Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Dec 31, 2009:

activity	#	time	miles		km		+m
Running	17	9:36:56	57.48	(10:02)	92.5	(6:14)	1810
Cycling	8	9:11:00	155.34	(3:33)	250.0	(2:12)
Orienteering	8	5:00:36	25.29	(11:53)	40.7	(7:23)	640
stretching	12	3:02:00
Total	27	26:50:32	238.11		383.2		2450

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Thursday Dec 31, 2009 #

Note

Travel day: back home from Belgium.

Wednesday Dec 30, 2009 #

Orienteering race 30:25 [4] *** 4.6 km (6:37 / km) +40m 6:20 / km
ahr:146 max:153 shoes: Inov-8 X-Talon 212

Day 5 of Sylvester-O Belgium. Near Lommel. Bad weather, running in the rain, but temperature some degrees higher than the day before.
Nice terrain, fine contours in some places.
Mistakes: 15 + 15 + 15 + 45 s = 90 s.
Second place for the day. No change for the total, i.e. winning the 5-Days.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Mainly to the start of the race.

Tuesday Dec 29, 2009 #

Orienteering race 32:42 [4] *** 4.5 km (7:16 / km) +50m 6:53 / km
ahr:147 max:154 shoes: Inov-8 X-Talon 212

Day 4 of Sylvester-O Belgium. Near Leopoldsburg. Bad weather now, started to rain after noon.
Rather bad beginning of my race today: missed 1st control, a pit, and lost more than 1.5 minutes.
More time lost at #10 (40 s) and to #12 (bad route, 30 s).
2nd place M65, 23 s behind.
Leading overall after 4 races and nobody can catch me on Day 5, even if I have no valid run tomorrow :-) (4 out of 5 results are counted)

C • na dann kann man ja bereits... 2

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov-8 X-Talon 212

To the start of the race and back from finish.

Monday Dec 28, 2009 #

Orienteering 29:47 [5] *** 4.6 km (6:28 / km) +40m 6:12 / km
ahr:149 max:160 shoes: Inov-8 X-Talon 212

Day 3 of Sylvester-O Belgium. Near Herentals. Easy and fast course. Some small mistakes though, maybe 1 minute.
1st place M65.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212

To the start of the race.

stretching 15:00 [1]

Sunday Dec 27, 2009 #

Orienteering race 35:59 [4] *** 4.4 km (8:11 / km) +50m 7:44 / km
shoes: Integrators4

Day 2 of Sylvester-O Belgium. Near Eindhoven (Netherlands). More
snow on the ground than yesterday, no sun.
Some problems to the first control, more or less ok then. Maybe 3 times 30 s lost.
2nd place M65, 21 s behind.

Running warm up/down 12:00 [2] 1.6 km (7:30 / km)
shoes: Integrators4

Some warm up to the start.

Saturday Dec 26, 2009 #

Event: Sylvester 5-days

Orienteering race 34:32 [4] *** 4.2 km (8:13 / km) +60m 7:40 / km
ahr:148 max:155 shoes: Integrators4

Day 1 of Sylvester-O Belgium. Near Beringen. Some snow on the ground and icy trails, but sunny and temperature above 0 °C.
Had a decent race, some of my routes were not optimal. 1st place M65. 3 M60s faster.

Running warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: Integrators4

Very short warm up/down.

stretching 15:00 [1]

Friday Dec 25, 2009 #

Note

Travel day. To Belgium for 5 days O. 6 hours of driving.

Thursday Dec 24, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 27.2 km (2:12 / km)
ahr:120 max:133

Ergo bike. Profile: cross country.

stretching 15:00 [1]

Wednesday Dec 23, 2009 #

Orienteering 58:37 [3] *** 7.3 km (8:02 / km) +200m 7:04 / km
ahr:135 max:154 shoes: Integrators4

O training Steinhausen.

Tuesday Dec 22, 2009 #

Running 29:32 [3] 5.5 km (5:22 / km) +90m 4:58 / km
ahr:137 max:150 shoes: newbalance

Breitlen loops.

Monday Dec 21, 2009 #

Cycling (Indoor trainer) 1:29:00 [2] 42.2 km (2:07 / km)
ahr:119 max:131

Ergo bike marathon. Profile: 3 hills. Watching TV (Dr. House + Castle).

Sunday Dec 20, 2009 #

Running 40:49 [3] 7.0 km (5:50 / km) +140m 5:18 / km
ahr:135 max:147 shoes: Inov-8 X-Talon 212

Porclis - Digg - Bot Fiena.

stretching 15:00 [1]

Saturday Dec 19, 2009 #

Running 33:07 [2] 5.5 km (6:01 / km) +120m 5:26 / km
ahr:126 max:138 shoes: Inov-8 X-Talon 212

Porclis - Bot Fiena. Light snow shower.

Friday Dec 18, 2009 #

Running 51:21 [3] 8.5 km (6:02 / km) +160m 5:31 / km
ahr:133 max:145 shoes: Inov-8 X-Talon 212

Bot Fiena - Porclis - Digg - Parlatsch. On pressed snow and ice.

stretching 15:00 [1]

Thursday Dec 17, 2009 #

Note
(rest day)

Wednesday Dec 16, 2009 #

Running 58:42 [3] 9.0 km (6:31 / km) +260m 5:42 / km
ahr:134 max:153 shoes: Inov-8 X-Talon 212

Laegern - Moetschen loop. Snow on the trails.

stretching 15:00 [1]

Tuesday Dec 15, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 26.5 km (2:16 / km)
ahr:123 max:139

Ergo bike. Profile: cross country.

Monday Dec 14, 2009 #

Running 54:29 [2] 9.0 km (6:03 / km) +160m 5:34 / km
ahr:130 max:143 shoes: newbalance

Aggenbuehl - Birch - Otelfingen.

stretching 15:00 [1]

Sunday Dec 13, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 28.4 km (2:07 / km)
ahr:115 max:128

Ergo bike. Profile: 3 hills.

Cycling (Indoor trainer) 10:00 [3] 4.5 km (2:13 / km)
ahr:120 max:141

Fitness test on ergo bike. Steps of 30 W every 2 minutes up to HR 140 bpm (= 85% of HRmax)
Result:
Aerobic Fitness: SUPER
MET: 15.5
VO2max: 54
l/min: 3.26
W/kg: 4.1

Probably this estimates are a bit on the optimistic side...

C • Can you get valid numbers (... 2