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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Orienteering12 9:13:13 41.07(13:28) 66.1(8:22) 2154
  Running13 5:45:33 34.31(10:04) 55.22(6:15) 1127
  Cycling5 4:00:31 72.41(3:19) 116.54(2:04)
  Ski XC3 3:03:51 18.45(9:58) 29.69(6:12) 471
  stretching7 1:12:00
  Total37 23:15:08 166.25 267.55 3752

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Sunday Mar 31, 2013 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
(injured) shoes: x-talon 190

To the start of the race.
10 PM

Orienteering race 43:11 [5] **** 5.0 km (8:38 / km) +150m 7:31 / km
shoes: x-talon 190

Day 3. Chasing start in 4th position, 7 seconds behind 3rd, finished 4th :-(

Saturday Mar 30, 2013 #

9 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-3

To the start of the race.
10 AM

Orienteering race 45:41 [5] *** 5.0 km (9:08 / km) +200m 7:37 / km
(injured) shoes: X-Talon 212-3

Day 2. Early start. Some mistakes. 4th place for the day. Crashed on icy path to last control, knee took some damage, too bad :-(

Friday Mar 29, 2013 #

4 PM

Orienteering race 26:10 [5] *** 3.5 km (7:29 / km) +70m 6:48 / km
shoes: x-talon 190

Prague Easter 2013 Day 1. Freezing cold, Snow on the ground. Middle distance, technically rather easy. Had a decent race, 3rd place (26 runners in M65).

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: x-talon 190

To the Start of the race.

Wednesday Mar 27, 2013 #

7 AM

Cycling (indoor trainer) 30:11 intensity: (1:20 @1) + (28:51 @2) 15.0 km (2:01 / km)
ahr:115 max:127

Morning ride on ergo bike, 3 hills.
4 PM

Running 51:14 intensity: (4:22 @1) + (8:34 @2) + (18:25 @3) + (19:53 @4) 8.7 km (5:53 / km) +193m 5:18 / km
ahr:134 max:147 shoes: Kinvara2

Aggenbuehl - Birch - Otelfingen.
10 PM

stretching 10:00 [1]

Monday Mar 25, 2013 #

9 PM

Cycling (indoor trainer) 1:00:16 intensity: (4:43 @1) + (46:34 @2) + (8:59 @3) 30.0 km (2:01 / km)
ahr:122 max:134

Ergo bike, 3 hills.

Sunday Mar 24, 2013 #

12 PM

Orienteering race 37:38 intensity: (5 @1) + (1:41 @2) + (5:17 @3) + (29:55 @4) + (40 @5) *** 4.88 km (7:43 / km) +207m 6:22 / km
ahr:144 max:150 shoes: x-talon 190

Buelacher OL, regional event at the border to Germany. 1 control was actually on german ground.
Legs a bit heavy from the night race. Nevertheless I had a good race, except a mistake at control #10: left in direction to #12 (more than 1 minute lost).
Anyway, best time M65 :-)

Saturday Mar 23, 2013 #

Event: Schweizer Meisterschaften im Nacht-OL
 
8 PM

Orienteering race 56:01 intensity: (30:00 @3) + (26:01 @4) *** 7.1 km (7:53 / km) +184m 6:59 / km
shoes: X-Talon 212-3

Night O championships Adlisberg. Quite a good race, one mistake of about 1 minute, slow pace uphills. 5th place, 4 minutes behind winner, but only 27 s from podium.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-3

To the start of the race.
11 PM

stretching 10:00 [1]

Friday Mar 22, 2013 #

Note
(rest day)

Thursday Mar 21, 2013 #

8 PM

Running 31:32 intensity: (3:46 @1) + (12:18 @2) + (13:27 @3) + (2:01 @4) 4.85 km (6:30 / km) +169m 5:32 / km
ahr:126 max:139 shoes: Kinvara2

Breitlen loops at night. Testing my new LED light. Seems to be ok, like running at daylight.

Wednesday Mar 20, 2013 #

7 PM

Orienteering 44:50 intensity: (3:53 @1) + (4:20 @2) + (16:00 @3) + (20:37 @4) *** 5.04 km (8:54 / km) +168m 7:37 / km
ahr:138 max:149 shoes: X-Talon 212-3

Night O training Kaeferberg (Piz Hasi event).

Tuesday Mar 19, 2013 #

9 PM

Cycling (indoor trainer) 1:00:04 intensity: (4:39 @1) + (55:13 @2) + (12 @3) 29.0 km (2:04 / km)
ahr:116 max:130

Ergo bike, 3 hills.

Monday Mar 18, 2013 #

Note
(rest day)

Sunday Mar 17, 2013 #

12 PM

Orienteering race 41:14 intensity: (5:48 @2) + (6:05 @3) + (27:04 @4) + (2:17 @5) *** 5.21 km (7:54 / km) +161m 6:51 / km
ahr:142 max:153 shoes: X-Talon 212-3

Wisliger OL, regional event. 3rd race of this weekend, legs a bit tired. Had a decent race, 2 minor mistakes, maybe 1 min. total. 2nd place, 19 s behind winner.

