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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Orienteering12 15:53:58 58.08(16:25) 93.47(10:12) 2190
  Cycling8 8:27:52 130.21(3:54) 209.55(2:25) 485
  Running9 3:47:50 22.7(10:02) 36.54(6:14) 560
  Walking1 1:35:00 3.73(25:29) 6.0(15:50) 550
  Total26 29:44:40 214.72(8:19) 345.56(5:10) 3785
  [1-5]26 29:39:45

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Monday May 31, 2010 #

5 PM

Running 41:38 intensity: (23 @0) + (41 @1) + (2:01 @2) + (27:49 @3) + (10:44 @4) 6.88 km (6:03 / km) +150m 5:27 / km
ahr:127 max:142 shoes: newbalance

Otelfingen - Aggenbuehl - Breitlen.

Sunday May 30, 2010 #

1 PM

Running 23:20 [2] 4.02 km (5:48 / km) +80m 5:17 / km
shoes: newbalance

Parlatsch loop. Rainy weather.

Saturday May 29, 2010 #

Note

Hiking Lake Cresta - Uaul Grond - Lake Cauma - Flims Waldhaus and back ( ~ 4 h ).

Thursday May 27, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 27.1 km (2:13 / km)
ahr:119 max:134

Ergo bike. Profile: cross country.

Wednesday May 26, 2010 #

Note
(rest day)

Tuesday May 25, 2010 #

Cycling (Mountain bike) 1:09:21 [2] 25.6 km (2:43 / km) +180m 2:37 / km

Recovery ride. Wuerenlos - Regensdorf - Watt - Buchs.

Monday May 24, 2010 #

Orienteering race 40:04 [5] *** 5.3 km (7:34 / km) +100m 6:54 / km
shoes: X-Talon 212-2

Day 3 of the Belgian 3 Days. Different type of terrain: rather flat with diffuse vegetation borders. I had a decent race. Time lost twice in thickets, 1.5 minutes total. Best time of the day again and winning the 3 Days :-)
C • Congrats! 2

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: X-Talon 212-2

To the start of the race.

Sunday May 23, 2010 #

10 AM

Orienteering race 35:44 intensity: (1:59 @0) + (12 @1) + (16 @2) + (1:31 @3) + (26:09 @4) + (5:37 @5) *** 4.45 km (8:02 / km) +180m 6:41 / km
ahr:147 max:157 shoes: X-Talon 212-2

Day 2 of the Belgian 3 Days Very good conditions again, same area. Not a good race this time, some not so small mistakes. Total errors about 3.5 minutes, but still best time for the day.

Saturday May 22, 2010 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: X-Talon 212-2

Short warm up before the race.
2 PM

Orienteering 33:39 [4] *** 4.53 km (7:26 / km) +80m 6:50 / km
shoes: X-Talon 212-2

Day 1 of the Belgian 3 Days near St. Vith (in the german speaking part of Belgium). Very good conditions, sunny and warm. Had a good race on this rather easy course. 1 small mistake in a green area (30 s) lost. Best time for the day.

Friday May 21, 2010 #

Orienteering race 22:28 [3] * 4.0 km (5:37 / km) +50m 5:17 / km
shoes: Nike Free

In the evening, after travelling to Belgium, I did a town O in the city of St. Vith as a warm up to 3 Days. Just 1 course for everybody, 30 s starting intervals.
Took it easy. 1 minor and 1 heavier mistake, about 1 minute lost.

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

A shortish warm up before the town O.

Thursday May 20, 2010 #

4 PM

Running 44:08 intensity: (30 @0) + (59 @1) + (5:17 @2) + (27:44 @3) + (9:38 @4) 7.01 km (6:18 / km) +150m 5:41 / km
ahr:128 max:141 shoes: newbalance

Otelfingen - Aggenbuehl - Breitlen.
C • Belgien 3

Tuesday May 18, 2010 #

Cycling (Indoor trainer) 43:00 [2] 21.1 km (2:02 / km)
ahr:120 max:133

1/2 marathon on ergo bike. Profile: 3 hills.
4 PM

Running intervals 33:00 intensity: (48 @0) + (37 @1) + (4:51 @2) + (16:21 @3) + (9:08 @4) + (1:15 @5) 5.44 km (6:04 / km)
ahr:131 max:157 shoes: newbalance

On the track in Regensdorf. Not fully recovered from last week. Only did 1 set of 10x 30s running / 30 s jogging.

Monday May 17, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 27.5 km (2:11 / km)
ahr:121 max:138

On ergo bike. Profile: cross country.

Sunday May 16, 2010 #

Note
(rest day)

Note

Maps of training camp + 2 races are here

Saturday May 15, 2010 #

Orienteering race 39:04 [4] *** 4.0 km (9:46 / km) +200m 7:49 / km
shoes: X-Talon 212-2

CO Valaisanne on Col des Planches near Martigny. Very tired after the training camp, the whole body is sore and cries for a rest day... I made some mistakes in the easy part of the course, but I was still able to win this race.

Friday May 14, 2010 #

Walking 35:00 [2] 2.0 km (17:30 / km) +150m 12:44 / km
shoes: Inov-8 X-Talon 212

Day 5 (final day) of the training camp.
Climbing up to the start of a handicap O race on Col de la Faucille.

Orienteering 54:28 [3] **** 4.7 km (11:35 / km) +120m 10:17 / km
shoes: Inov-8 X-Talon 212

Handicap O race from Petit Mt Rond (1542 m altitude). Made a major mistake in the final part, therefore missed the target time of 50 minutes.

