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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Running23 9:53:45 55.46(10:42) 89.25(6:39) 1170
  Orienteering15 9:20:50 38.94(14:24) 62.66(8:57) 1996
  stretching8 1:20:00
  Total28 20:34:35 94.39 151.91 3166

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Saturday Oct 31, 2015 #

3 PM

Orienteering 23:11 intensity: (3:19 @2) + (2:06 @3) + (10:33 @4) + (7:13 @5) *** 3.54 km (6:33 / km) +49m 6:07 / km
ahr:145 max:156 shoes: Saucony A6 Racing

Emmentaler OL, urban O race in Langnau. Good weather conditions.
Bad race with a fatal mistake to control #13, 2 min 20 lost!
Some more mistakes to #8, #9 and #12 ( 1 min. total ).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

To the start of the race.

Friday Oct 30, 2015 #

9 AM

Running (Morning jog) 18:51 intensity: (1:23 @1) + (9:35 @2) + (7:53 @3) 3.05 km (6:11 / km) +62m 5:37 / km
ahr:124 max:138 shoes: Kinvara6

In the neighborhood.

Thursday Oct 29, 2015 #

2 PM

Running intervals 53:54 intensity: (4:38 @1) + (26:06 @2) + (10:37 @3) + (12:23 @4) + (10 @5) 8.25 km (6:32 / km) +1m 6:32 / km
ahr:127 max:150 shoes: Kinvara6

Intervals on the track in Regensdorf. 2 sets of 10 x 125/75 m.

stretching 10:00 [1]

Wednesday Oct 28, 2015 #

12 PM

Orienteering 27:28 intensity: (2:41 @2) + (3:09 @3) + (21:37 @4) + (1 @5) *** 3.43 km (8:00 / km) +144m 6:37 / km
ahr:141 max:150 shoes: x-talon-190-2

O training Glarus Schwaendi. MOM M70 again.

Running warm up/down 35:00 [2] 4.0 km (8:45 / km) +250m 6:40 / km
shoes: x-talon-190-2

To/from O training.

stretching 10:00 [1]

Tuesday Oct 27, 2015 #

3 PM

Running intervals 24:53 intensity: (2:19 @1) + (12:50 @2) + (3:59 @3) + (5:32 @4) + (13 @5) 3.7 km (6:43 / km) +1m 6:43 / km
ahr:125 max:150 shoes: Kinvara6

Intervals on the track in Regensdorf. 200, 400, 200, 400, 200, 400, 200m

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Kinvara6

Before and after intervals. 2k + 1k on the track.

stretching 10:00 [1]

Monday Oct 26, 2015 #

Note
(rest day)

Sunday Oct 25, 2015 #

11 AM

Orienteering race 53:20 [4] *** 6.6 km (8:05 / km) +223m 6:55 / km
shoes: Inov ROCLITE

Wiler OL, regional event. Forest (2/3) and urban (1/3) terrain, with map change.
Had a decent race again, no major mistakes. Best time M70.

Saturday Oct 24, 2015 #

11 AM

Orienteering race 37:20 intensity: (4:58 @3) + (17:38 @4) + (14:44 @5) *** 4.41 km (8:28 / km) +136m 7:20 / km
ahr:147 max:154 shoes: x-talon-190-2

ZJOM Race Kernwald. Course Open D. Decent race, no major mistakes.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: x-talon-190-2

To the start of the race and additional loop while waiting for map.

Friday Oct 23, 2015 #

Note
(rest day)

Thursday Oct 22, 2015 #

4 PM

Running 52:15 intensity: (6:01 @1) + (15:52 @2) + (30:13 @3) + (9 @4) 8.5 km (6:09 / km) +193m 5:31 / km
ahr:128 max:140 shoes: Kinvara6

Aggenbühl - Birch - Otelfingen.

Wednesday Oct 21, 2015 #

2 PM

Orienteering 51:00 intensity: (1:36 @1) + (46:47 @2) + (2:37 @3) *** 5.25 km (9:43 / km) +134m 8:37 / km
ahr:120 max:133 shoes: x-talon-190-2

Easy O training Rütihof/Schönert. Bad runnability (deadfall, brambles).

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: x-talon-190-2

To the start of the O training.

Tuesday Oct 20, 2015 #

3 PM

Running intervals 23:51 intensity: (2:44 @1) + (8:43 @2) + (2:45 @3) + (6:32 @4) + (3:07 @5) 3.85 km (6:12 / km)
ahr:132 max:153 shoes: Kinvara6

On the track in Regensdorf. 5 x 600m in ~ 2:40.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: Kinvara6

Before and after intervals.

stretching 10:00 [1]

Monday Oct 19, 2015 #

1 PM

Orienteering 23:53 intensity: (4:43 @2) + (10:07 @3) + (9:03 @4) ** 3.82 km (6:15 / km) +17m 6:07 / km
ahr:138 max:147 shoes: Kinvara6

Urban O training in Uster.

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Kinvara6

To/from O training.

Sunday Oct 18, 2015 #

Note

Not running 10th national event Braunwald.
5 PM

Running 35:56 intensity: (1:47 @1) + (10:54 @2) + (23:15 @3) 5.42 km (6:38 / km) +171m 5:44 / km
ahr:130 max:138 shoes: Kinvara6

Eigi loop (short). Recovery jogging.

stretching 10:00 [1]

Saturday Oct 17, 2015 #

3 PM

Orienteering race 42:12 intensity: (5:44 @3) + (14:53 @4) + (21:35 @5) *** 4.31 km (9:47 / km) +189m 8:02 / km
ahr:148 max:155 shoes: x-talon-190-2

Middle distance championship race near Glarus. Worst performance since a long time... Total mistakes about 12 minutes!



