Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m
Cycling	12	14:56:00	223.38	(4:01)	359.5	(2:30)	600
Running	15	7:52:50	47.78	(9:54)	76.9	(6:09)	1180
Orienteering	6	2:48:47	16.78	(10:04)	27.0	(6:15)	420
stretching	7	1:10:00
Total	25	26:47:37	287.94		463.4		2200
[1-5]	25	25:37:37

2:06

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Friday Oct 31, 2008 #

Cycling (Indoor trainer) 1:00:00 [3] 25.0 km (2:24 / km)
ahr:124 max:151

On ergo bike. Profile: Stamina, peak @ 210 W.

Thursday Oct 30, 2008 #

Running 49:15 [2] 8.5 km (5:48 / km) +150m 5:19 / km
ahr:136 max:146 shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen. On snow covered trails mostly.

Wednesday Oct 29, 2008 #

Cycling (Indoor trainer) 1:28:00 38.0 km (2:19 / km)
ahr:128 max:154

On ergo bike. Profile: Cross country + intervals 4x (2 min @ 200W, 3 min @ 100W).

stretching 10:00 [0]

Tuesday Oct 28, 2008 #

Cycling (Indoor trainer) 1:10:00 [2] 30.5 km (2:18 / km)
ahr:114 max:135

On ergo bike. Profile: Hill climb.

Monday Oct 27, 2008 #

Running 50:29 8.7 km (5:48 / km) +150m 5:21 / km
shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen.

stretching 10:00 [0]

Sunday Oct 26, 2008 #

Cycling intervals (Indoor trainer) 43:00 17.5 km (2:27 / km)
ahr:131 max:154

On ergo bike: 7x ( 2 min @200W, 3 min @ 100W).

Saturday Oct 25, 2008 #

Running 38:49 [2] 6.5 km (5:58 / km) +120m 5:28 / km
shoes: adiSTAR Cushion 6

Bot Fiena - Trin/Digg.

Friday Oct 24, 2008 #

Note

Hiking: Fidaz -Flims, 2.5 h.

Thursday Oct 23, 2008 #

Note

Hiking: Uaul Grond, 1.5 h.

Wednesday Oct 22, 2008 #

Running 24:04 [2] 4.0 km (6:01 / km) +60m 5:36 / km
ahr:125 max:136 shoes: adiSTAR Cushion 6

To Lake Cresta.

Tuesday Oct 21, 2008 #

Running 40:49 [2] 6.5 km (6:17 / km) +120m 5:45 / km
ahr:129 shoes: adiSTAR Cushion 6

Bot Fiena - Trin/Digg.

Monday Oct 20, 2008 #

Note

Hiking: Pintrun - Ransun 3h.

Sunday Oct 19, 2008 #

Running 35:54 [2] 5.5 km (6:32 / km) +100m 5:59 / km
ahr:125 max:139 shoes: adiSTAR Cushion 6

Easy jogging Bot Fiena - Porclis. Hamstring still a bit sore.

Saturday Oct 18, 2008 #

Note
(rest day)

Friday Oct 17, 2008 #

Cycling (Mountain bike ride) 1:40:00 [2] 30.0 km (3:20 / km) +400m 3:08 / km
ahr:117 max:144

Wettingen - Wuerenlos - Altberg - Regensdorf - Buchs.

Thursday Oct 16, 2008 #

Cycling (Indoor trainer) 30:00 [2] 13.0 km (2:18 / km)
ahr:104 max:115

On ergo bike. Profile: Hill climb.

Cycling intervals (Indoor trainer) 1:00:00 23.5 km (2:33 / km)
ahr:130 max:154

On ergo bike: 10x ( 2 min @200W, 3 min @ 100W).

Wednesday Oct 15, 2008 #

Cycling (Mountain bike ride) 1:25:00 [2] 32.0 km (2:39 / km) +200m 2:35 / km

Oetlikon - Regensdorf - Katzensee - Buchs.

Tuesday Oct 14, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:115 max:131

On ergo bike. Profile: Cross country.

Sunday Oct 12, 2008 #

Orienteering race 5:00 [5] * 1.0 km (5:00 / km)
(injured) shoes: Nike Free

National event #9. Town sprint O in Solothurn. My race ended after 1.5 minutes due to hamstring pain. Finally quit after 5 minutes.

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

Before the race.

Saturday Oct 11, 2008 #

Orienteering race 36:20 [5] *** 5.5 km (6:36 / km) +120m 5:57 / km
shoes: Integrators4

Swiss Relay Championships near Langenthal. Good races for all of us, winning M185, cool.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators4

Before the race.

stretching 10:00 [0]

Friday Oct 10, 2008 #

Orienteering 21:51 [4] *** 3.7 km (5:54 / km) +50m 5:32 / km
shoes: Integrators4

O training Wangenerwald. Some legs of WC course at race pace.

Running warm up/down 30:00 [1] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Integrators4

Jogging/walking to the O training and between "high speed" legs.

stretching 10:00 [0]

Thursday Oct 9, 2008 #

Orienteering 13:01 [4] * 2.5 km (5:12 / km)
ahr:137 max:149 shoes: adiSTAR Cushion 6

O training in the town of Buelach.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: adiSTAR Cushion 6

Before and after O training.

Wednesday Oct 8, 2008 #

Running 48:42 8.2 km (5:56 / km) +180m 5:21 / km
ahr:129 max:147 shoes: adiSTAR Cushion 6

Hulligen - Otelfingen. Included 10x (30s on/ 30s off). Hamstring seems to be ok again.

stretching 10:00 [0]

Tuesday Oct 7, 2008 #

Running 30:15 [2] 5.5 km (5:30 / km) +100m 5:03 / km
shoes: adiSTAR Cushion 6

Breitlen loops.

Cycling intervals (Indoor trainer) 1:00:00 24.0 km (2:30 / km)
ahr:131 max:151

On ergo bike: 10x ( 2 min @200W, 3 min @ 100W).

Monday Oct 6, 2008 #

Note
(rest day)

Sunday Oct 5, 2008 #

Cycling (Indoor trainer) 1:45:00 [2] 44.0 km (2:23 / km)
ahr:118 max:130

Easy on the ergo bike.

Saturday Oct 4, 2008 #

Orienteering 51:53 [4] *** 8.3 km (6:15 / km) +130m 5:48 / km
(injured) shoes: Integrators4

O training Wangenerwald. World Cup women's course. Technically easy. Had some pain in right hamstring, could not push very hard.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators4

Before the O training.

Friday Oct 3, 2008 #

Cycling (Indoor trainer) 1:15:00 [2] 32.0 km (2:21 / km)
ahr:115 max:140

On ergo bike. Fitness test (15 min) + profile hill climb (1 h).

stretching 10:00 [0]

Thursday Oct 2, 2008 #

Running 51:33 8.5 km (6:04 / km) +150m 5:34 / km
ahr:129 max:144 shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen - Breitlen.

Wednesday Oct 1, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:122 max:135

On ergo bike. Profile: cross country.

Orienteering 40:42 [4] *** 6.0 km (6:47 / km) +120m 6:10 / km
ahr:148 max:157 shoes: Integrators4

O-training Siggenberg.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Integrators4

To/from O training.

stretching 10:00 [0]

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