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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Cycling20 12:35:15
  Orienteering10 5:52:46 25.57(13:48) 41.15(8:34) 1092
  Running11 3:54:12 21.63(10:50) 34.81(6:44) 475
  Walking2 28:15 1.4(20:07) 2.26(12:30) 59
  Total35 22:50:28 48.61 78.22 1626
  [1-5]35 22:49:44

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Thursday Mar 31, 2016 #

8 AM

Cycling (indoor trainer) 30:28 intensity: (1:58 @1) + (28:16 @2) + (14 @3)
ahr:115 max:130

BBA, ergo bike, 3 hills. HR rather high.

Cycling 10:09 intensity: (4 @1) + (4:24 @2) + (5:41 @3)
ahr:122 max:134

Fitness test. 6 min @ 140 W -> HR 133. -> fitness low :-(

Monday Mar 28, 2016 #

12 PM

Orienteering race 44:31 [4] *** 4.8 km (9:16 / km) +180m 7:49 / km
(injured) shoes: icebug spirit4 olx

Final day of P. en B. Cold wind blowing again, no rain. A longer course this time. I started rather slowly, not to strain the hamstring too much. Had a decent race until control #11, where I was too low (more than 1 min). Then I ran to #13, also too low, climbing via #13 to #12 ( 1 more min).
Finally a bad mistake to #14: 90° wrong, down the rocks, then too far along the meadow, up the rocks again and back ( 3 Min.).
To top all this s**t, I had punched a wrong control, namely #8, some 20m too short...

Sunday Mar 27, 2016 #

12 PM

Orienteering race 25:07 intensity: (3 @1) + (47 @2) + (6:34 @3) + (17:43 @4) *** 2.85 km (8:50 / km) +113m 7:22 / km
ahr:141 max:148 (injured) shoes: x-talon-190-2

Day 2 of P. en B. Another rather short race. After heavy rainfall in the morning, no rain at noon, but cold and windy.
Again I had a decent race technically. But hamstring pain slowed me down. The long run in to the finish was very painful :-((
3rd place of 34 this time, but 2:50 behind. 3rd total also after 2 days.

Saturday Mar 26, 2016 #

5 PM

Orienteering race 17:42 intensity: (39 @2) + (2:31 @3) + (6:45 @4) + (7:47 @5) *** 2.11 km (8:23 / km) +51m 7:29 / km
ahr:147 max:159 (injured) shoes: x-talon-190-2

Day 1 of Paques en Bourgogne near Dijon. A very short race. Good weather conditions. Nice forest, good runability.
Technically I had a good race, no major mistakes.
Unfortunately hamstring pain again. Probably an inflammation of Musculus Semimembranosus :-((
Still 4th place out of 37, 1:21 behind winner.

Friday Mar 25, 2016 #

8 AM

Cycling (indoor trainer) 30:05 intensity: (30 @0) + (3:43 @1) + (25:52 @2)
ahr:108 max:123

BBA ergo bike, 3 hills.

Thursday Mar 24, 2016 #

Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Kinvara6

Wednesday Mar 23, 2016 #

9 AM

Cycling (indoor trainer) 30:04 intensity: (2:15 @1) + (27:25 @2) + (24 @3)
ahr:110 max:121

BBA ergo bike 3hills
1 PM

Orienteering tempo 32:01 intensity: (17 @2) + (5:37 @3) + (16:57 @4) + (9:10 @5) *** 4.48 km (7:09 / km) +106m 6:23 / km
ahr:147 max:156 shoes: x-talon-190-2

O training Muri/Lindenberg. M75 course of 1st nat. event at a decent pace.

Running 13:00 [2] 2.0 km (6:30 / km)

To the start of the O training.

Tuesday Mar 22, 2016 #

8 AM

Cycling (indoor trainer) 30:05 intensity: (1:57 @1) + (27:53 @2) + (15 @3)
ahr:110 max:123

BBA ergo bike 3hills

Monday Mar 21, 2016 #

Note
(rest day)

9 AM

Cycling 30:04 intensity: (1:33 @1) + (28:23 @2) + (8 @3)
ahr:111 max:122

BBA ergo bike 3hills. Recovery ride.