Wednesday Oct 14, 2015 #

9 AM

Running (Morning jog) 18:56 intensity: (2:39 @1) + (3:25 @2) + (7:42 @3) + (2:52 @4) + (2:18 @5) 3.1 km (6:07 / km) +58m 5:36 / km
ahr:123 max:135 shoes: Kinvara6

In the neighborhood.
1 PM

Orienteering 44:26 intensity: (4:15 @1) + (7:29 @2) + (28:06 @3) + (4:36 @4) *** 5.79 km (7:40 / km) +151m 6:47 / km
ahr:133 max:145 shoes: x-talon-190-2

Easy paced O training Acheberg/Zurzach.
C • Selbst mit dieser easy Pace... 3

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: x-talon-190-2

To/from O training.

Tuesday Oct 13, 2015 #

Note
(rest day)

Monday Oct 12, 2015 #

9 AM

Orienteering 31:16 intensity: (3:05 @1) + (10:23 @2) + (17:48 @3) **** 2.54 km (12:20 / km) +206m 8:46 / km
ahr:130 max:139 shoes: Inov ROCLITE

O training St-George / Mont Chaubert.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Inov ROCLITE

To the start of the O trainings.
12 PM

Orienteering 18:06 intensity: (3:21 @1) + (3:44 @2) + (8:46 @3) + (2:15 @4) ** 2.61 km (6:56 / km) +13m 6:46 / km
ahr:132 max:143 shoes: Inov ROCLITE

Campus O training in Lausanne - Dorigny.

stretching 10:00 [1]

Sunday Oct 11, 2015 #

9 AM

Running 37:00 [2] *** 3.4 km (10:53 / km) +100m 9:29 / km
shoes: Inov ROCLITE

Morning jog with map La Pile.

stretching 10:00 [1]

11 AM

Orienteering race 40:53 [4] *** 4.41 km (9:16 / km) +180m 7:42 / km
ahr:141 max:150 shoes: Inov ROCLITE

Weekend a la Givrine. Long distance. Easier than yesterday. Had a decent race, no major mistakes. 1st M70 (and on course F).

Saturday Oct 10, 2015 #

2 PM

Orienteering race 40:00 [4] ***** 3.5 km (11:26 / km) +100m 10:00 / km
shoes: Inov ROCLITE

Weekend a la Givrine. Very technical terrain, Rocky terrain, deadfall, bad footing. Bad race: did a loop the wrong way round....

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov ROCLITE

Before and after the race.

Friday Oct 9, 2015 #

3 PM

Running intervals 31:17 intensity: (2:34 @1) + (14:39 @2) + (9:34 @3) + (4:11 @4) + (19 @5) 5.01 km (6:15 / km) +2m 6:14 / km
ahr:125 max:151 shoes: Kinvara6

On the track in Regensdorf. 10 x 125/75m.

stretching 10:00 [1]

Thursday Oct 8, 2015 #

9 AM

Running (Morning jog) 18:50 intensity: (3:13 @1) + (11:24 @2) + (2:05 @3) + (1:21 @4) + (47 @5) 3.08 km (6:06 / km) +57m 5:35 / km
ahr:123 max:155 shoes: Kinvara6

In the neighborhood.
3 PM

Orienteering 25:38 intensity: (4:02 @1) + (7:35 @2) + (13:33 @3) + (28 @4) *** 3.16 km (8:07 / km) +96m 7:03 / km
ahr:130 max:141 shoes: x-talon-190-2

Short O training Eigi/Wettingen.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +50m 6:51 / km
shoes: x-talon-190-2

To/from O training.

Wednesday Oct 7, 2015 #

9 AM

Running (Morning jog) 18:54 intensity: (2:10 @1) + (11:31 @2) + (5:13 @3) 3.08 km (6:08 / km) +57m 5:37 / km
ahr:121 max:134 shoes: Kinvara6

In the neighborhood.
4 PM

Running intervals 35:53 intensity: (4:18 @1) + (13:42 @2) + (9:31 @3) + (8:05 @4) + (17 @5) 6.0 km (5:59 / km) +1m 5:59 / km
ahr:129 max:150 shoes: Kinvara6

Intevals on the track in Regensdorf. 5 x 400m + 2 x 200m.

Monday Oct 5, 2015 #

Note

Hiking: Fidaz - Foppa - Flims - Mulin, about 4.5h.

Sunday Oct 4, 2015 #

11 AM

Orienteering race 48:57 [4] **** 3.99 km (12:16 / km) +101m 10:53 / km
shoes: Inov ROCLITE

9th National event, middle distance in Arosa-Maran. Bad weather conditions, snow fall. Slippery slopes. Very bad runnability. Had a rather bad race with many mistakes.
3rd place again.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov ROCLITE

To the start of the race.

Saturday Oct 3, 2015 #

1 PM

Orienteering race 53:10 [4] **** 5.3 km (10:02 / km) +257m 8:04 / km
shoes: Inov ROCLITE

8th national event in Arosa Gruenseeli, long distance. Good weather condition. Had a decent race with one major mistake at control #7 ( 2 min.). Lost time in the steep ascents. Bad route to #10 (1 min.).
3rd place, 16 sec behind 2nd, but far behind 1st.

Friday Oct 2, 2015 #

Note
(rest day)

Thursday Oct 1, 2015 #

4 PM

Running 35:15 intensity: (15:15 @2) + (20:00 @3) 5.52 km (6:23 / km) +167m 5:33 / km
shoes: Kinvara6

Eigi loop (short).

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