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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Orienteering21 14:26:24 71.19(12:10) 114.58(7:34) 3109
  Running21 7:26:41 44.35(10:04) 71.38(6:15) 968
  Cycling2 2:30:00 43.43(3:27) 69.9(2:09)
  stretching7 1:17:00
  Total46 25:40:05 158.98 255.85 4077
  [1-5]46 24:36:42

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Thursday Mar 31, 2011 #

Note
(rest day)

Wednesday Mar 30, 2011 #

4 PM

Orienteering 45:39 intensity: (3:35 @0) + (53 @1) + (23:53 @2) + (13:54 @3) + (3:24 @4) ** 6.96 km (6:34 / km) +97m 6:08 / km
ahr:125 max:142 shoes: newbalance

Town O training Niederrohrdorf (Cordoba club training). 1.8 km warm up included.

Tuesday Mar 29, 2011 #

4 PM

Running 44:59 intensity: (2:18 @0) + (42 @1) + (25:11 @2) + (16:48 @3) 7.56 km (5:57 / km) +156m 5:24 / km
ahr:126 max:138 shoes: newbalance

Aggenbuehl - Birch - Ottelfingen - Breitlen.

Monday Mar 28, 2011 #

Note
(rest day)

Sunday Mar 27, 2011 #

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: X-Talon 212-2

Before and after the race.
12 PM

Orienteering race 40:20 intensity: (3:37 @0) + (10:58 @2) + (10:29 @3) + (15:16 @4) *** 5.22 km (7:44 / km) +113m 6:58 / km
ahr:135 max:147 shoes: X-Talon 212-2

Langenthaler OL, regional event. Ok til control #6, then completely wrong 180 degrees, quit the race then.
C • Spinner! 4

Saturday Mar 26, 2011 #

12 PM

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

To the start of the race.
1 PM

Orienteering race 54:54 [4] ***** 5.4 km (10:10 / km) +200m 8:35 / km
shoes: X-Talon 212-2

Nidwaldner+Obwaldner OL in one of the most diffcult terrains in Switzerland: Kernwald. Good weather conditions. Tried to be very carefull in the control circle. Was succesfull except at control #12 in extremely rough rocky terrain. Lost about 2 minutes there, 4 minutes total. Rest ok. Best time M65 (and also M60).
7 PM

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

To the start of the race.
8 PM

Orienteering 44:49 intensity: (6:26 @0) + (5 @2) + (6:04 @3) + (30:29 @4) + (1:45 @5) *** 5.2 km (8:37 / km) +215m 7:09 / km
ahr:144 max:151 shoes: X-Talon 212-2

Night O race Oberaargau. Some mistakes (2..3 Minutes). 2nd place, 20s behind winner.
10 PM

stretching 12:00 [1]

Friday Mar 25, 2011 #

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

Before/after the race.

stretching 12:00 [1]

8 PM

Orienteering race 47:53 intensity: (2:30 @0) + (12 @2) + (5:38 @3) + (38:40 @4) + (53 @5) *** 6.07 km (7:53 / km) +225m 6:39 / km
ahr:143 max:151 shoes: X-Talon 212-2

Night O race Zuerichberg. Good conditions. Had a decent race. Didn't push very hard. Major mistake at the 2nd last control (1 min). Best time M55.

Thursday Mar 24, 2011 #

5 PM

Running 1:07:12 intensity: (6:34 @0) + (1:43 @1) + (30:09 @2) + (28:18 @3) + (28 @4) 10.33 km (6:30 / km) +308m 5:40 / km
ahr:127 max:141 shoes: newbalance

A longish jogging to Eigi forest.

Wednesday Mar 23, 2011 #

3 PM

Running 31:06 intensity: (45 @0) + (1:06 @1) + (15:26 @2) + (11:43 @3) + (2:06 @4) 5.01 km (6:12 / km) +120m 5:33 / km
ahr:127 max:143 shoes: newbalance

Breitlen loops.
7 PM

Orienteering 35:53 intensity: (4:52 @0) + (25 @1) + (3:37 @2) + (12:33 @3) + (14:26 @4) *** 4.94 km (7:16 / km) +174m 6:11 / km
ahr:136 max:148 shoes: Inov-8 X-Talon 212

Night O training in Kloten/Hardwald (Club training OLC Kapreolo).

Tuesday Mar 22, 2011 #

Cycling (Indoor trainer) 1:30:00 [2] 42.2 km (2:08 / km)
ahr:115 max:128

Ergo bike marathon. Profile: 3 hills.

Sunday Mar 20, 2011 #

Event: 1. Nationaler OL (Tomila), Forst
 

Orienteering race 1:20:01 [4] *** 12.4 km (6:27 / km) +210m 5:57 / km
shoes: X-Talon 212-2

1st National Event near Bern. Long distance with mass start.
Nice but cold weather. Not quite satisfied with my race. Bad route choice to control #4 ( fell back 1 minute), followed by an ugly mistake (parallel error). Lost another 3..4 minutes. Missed also #7 (1.5 minute) and finally #14 (1 min).
5th place.