Sunday Mar 20, 2016 #

Event: 1. Nationaler Langdistanz verkürzt
 
11 AM

Orienteering race 45:14 [5] *** 5.7 km (7:56 / km) +95m 7:19 / km
shoes: x-talon-190-2

1st national event near Muri. Freezing cold and some fog at the start, later on sunny. Technically the course was on the easy side. Had a decent race, 1 mistake, maybe 1 minute lost.
4th place.

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

Before the race.

Saturday Mar 19, 2016 #

Event: Schweizer Meisterschaft im Nacht-OL Langdistanz
 
10 AM

Cycling 30:12 intensity: (1:29 @1) + (28:27 @2) + (16 @3)
ahr:113 max:123

BBA, ergo bike, 3 hills.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: icebug spirit4 olx

Before the race.
8 PM

Orienteering race 44:18 [5] *** 4.7 km (9:26 / km) +160m 8:03 / km
shoes: icebug spirit4 olx

Night O championships near Meggen/Lucerne. Good weather conditions. Watch stopped after 31 min when i fell running downhill. Big confusion after that, when i misread the map: wrong road crossing.
2nd place M70.

Friday Mar 18, 2016 #

10 AM

Cycling (indoor trainer) 30:14 intensity: (1:57 @1) + (27:49 @2) + (28 @3)
ahr:114 max:128

BBA, ergo bike, 3 hills.
8 PM

Orienteering 27:56 intensity: (14 @1) + (5:22 @2) + (19:41 @3) + (2:39 @4) *** 3.1 km (9:01 / km) +103m 7:44 / km
ahr:132 max:144 shoes: x-talon-190-2

Short night O training Eigi/Wettingen. Also lamp test.

Thursday Mar 17, 2016 #

9 AM

Cycling (indoor trainer) 30:02 intensity: (2:46 @1) + (26:49 @2) + (27 @3)
ahr:110 max:123

BBA, ergo bike, 3 hills.
4 PM

Running 38:31 intensity: (44 @1) + (19:32 @2) + (10:39 @3) + (4:21 @4) + (3:15 @5) 5.13 km (7:31 / km) +154m 6:32 / km
ahr:129 max:158 shoes: Kinvara6

In the neighborhood. Some hill running included. Weather sunny and quite warm.

Wednesday Mar 16, 2016 #

1 PM

Orienteering 39:13 intensity: (3 @1) + (2:16 @2) + (15:22 @3) + (17:08 @4) + (4:24 @5) *** 4.49 km (8:44 / km) +110m 7:47 / km
ahr:141 max:155 shoes: x-talon-190-2

O training Weisslingen. Sunny but cold wind blowing.

Running warm up/down 24:00 [2] 3.0 km (8:00 / km) +75m 7:07 / km

To/from O training.

Tuesday Mar 15, 2016 #

1 AM

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

To/from O training.

Orienteering 40:00 [3] *** 5.0 km (8:00 / km) +140m 7:01 / km
shoes: x-talon-190-2

O training Wangenerwald.

Monday Mar 14, 2016 #

10 AM

Cycling (indoor trainer) 30:07 intensity: (53 @1) + (26:33 @2) + (2:41 @3)
ahr:119 max:133

Ergo bike, 3 hills. After breakfast: HR + 10.

Running 20:24 [3] 3.07 km (6:39 / km) +63m 6:01 / km
shoes: Kinvara6

Short test loop nearby. No more hamstring pain.

Sunday Mar 13, 2016 #

3 AM

Walking 14:00 [1] 1.13 km (12:23 / km) +30m 10:56 / km

Short loop nearby. Testing Garmin App.
4 PM

Cycling (indoor trainer) 1:00:03 intensity: (3:49 @1) + (42:36 @2) + (13:38 @3)
ahr:120 max:137

Ergo bike.