Walking 1:00:00 [2] 4.0 km (15:00 / km) +400m 10:00 / km
shoes: X-Talon 212-2

Climbing up from the parking to "La Dole" for the start of next O exercice. Pretty cold and windy up there.

Orienteering 1:06:00 [2] ***** 3.0 km (22:00 / km)
shoes: Inov-8 X-Talon 212

Downhill O in an extremely complex rocky area. Very difficult map interpretation. Runnability near zero. After unsuccessfully trying to find controls #4 and #5, I shortened the course (those flags had been removed already..).

Orienteering 23:17 [3] *** 2.5 km (9:19 / km)
shoes: Inov-8 X-Talon 212

A short course down and back to the parking.

Thursday May 13, 2010 #

Orienteering race 1:16:46 [4] **** 7.8 km (9:51 / km) +150m 8:59 / km
ahr:138 max:148 shoes: X-Talon 212-2

Day 4 of the training camp.
Camp championships near Chapelle de Bois. 4 course lengths were offered: S, M, L and XL. My choice was L (long). Made some mistakes (about 7 minutes lost), but still best time on the L- course!

Orienteering 1:39:00 [2] *** 7.8 km (12:42 / km) +200m 11:15 / km
ahr:118 max:135 shoes: X-Talon 212-2

Combe du Morbier, relocation exercise. Teams of 2. One person had map with odd numbered controls, the other with the even numbered. Changing the lead at everey control.

Wednesday May 12, 2010 #

Orienteering 1:30:00 [2] **** 6.5 km (13:51 / km) +220m 11:51 / km
shoes: Integrators4

Training camp day 3.
Route choice training near Premanon. Rainy weather.

Note

Afternoon training on Col de la Faucille cancelled due to very bad weather conditions.

Tuesday May 11, 2010 #

Orienteering 1:10:00 [3] **** 6.7 km (10:27 / km) +170m 9:16 / km
shoes: Inov-8 X-Talon 212

Day 2 of the training camp
Did 3 loops out of 5. 2.8 + 2.1 + 1.8 km. Mont Tendre near Brassus.

Orienteering 47:00 [4] **** 5.1 km (9:13 / km) +150m 8:02 / km
shoes: Inov-8 X-Talon 212

Team Skore Orienteering. Teams of 3, 25 controls, max time 1h 30. I only needed 47 minutes for my part of 8 controls.

Orienteering 30:00 [2] **** 2.8 km (10:43 / km)
shoes: Inov-8 X-Talon 212

Collecting some controls. In the rain.

Monday May 10, 2010 #

Orienteering 1:20:00 [2] **** 5.5 km (14:33 / km) +240m 11:56 / km
shoes: X-Talon 212-2

Training Camp Premanon Day 1.
Control picking, mostly walking. Map Darbella.

Orienteering 1:16:00 [3] ***** 7.3 km (10:25 / km) +160m 9:23 / km
shoes: X-Talon 212-2

Fort des Rousses. This was announced as a "sprint". It was the longest sprint of my life! Orienteering in the fortress area was extremly tricky.

Sunday May 9, 2010 #

Orienteering race 28:21 [5] * 5.0 km (5:40 / km) +105m 5:08 / km
shoes: Nike Free

Fricktaler OL. Town O in Rheinfelden. Had a decent race. Best time M65.

Saturday May 8, 2010 #

2 PM

Cycling race 1:14:28 intensity: (13 @1) + (11:26 @2) + (41:40 @3) + (21:09 @4) 16.55 km (4:30 / km) +305m 4:07 / km
ahr:129 max:150

Bike O Cholfirst near Schaffhausen. Had a very erratic ride. Lost map contact to control #5, then travelled the final loop in the wrong direction... HR not at all race like.

Friday May 7, 2010 #

Note
(rest day)

Thursday May 6, 2010 #

5 PM

Running intervals 55:44 intensity: (43 @0) + (37 @1) + (4:43 @2) + (27:47 @3) + (21:54 @4) 8.78 km (6:21 / km) +180m 5:45 / km
ahr:131 max:148 shoes: newbalance

Intervals: 2 sets of 10x 30 s run / 30 s jog.

Wednesday May 5, 2010 #

Cycling (Indoor trainer) 1:29:00 [2] 42.2 km (2:07 / km)
ahr:114 max:126

Easy ergo bike marathon. Profile: 3 hills.

Tuesday May 4, 2010 #

5 PM

Cycling intervals 58:03 intensity: (2:20 @1) + (7:19 @2) + (29:10 @3) + (19:14 @4) 24.5 km (2:22 / km)
ahr:128 max:150

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

Monday May 3, 2010 #

Note
(rest day)

Sunday May 2, 2010 #

Orienteering race 42:07 [5] * 6.5 km (6:29 / km) +65m 6:10 / km
shoes: Nike Free

Zuger Frühlings OL, regional event. Town O in the city of Cham. Rainy weather. A longish middle distance course. I had a good race, some minor mistakes. Best time M65.

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

Short warm up before the race.

Saturday May 1, 2010 #

5 PM

Cycling 54:00 intensity: (32 @0) + (5:27 @1) + (36:29 @2) + (9:13 @3) + (2:19 @4) 25.0 km (2:10 / km)
ahr:112 max:144

On ergo bike. Profile 3 hills (30 min). Then I did a fitness test, giving an over-optimistic VO2max of 58 (14 minutes). Finally cool down 10 min.

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