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

To the start of the race.

Saturday Mar 19, 2011 #

Note
(rest day)

Friday Mar 18, 2011 #

4 PM

Running 50:05 intensity: (3:46 @0) + (1:10 @1) + (12:36 @2) + (24:12 @3) + (8:21 @4) 8.57 km (5:51 / km) +187m 5:16 / km
ahr:130 max:147 shoes: newbalance

Aggenbuehl - Birch - Otelfingen - Breitlen.

Thursday Mar 17, 2011 #

Cycling (Indoor trainer) 1:00:00 [2] 27.7 km (2:10 / km)
ahr:124 max:138

On ergo bike. Profile: cross country.

stretching 12:00 [1]

Wednesday Mar 16, 2011 #

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

To the start of the O training,
3 PM

Orienteering 46:27 intensity: (6:27 @0) + (13 @1) + (4:46 @2) + (25:15 @3) + (9:46 @4) *** 6.18 km (7:31 / km) +160m 6:39 / km
ahr:135 max:147 shoes: X-Talon 212-2

O training Niedergoesgen/Buerwald. Easy pace.

Tuesday Mar 15, 2011 #

Running intervals 9:32 [4] 2.4 km (3:58 / km)
shoes: Nike Free

Intervals on the track in Regensdorf. Plan was 2 x 3 x 400 m in 1:40, walking for recovery between intervals and sets.
run, walk
1:35, 1:35
1:36, 1:45
1:37, 4:50
1:35, 1:45
1:34, 2:15
1:35

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Nike Free

Before and after the interval training. Part road, part track.

stretching 12:00 [1]

Monday Mar 14, 2011 #

Note
(rest day)

Travel day. Back home from Portugal.
C • Baden 3

Sunday Mar 13, 2011 #

9 AM

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Inov-8 X-Talon 212

To the start of the race

Orienteering race 39:29 [4] **** 4.9 km (8:03 / km) +100m 7:19 / km
shoes: Inov-8 X-Talon 212

O meeting of Arraiolos, Day 2. Rainy weather. Mix of swamps and rocky hills. Had a very bad race with a lot of mistakes (about 9 minutes lost). Unpleasant finish of the Portugal races.
9th for the day, 4th total (3 s faster would be 2nd total)

Saturday Mar 12, 2011 #

7 AM

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: X-Talon 212-2

Before the night O.
8 AM

Orienteering race 20:00 [5] ** 2.7 km (7:24 / km) +85m 6:24 / km
shoes: X-Talon 212-2

Night O race in Gafanoheira. Good race until control 11 (of 13), then I lost map contact and quit...
10 AM

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: X-Talon 212-2

Before the race.
12 PM

Orienteering race 25:10 intensity: (56 @0) + (12 @2) + (12 @3) + (19:32 @4) + (4:18 @5) *** 3.48 km (7:14 / km) +120m 6:10 / km
ahr:149 max:157 shoes: X-Talon 212-2

O Meeting Arraiolos Day 1. Middle distance race. Easy beginning then more difficult rocky terrain. Not a perfect race, about 1.5 minutes of mistakes. 3rd place for the day, about 40 s behind winner.
7 PM

Running warm up/down 13:00 [3] 2.0 km (6:30 / km)

Friday Mar 11, 2011 #

Event: International Meeting of Arraiolos
 
1 PM

Orienteering 19:55 intensity: (14 @1) + (3:25 @2) + (16:13 @3) + (3 @4) ** 2.8 km (7:08 / km) +18m 6:54 / km
ahr:124 max:139 shoes: Inov-8 X-Talon 212

O meeting Arraiolos, model event 1. Some easy controls.
3 PM

Orienteering 32:11 intensity: (13 @0) + (8 @1) + (2:33 @2) + (23:11 @3) + (6:06 @4) ** 4.41 km (7:18 / km) +100m 6:34 / km
ahr:129 max:146 shoes: Inov-8 X-Talon 212

O meeting Arraiolos. Model event 2. Some more easy controls in the rain.

Thursday Mar 10, 2011 #

1 PM

Orienteering 30:56 intensity: (1:08 @1) + (12:20 @2) + (15:02 @3) + (2:26 @4) *** 3.73 km (8:17 / km) +100m 7:18 / km
ahr:120 max:152 shoes: Inov-8 X-Talon 212

O training near Arraiolos. Map with contour lines only.

Orienteering 12:22 intensity: (10 @0) + (1:01 @1) + (3:26 @2) + (6:24 @3) + (1:21 @4) ** 1.88 km (6:34 / km) +51m 5:47 / km
ahr:121 max:140 shoes: Jalas

Town O training in Montemor. A short sprint course.

