Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m
	Cycling	16	9:38:24
	Running	17	8:37:23	50.76	(10:12)	81.69	(6:20)	1143
	Orienteering	9	5:01:21	24.79	(12:09)	39.89	(7:33)	946
	stretching	8	1:20:00
	Total	36	24:37:08	75.55		121.59		2089
averages - weight:61.2kg

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Sunday Jan 31, 2016 #

10 AM

Orienteering race 46:17 [4] 5.0 km (9:15 / km) +100m 8:25 / km
shoes: x-talon-190-2

LIOM stage 3, long distance race near Sesimbra (Lagoa/Meco). Had a bad race with 2 major mistakes (compass errors) of 4 and 3 minutes. Anyway, still best time again by 3 min. and winning LIOM class M70 :-))

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: x-talon-190-2

To the start of the race.

C • Gratulation 2

Saturday Jan 30, 2016 #

10 AM

Orienteering race 11:48 [4] 1.5 km (7:52 / km) +60m 6:33 / km
shoes: Kinvara6

Stage 1 of LIOM. Sprint in the old town of Lisbon. Had a good race. Best time M70 :-))

3 PM

Orienteering race 24:01 [4] 3.4 km (7:04 / km) +80m 6:19 / km
shoes: Kinvara6

LIOM stage 2. Middle distance race. Park/urban terrain in Oeras. Not a perfect race, 3 mistakes, 2...3 min lost. Anyway, best time again :-))

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Kinvara6

To the Start of the race.

Friday Jan 29, 2016 #

Event: Lisbon International Orienteering Meeting

3 PM

Orienteering 31:00 [3] 4.0 km (7:45 / km) +150m 6:32 / km
shoes: Kinvara6

Lisbon O meeting. Urban O model event. Technically easy, but lots of climbing.

stretching 10:00 [1]

Wednesday Jan 27, 2016 #

1 PM

Orienteering 16:29 ** 2.6 km (6:21 / km) +42m 5:52 / km
ahr:132 max:139 shoes: Kinvara6

Urban O training in Glattbrugg. Sprint #1. @85%.

Orienteering 22:09 ** 3.35 km (6:37 / km) +45m 6:12 / km
ahr:131 max:142 shoes: Kinvara6

Sprint #2.

Running warm up/down 12:00 [2] 1.8 km (6:40 / km)
shoes: Kinvara6

To the start of the sprints.

Tuesday Jan 26, 2016 #

1 PM

Orienteering 56:00 *** 7.0 km (8:00 / km) +157m 7:12 / km
ahr:130 max:140 shoes: x-talon-190-2

O training Wangener Wald. Easy pace.

stretching 10:00 [1]

Monday Jan 25, 2016 #

9 AM

Cycling (indoor trainer) 30:04
ahr:113 max:127

Ergo bike, 3 hills.

4 PM

Running 32:30 5.18 km (6:17 / km) +3m 6:16 / km
ahr:128 max:152 shoes: Kinvara6

Otelfingen-Golf, along Furtbach. included 2 x 1 km in 5 min.

Sunday Jan 24, 2016 #

3 PM

Running 51:19 8.55 km (6:00 / km) +190m 5:24 / km
ahr:133 max:149 weight:60.7kg shoes: Kinvara6

Aggenbuehl - Birch - Otelfingen. Ice/slush on the ground.

Saturday Jan 23, 2016 #

Cycling (indoor trainer) 30:00 [2]
ahr:113 max:127

Ergo bike, 3 hills.

2 PM

Orienteering race 44:02 *** 5.68 km (7:45 / km) +165m 6:46 / km
ahr:146 max:157 shoes: x-talon-190-2

Basler Winter OL, Bottmingen/ Bruederholz. Good conditions, sunny, no snow.
Decent race, but 2 stupid mistakes, 3 min lost..

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

To the start of the race.

Friday Jan 22, 2016 #

1 PM

Running intervals 40:39 6.6 km (6:09 / km) +4m 6:08 / km
shoes: Kinvara6

On the track in Regensdorf. 8 x 1 min.

Thursday Jan 21, 2016 #

8 PM

Cycling (indoor trainer) 1:00:00 [3]
ahr:126 max:142

Ergo bike, cross country.

Wednesday Jan 20, 2016 #

9 AM

Cycling (indoor trainer) 30:00 [2]
ahr:108 max:125

Ergo bike, 3 hills.

Cycling (indoor trainer) 15:00 [3]
ahr:120 max:132

Aastrand test (140 W, 132bpm).

2 PM

Orienteering 20:17 [4] ** 3.34 km (6:04 / km) +57m 5:36 / km
shoes: Kinvara6

Urban O training in Effretikon, M70 course. Some snow/slush on the ground. Mistake to control #10.

Running warm up/down 25:00 [2] 3.7 km (6:45 / km) +50m 6:20 / km
shoes: Kinvara6

Before/after the O training.

stretching 10:00 [1]

Tuesday Jan 19, 2016 #

10 AM

Cycling (indoor trainer) 30:00 [2]
ahr:113 max:129

Ergo bike, 3 hills.

Monday Jan 18, 2016 #

11 AM

Cycling (indoor trainer) 45:00
ahr:114 max:132

Ergo bike. 3 hills + Aastrand test (140 W, 130 bpm, 39.2 ml/kg/min, looks quite reasonable).

3 PM

Running intervals 47:00 7.33 km (6:25 / km) +112m 5:57 / km
shoes: Kinvara6

On the road near Otelfingen-Golf. 11 x 1 min.

stretching 10:00 [1]

Sunday Jan 17, 2016 #

3 PM

Running 36:04 5.56 km (6:29 / km) +166m 5:38 / km
shoes: Kinvara6

Eigi loop (short). On snow and ice.

Saturday Jan 16, 2016 #

1 PM

Running 52:39 8.35 km (6:18 / km) +140m 5:49 / km
shoes: Kinvara6

Otelfingen - Birch - Otelfingen. Some snow on the ground.

Friday Jan 15, 2016 #

9 AM

Cycling (indoor trainer) 30:00 [2]
ahr:114 max:126

Ergo bike, 3 hills.

9 PM

Cycling intervals 1:05:00 [3]
ahr:122 max:149

Ergo bike. 10 peaks of 220 W every 5 minutes.

stretching 10:00 [1]

Thursday Jan 14, 2016 #

10 AM

Running 33:44 5.0 km (6:45 / km) +213m 5:34 / km
shoes: Kinvara6

Morning jog. Breitlen loops.

9 PM

Cycling (indoor trainer) 30:00 [2]
ahr:114 max:126

Ergo bike, 3 hills.

Wednesday Jan 13, 2016 #

10 AM

Cycling 30:03
ahr:111 max:125 weight:61.3kg

Ergo bike, 3 hills.

5 PM

Orienteering race 29:18 4.02 km (7:17 / km) +90m 6:33 / km
ahr:149 max:159 shoes: Kinvara6

Urban night O race in Riehen/Basle. Good conditions after bad weather in the morning. Decent race except one rather bad route, where i lost maybe 40 sec.

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Kinvara6

To the start of the race.