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Training Log Archive: kurthu

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Cycling8 8:13:30 158.13(3:07) 254.48(1:56)
  Running10 7:07:26 40.95(10:26) 65.9(6:29) 1622
  Ski XC6 5:53:41 35.01(10:06) 56.34(6:17) 863
  stretching12 2:08:00
  Orienteering1 59:32 4.23(14:05) 6.8(8:45) 310
  Total37 24:22:09 238.31 383.52 2795
  [1-5]37 22:44:56

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Saturday Dec 31, 2011 #

Note

TOTAL TRAINING 2011



2010: 287 h
2009: 364 h
.
2005: 520 h = max
.
2 PM

Running 56:50 intensity: (4:02 @0) + (42 @1) + (10:41 @2) + (24:50 @3) + (16:35 @4) 8.21 km (6:55 / km) +329m 5:46 / km
ahr:134 max:147 shoes: X-Talon 212-2

Porclis - Trin - Digg - Manalla, deep snow, snow showers.
3 PM

stretching 12:00 [1]

Friday Dec 30, 2011 #

Note
(rest day)

Thursday Dec 29, 2011 #

stretching 10:00 [1]

2 PM

Ski XC (classic) 1:05:01 intensity: (3:27 @0) + (1:23 @1) + (42:07 @2) + (18:04 @3) 10.41 km (6:15 / km) +172m 5:46 / km
ahr:124 max:136

3 x Prada loop.

Wednesday Dec 28, 2011 #

12 PM

Ski XC (classic) 1:09:56 intensity: (6:48 @0) + (33 @1) + (40:09 @2) + (22:26 @3) 11.47 km (6:06 / km) +182m 5:39 / km
ahr:126 max:139

2 x Isla + 2 x Sur Aua.

Tuesday Dec 27, 2011 #

12 PM

Ski XC (classic) 44:53 intensity: (3:45 @0) + (1:48 @1) + (28:16 @2) + (11:04 @3) 7.27 km (6:11 / km) +103m 5:46 / km
ahr:123 max:135

2 x Isla + Sur Aua.
3 PM

Running 44:59 intensity: (6:12 @0) + (27 @1) + (9:20 @2) + (18:13 @3) + (10:44 @4) + (3 @5) 7.02 km (6:25 / km) +198m 5:37 / km
ahr:133 max:150

Digg - Manalla.
C • 2 Trainings am Tag... 2
9 PM

stretching 10:00 [1]

Monday Dec 26, 2011 #

stretching 10:00 [1]

1 PM

Ski XC (classic) 1:01:12 intensity: (5:11 @0) + (33 @1) + (25:08 @2) + (29:39 @3) + (41 @4) 10.4 km (5:53 / km) +158m 5:28 / km
ahr:128 max:141

3 x Prada loop.

Sunday Dec 25, 2011 #

1 PM

Ski XC (classic) 1:03:31 intensity: (2:25 @0) + (1:12 @1) + (46:18 @2) + (13:14 @3) + (22 @4) 9.78 km (6:30 / km) +142m 6:03 / km
ahr:124 max:140

Prada - Sur Aua.

Saturday Dec 24, 2011 #

stretching 10:00 [1]

2 PM

Ski XC (classic) 49:08 intensity: (5:07 @1) + (43:58 @2) + (3 @3) 7.01 km (7:01 / km) +106m 6:31 / km
ahr:114 max:130

2 x Prada loop on new waxless skis.

Thursday Dec 22, 2011 #

stretching 10:00 [1]

9 PM

Cycling (indoor trainer) 1:23:34 intensity: (1:35 @0) + (3:13 @1) + (1:13:42 @2) + (5:04 @3) 42.2 km (1:59 / km)
ahr:119 max:133

Ergo bike marathon. Profile: 3 hills.

Wednesday Dec 21, 2011 #

stretching 8:00 [1]

3 PM

Running 47:10 intensity: (4:12 @0) + (50 @1) + (16:27 @2) + (24:36 @3) + (1:05 @4) 7.47 km (6:19 / km) +116m 5:51 / km
ahr:128 max:140 shoes: newbalance

Otelfingen - Birch - Boppelsen. Snow and slush.

Tuesday Dec 20, 2011 #

5 PM

Cycling (indoor trainer) 1:00:07 intensity: (4:38 @0) + (3 @1) + (33:50 @2) + (21:36 @3) 28.2 mi (2:08 / mi)
ahr:126 max:139

Ergo bike. Profile: cross country.

