ride to/from O training.

stretching 10:00 [0]

Tuesday Jul 1, 2008 #

Cycling 1:06:18 [2] 22.5 km (2:57 / km) +200m 2:49 / km
ahr:103 max:124

Mountain bike ride: Wuerenlos - Gmeumeri - Otelfingen - Buchs. Felt tired. Low HR.

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