Friday Mar 11, 2016 #

8 AM

Cycling (indoor trainer) 30:06 intensity: (6 @0) + (4:17 @1) + (25:27 @2) + (16 @3)
ahr:108 max:120

BBA, ergo bike, 3 hills.

Thursday Mar 10, 2016 #

12 PM

Walking 14:15 intensity: (5 @0) + (13:02 @1) + (1:08 @2) 1.13 km (12:37 / km) +29m 11:10 / km
ahr:79 max:104

Short loop nearby. Testing Garmin App.
3 PM

Cycling (indoor trainer) 52:10 intensity: (45 @1) + (21:42 @2) + (16:08 @3) + (10:10 @4) + (3:25 @5)
ahr:129 max:153

Intervals on the ergo bike. 5 x 3min/3min @ 180W/100 W.

Wednesday Mar 9, 2016 #

8 AM

Cycling (indoor trainer) 30:08 intensity: (2:19 @1) + (27:33 @2) + (16 @3)
ahr:110 max:121

Before Breakfast Activation. Ergo bike, 3 hills.

Tuesday Mar 8, 2016 #

9 AM

Cycling (indoor trainer) 30:08 intensity: (1:35 @1) + (28:26 @2) + (7 @3)
ahr:112 max:124

Ergo bike, 3 hills.
4 PM

Cycling (indoor trainer) 1:00:10 intensity: (1:24 @1) + (57:33 @2) + (1:13 @3)
ahr:120 max:129

Ergo bike again.

Monday Mar 7, 2016 #

3 PM

Cycling intervals (indoor trainer) 50:02 intensity: (1:36 @1) + (28:52 @2) + (11:51 @3) + (7:43 @4)
ahr:123 max:149

Intervals on the ergo bike. 5 x 3min/3min @ 180W/100 W.

Saturday Mar 5, 2016 #

10 AM

Orienteering race 19:50 [2] ** 1.96 km (10:07 / km) +18m 9:40 / km
(injured) shoes: Kinvara6

Urban sprint #1 in Chur. Bambi cup before the SO meeting. Light snowfall, slippery. Mostly walking (hamstring pain).

Orienteering race 16:54 [3] ** 1.97 km (8:35 / km) +15m 8:16 / km
(injured) shoes: Kinvara6

Sprint #2. Immediately following #1. Very easy jogging pace this time.



Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara6

To/from races.

Friday Mar 4, 2016 #

11 AM

Cycling (indoor trainer) 40:13 intensity: (56 @1) + (26:26 @2) + (12:51 @3)
ahr:124 max:139

Ergo bike, profile: cross country.

Thursday Mar 3, 2016 #

8 AM

Cycling (indoor trainer) 30:08 intensity: (3 @0) + (2:42 @1) + (27:07 @2) + (16 @3)
ahr:108 max:121

Ergo bike, 3 hills.
3 PM

Running 7:54 intensity: (40 @1) + (7:06 @2) + (8 @3) 1.22 km (6:28 / km) +7m 6:17 / km
ahr:115 max:127 (injured) shoes: Kinvara6

Stopped after 1.2 km due to hamstring pain :-((

Cycling (indoor trainer) 1:00:26 intensity: (3:37 @1) + (50:36 @2) + (6:13 @3)
ahr:115 max:134

Continued on the ergo bike, much less pain....
6 PM

Note

My new watch: Garmin 630

Can also measure stress....

Wednesday Mar 2, 2016 #

11 AM

Cycling (indoor trainer) 30:11 intensity: (1:39 @1) + (27:51 @2) + (41 @3)
ahr:111 max:123

Ergo bike, 3 hills.

Tuesday Mar 1, 2016 #

2 PM

Running 57:23 intensity: (28 @1) + (57 @2) + (34:09 @3) + (13:57 @4) + (7:52 @5) 8.9 km (6:27 / km) +176m 5:52 / km
ahr:139 max:160 (injured) shoes: Kinvara6

Aggenbuehl - Birch - Otelfingen. Fehlt tired. Hamstring pain at the end of the training.

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