Monday Dec 19, 2011 #

stretching 12:00 [1]

3 PM

Running 41:01 intensity: (4:07 @0) + (1:02 @1) + (12:38 @2) + (21:11 @3) + (2:03 @4) 6.34 km (6:28 / km) +185m 5:39 / km
ahr:130 max:142 shoes: newbalance

Eigi loop (short), some snow on the ground.

Saturday Dec 17, 2011 #

stretching 12:00 [1]

2 PM

Running 51:27 intensity: (6:48 @0) + (1:00 @1) + (19:35 @2) + (23:24 @3) + (40 @4) 8.21 km (6:16 / km) +136m 5:47 / km
ahr:128 max:141 shoes: newbalance

Otelfingen - Birch - Breitlen.

Friday Dec 16, 2011 #

stretching 6:00 [1]

4 PM

Cycling (indoor trainer) 1:00:31 intensity: (2:00 @0) + (1:29 @1) + (46:38 @2) + (4:39 @3) + (5:10 @4) + (35 @5) 27.0 km (2:14 / km)
ahr:121 max:151

Ergo bike. Included intervals: 4 x (2 min @ 200 W, 3 min @ 100 W ).

Thursday Dec 15, 2011 #

stretching 14:00 [1]

4 PM

Running 32:11 intensity: (1:40 @0) + (32 @1) + (5:09 @2) + (11:24 @3) + (12:53 @4) + (33 @5) 5.17 km (6:14 / km) +200m 5:13 / km
ahr:136 max:146 shoes: newbalance

Breitlen loops.

Tuesday Dec 13, 2011 #

stretching 14:00 [1]

10 PM

Cycling (indoor trainer) 1:00:00 intensity: (5:21 @0) + (57 @1) + (16:13 @2) + (25:02 @3) + (12:27 @4) 28.5 km (2:06 / km)
ahr:132 max:145

Ergo bike. Profile: cross country.

Monday Dec 12, 2011 #

4 PM

Running 41:40 intensity: (2:51 @0) + (1:11 @1) + (14:18 @2) + (22:45 @3) + (35 @4) 6.52 km (6:23 / km) +116m 5:52 / km
ahr:128 max:140 shoes: newbalance

Otelfingen - Birch.

Sunday Dec 11, 2011 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (5:25 @0) + (1:34 @1) + (12:53 @2) + (15:00 @3) + (25:08 @4) 29.3 km (2:03 / km)
ahr:133 max:146

On ergo bike. Profile: cross country.

Saturday Dec 10, 2011 #

2 PM

Running 59:13 intensity: (3:58 @0) + (59 @1) + (33:55 @2) + (18:20 @3) + (2:01 @4) 8.85 km (6:41 / km) +161m 6:08 / km
ahr:126 max:143 shoes: newbalance

Easy jogging to Buchs post office. The cold, surprisingly, seems to have disappeared.

Wednesday Dec 7, 2011 #

Note
(sick)

Tuesday Dec 6, 2011 #

Cycling (indoor trainer) 25:00 [3] 10.8 km (2:19 / km)
ahr:122 max:147

Short interval session on the ergo bike: 4 x ( 2 min @ 200 W, 3 min @ 100 W ).

Monday Dec 5, 2011 #

4 PM

Running 38:55 intensity: (2:34 @0) + (1:07 @1) + (14:20 @2) + (14:17 @3) + (6:37 @4) 6.5 km (5:59 / km) +106m 5:32 / km
ahr:129 max:144 shoes: newbalance

Birch - Otelfingen - Breitlen.

Sunday Dec 4, 2011 #

4 PM

Cycling (indoor trainer) 1:00:00 intensity: (8:12 @0) + (1:35 @1) + (16:57 @2) + (24:16 @3) + (9:00 @4) 29.1 km (2:04 / km)
ahr:130 max:144

Ergo bike ride. Profile: cross country.

Friday Dec 2, 2011 #

9 PM

Cycling (indoor trainer) 1:24:18 intensity: (3:33 @0) + (2:00 @1) + (1:08:02 @2) + (10:43 @3) 42.2 km (2:00 / km)
ahr:121 max:134

Ergo bike marathon. Profile: 3 hills.

Thursday Dec 1, 2011 #

Running warm up/down 14:00 [2] 1.6 km (8:45 / km) +75m 7:05 / km

To/from O training.
2 PM

Orienteering 59:32 intensity: (8:29 @0) + (6 @1) + (42 @2) + (10:58 @3) + (34:10 @4) + (5:07 @5) 6.8 km (8:45 / km) +310m 7:08 / km
ahr:143 max:152 shoes: x-talon 190

O training Villmergen/Rietenberg.The longer part of the team championships M185 ( controls #1...#11 ).

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