Orienteering 14:23 intensity: (13 @1) + (34 @2) + (8:15 @3) + (5:21 @4) ** 1.87 km (7:41 / km) +100m 6:04 / km
ahr:130 max:141 shoes: newbalance

Town O training in Montemor. Another short sprint course.

Tuesday Mar 8, 2011 #

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

before and after the race.
10 AM

Orienteering 47:24 intensity: (2:59 @0) + (6 @1) + (9 @2) + (1:16 @3) + (41:39 @4) + (1:15 @5) **** 6.6 km (7:11 / km) +155m 6:26 / km
ahr:147 max:155 shoes: Inov-8 X-Talon 212

Portugal O Meeting Day 4. "Long" distance race near Portalegre (same place as Day 3). Bad weather conditions, with rain showers. 3rd race within 24 h.
Except a major mistake at control #6 (wrong reentrant. 2..3 min lost), I had a fairly decent race.
Map

Monday Mar 7, 2011 #

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

Before the race, part with model map.
11 AM

Orienteering race 42:40 intensity: (2:26 @0) + (17 @2) + (2:34 @3) + (35:05 @4) + (2:18 @5) ***** 5.28 km (8:05 / km) +120m 7:16 / km
ahr:146 max:156 shoes: X-Talon 212-2

Portugal O Meeting, Day 3. Middle distance in very difficult terrain (too difficult for me...) . Nice weather again.
I had a very bad race. Lost map contact to controls #5 and #12 ( 2x 4.5 minutes lost). Some more mistakes 30 s .. 1:20. for a total of about 12 minutes.
Length of course (direct) was 3.2 km, I ran 5.3 km ...
Map with Route
C • Wow, cooles Gelände! 3
6 PM

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

Short warmup for the night race.
7 PM

Orienteering race 18:25 [5] ** 3.1 km (5:56 / km) +85m 5:13 / km
shoes: Nike Free

Portugal O Meeting, Night sprint in the old town of Portalegre. Had a near perfect race on the technically rather easy course. 1st place with a good margin.
Map
10 PM

stretching 5:00 [1]

Sunday Mar 6, 2011 #

10 AM

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Inov-8 X-Talon 212

To the start of the race.
11 AM

Orienteering race 29:34 intensity: (1:49 @0) + (16 @2) + (7 @3) + (13:49 @4) + (13:33 @5) **** 4.07 km (7:16 / km) +140m 6:12 / km
ahr:152 max:162 shoes: Inov-8 X-Talon 212

Portugal O Meeting Day 2. Middle distance in dream terrain. Nice weather too. With the 1st starting time, I had to wake up some controls. Made some mistakes, 3..4 minutes total :-( .
3rd place of the day, 55 s behind (63 runners in M65 class). 1st total.

Saturday Mar 5, 2011 #

Event: Portugal O' Meeting 2011
 

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

Short warmup before the race.
11 AM

Orienteering race 39:58 intensity: (2:41 @0) + (10 @1) + (13 @2) + (30 @3) + (17:35 @4) + (18:49 @5) *** 6.16 km (6:30 / km) +140m 5:50 / km
ahr:152 max:158 shoes: X-Talon 212-2

Portugal O Meeting Day 1.Event center was a horse farm. Weather turned bad, some rain. Course was easy and fast. Had a decent race, some minor mistakes though ( ~1 min total).
2nd place for the day, 4 s behind.
10 PM

stretching 12:00 [1]

Friday Mar 4, 2011 #

1 PM

Orienteering 42:38 intensity: (10 @0) + (43 @1) + (12:24 @2) + (23:54 @3) + (5:27 @4) **** 4.9 km (8:42 / km) +52m 8:15 / km
ahr:124 max:140 shoes: Inov-8 X-Talon 212

Portugal O Meeting. Model event near Crato. Very nice terrain.

Thursday Mar 3, 2011 #

Note

Travel day. To Portugal (Portalegre) for POM11.

Wednesday Mar 2, 2011 #

4 PM

Orienteering 55:23 intensity: (5:55 @0) + (59 @1) + (13:24 @2) + (26:40 @3) + (8:25 @4) *** 6.33 km (8:45 / km) +349m 6:52 / km
ahr:131 max:149 shoes: X-Talon 212-2

O training Breitlen. Very rough footing, slow. Old outdated map (my own).
8 PM

stretching 12:00 [1]

Tuesday Mar 1, 2011 #

4 PM

Running 56:47 intensity: (5:14 @0) + (58 @1) + (24:14 @2) + (26:19 @3) + (2 @4) 8.91 km (6:23 / km) +197m 5:44 / km
ahr:127 max:140 shoes: newbalance

Aggenbuehl - Birch - Otelfingen - Breitlen. Easy jogging.

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