Saturday Mar 16, 2013 #

2 PM

Orienteering 1:00:00 [2] *** 7.0 km (8:34 / km) +160m 7:42 / km
ahr:117 max:140 shoes: X-Talon 212-3

Luzerner OL Hohenrain/Lindenberg Süd. Major problems controls 1, 2 and 3. Switched to jogging/walking mode then to save energy for the next race tomorrow...
3 PM

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: X-Talon 212-3

Before and after O.
7 PM

stretching 10:00 [1]

Friday Mar 15, 2013 #

10 AM

Cycling (indoor trainer) 30:00 intensity: (3:16 @1) + (25:47 @2) + (13 @3) + (14 @4) + (30 @5) 14.24 km (2:06 / km)
ahr:114 max:123

Morning ride on ergo bike, 3 hills.
8 PM

Orienteering race 42:57 intensity: (6 @1) + (5:54 @2) + (18:40 @3) + (18:17 @4) *** 5.24 km (8:12 / km) +182m 6:59 / km
ahr:138 max:147 shoes: X-Talon 212-3

Night O training Liestal/Sichtern (BL Nacht-OL).

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: X-Talon 212-3

To the start of the night O.

Thursday Mar 14, 2013 #

4 PM

Running 47:29 intensity: (3:32 @1) + (29:29 @2) + (8:41 @3) + (5:30 @4) + (17 @5) 7.27 km (6:32 / km) +172m 5:51 / km
ahr:126 max:150 shoes: Kinvara2

Some loops nearby, with sharp ascent.
8 PM

stretching 10:00 [1]

Tuesday Mar 12, 2013 #

3 PM

Running 50:03 intensity: (4:37 @1) + (8:55 @2) + (7:45 @3) + (28:46 @4) 8.48 km (5:54 / km) +189m 5:19 / km
ahr:137 max:148 shoes: Kinvara2

Aggenbuehl - Birch - Otelfingen.

Sunday Mar 10, 2013 #

Running warm up/down 3:30 [2] 0.5 km (7:00 / km)
shoes: X-Talon 212-3

A very short warm up.
12 PM

Orienteering race 55:08 intensity: (3:05 @2) + (7:29 @3) + (40:22 @4) + (4:12 @5) *** 6.99 km (7:54 / km) +183m 6:59 / km
ahr:144 max:152 shoes: X-Talon 212-3

Langenthaler OL, 2nd regional event for this weekend. Nice but rather long course. Made some not too bad mistakes, about 2 minutes total.

Saturday Mar 9, 2013 #

2 PM

Orienteering race 51:39 intensity: (8 @1) + (7:34 @2) + (3:51 @3) + (26:43 @4) + (13:23 @5) *** 6.23 km (8:18 / km) +242m 6:57 / km
ahr:146 max:153 shoes: X-Talon 212-3

Saeuliaemtler OL, regional event in Hedingen. Good conditions, rather easy course. I had a decent race without major mistakes.
10 PM

stretching 10:00 [1]

Thursday Mar 7, 2013 #

3 PM

Running 52:34 intensity: (4:57 @1) + (6:12 @2) + (15:43 @3) + (22:57 @4) + (2:45 @5) 8.52 km (6:10 / km) +192m 5:33 / km
ahr:134 max:145 shoes: Kinvara2

Aggenbuehl - Birch - Otelfingen.

Tuesday Mar 5, 2013 #

11 AM

Ski XC (classic/waxless) 58:54 intensity: (2:11 @1) + (56:29 @2) + (14 @3) 9.37 km (6:17 / km) +151m 5:49 / km
ahr:115 max:130

Prada - Isla - Sur Aua.
3 PM

Running 42:11 [3] 6.6 km (6:23 / km) +212m 5:30 / km
ahr:131 max:143 shoes: Kinvara2

Polclis - Digg - Manalla. On pressed snow, ice, slush.
9 PM

stretching 10:00 [1]

Monday Mar 4, 2013 #

11 AM

Ski XC (classic/waxless) 1:01:12 intensity: (1:34 @1) + (59:38 @2) 10.17 km (6:01 / km) +165m 5:34 / km
ahr:115 max:125

Prada loop (3x).

Sunday Mar 3, 2013 #

11 AM

Ski XC (classic/waxless) 1:03:45 intensity: (2:01 @1) + (1:01:44 @2) 10.15 km (6:17 / km) +155m 5:50 / km
ahr:115 max:129

Prada - Isla - Sur Aua. Good conditions, blue sky.
4 PM

stretching 12:00 [1]

Saturday Mar 2, 2013 #

10 AM

Orienteering race 48:44 intensity: (3:29 @1) + (2:01 @2) + (10:26 @3) + (32:43 @4) + (5 @5) *** 4.91 km (9:56 / km) +247m 7:56 / km
ahr:140 max:152 shoes: x-talon 190

Score O race near Wil, St.Gallen. 10..20cm of snow on the ground. Had a decent race, I even won the Bambi Cup ( thanks to senior bonus, hehe ).

Friday Mar 1, 2013 #

10 PM

Cycling (indoor trainer) 1:00:00 intensity: (4:04 @1) + (40:35 @2) + (15:21 @3) 28.3 km (2:07 / km)
ahr:124 max:138

Ergo bike, 3 hills.

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