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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running16 9:23:06 50.45 81.19 1080
  Orienteering10 6:48:53 29.0(14:06) 46.67(8:46) 800
  Cycling2 1:40:14
  Walking1 1:10:00 3.11(22:32) 5.0(14:00) 300
  stretching6 1:00:00
  Total21 20:02:13 82.56 132.86 2180

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Friday Dec 30, 2016 #

10 AM

Orienteering 46:34 intensity: (4:51 @2) + (14:24 @3) + (26:42 @4) + (37 @5) *** 4.59 km (10:08 / km) +65m 9:28 / km
ahr:140 max:151 shoes: Inov 212

Sylvester 5 Days Solterheide near Beer. Sunny but cold. Bad race to finish the year :-((
Lost control descriptions, punched a wrong control...
Some minor and major mistakes, about 6.5 min. total.

Running warm up/down 22:00 [2] 3.0 km (7:20 / km)
shoes: Inov 212

To the start of the race and back from finish.

Thursday Dec 29, 2016 #

10 AM

Orienteering 27:19 intensity: (4:50 @2) + (1:07 @3) + (20:00 @4) + (1:22 @5) *** 3.03 km (9:01 / km) +17m 8:46 / km
ahr:144 max:152 shoes: Inov 212

Sylvester 5 Days, Day 4. In Ravels near Tourhout. Same weather as yesterday, freezing cold.
Middle distance race near an airfield. Mistake at control #9: misinterpreted a depression (1.5 min.). Rest ok.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Inov 212

To the start and back from finish.

Wednesday Dec 28, 2016 #

12 PM

Orienteering race 38:51 intensity: (3:00 @2) + (5:58 @3) + (29:40 @4) + (13 @5) *** 4.32 km (8:59 / km) +20m 8:47 / km
ahr:142 max:152 shoes: Inov 212

Sylvester 5 Days, Day 3. Ostelbeers near Eindhoven NL. Nice terrain, with fine relief , some open parts. Weather not nice, grey and cold.
I had a very bad start: 90 degrees wrong. 2.5 min. lost.
another mistake at control #12 (2:20 lost).

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Inov 212

To the start and from finish.

Tuesday Dec 27, 2016 #

11 AM

Orienteering race 32:26 intensity: (4:13 @2) + (5:52 @3) + (21:53 @4) + (28 @5) **** 3.86 km (8:24 / km) +19m 8:12 / km
ahr:141 max:151 shoes: Inov 212

Sylvester 2016 Day 2. Near Hechtel. Sunny, but cold. Nice terrain with fine relief. I made some mistakes, about 4 min. total.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov 212

Before the race.

Monday Dec 26, 2016 #

Event: Sylvester5-2016
 
1 AM

Orienteering race 37:41 [5] *** 4.0 km (9:25 / km)
ahr:146 max:154 shoes: Inov 212

Sylvester 5 Days Belgium. Day 1, near Lommel, sunny weather after rain showers.
Bad day: wrong control. Better tomorrow hopefully.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Inov 212

To start, from finish.

Saturday Dec 24, 2016 #

11 AM

Cycling (indoor trainer) 50:08 intensity: (2:32 @1) + (46:49 @2) + (47 @3)
ahr:114 max:128

Ergo bike, 3 hills.

Wednesday Dec 21, 2016 #

1 PM

Running 52:28 intensity: (42 @1) + (9:43 @2) + (26:41 @3) + (13:26 @4) + (1:56 @5) 8.05 km (6:31 / km) +200m 5:48 / km
ahr:134 max:153 shoes: Kinvara-7

Manalla - Digg - Trin - Porclis.
Strava

Tuesday Dec 20, 2016 #

1 PM

Running 29:14 intensity: (2:19 @1) + (25:28 @2) + (1:27 @3) 4.01 km (7:17 / km) +110m 6:25 / km
ahr:116 max:130 shoes: Kinvara-7

Isla - Prada - Digg. On pressed snow, slippery.

Running intervals 11:38 intensity: (29 @2) + (4:19 @3) + (6:32 @4) + (18 @5) 2.24 km (5:11 / km) +36m 4:48 / km
ahr:139 max:151 shoes: Kinvara-7

Digg - Mulin, on the road. 11 x 30/30s run/jog.

Running warm up/down 8:29 intensity: (2:48 @2) + (5:41 @3) 1.13 km (7:28 / km) +35m 6:28 / km
ahr:130 max:138 shoes: Kinvara-7

Back from intervals.

stretching 10:00 [3]

Monday Dec 19, 2016 #

Walking 1:10:00 [1] 5.0 km (14:00 / km) +300m 10:46 / km
shoes: Nike Zoom

Hiking Mulin - Flims/Waldhaus. Snow on the ground.

Sunday Dec 18, 2016 #

Note
(rest day)

Saturday Dec 17, 2016 #

1 PM

Running intervals 53:09 intensity: (6:12 @1) + (28:10 @2) + (11:42 @3) + (4:56 @4) + (2:09 @5) 7.73 km (6:53 / km) +33m 6:44 / km
ahr:127 max:154 shoes: Kinvara-7

Intervals on the road in Mulin. 6 x 400m, repetition pace.

stretching 10:00 [1]

Friday Dec 16, 2016 #

1 PM

Orienteering 51:35 intensity: (1:56 @1) + (41:39 @2) + (8:00 @3) 6.5 km (7:56 / km) +95m 7:24 / km
ahr:122 max:136 shoes: Kinvara-7

Urban O training in the city of Chur.

Thursday Dec 15, 2016 #

1 PM

Running 53:46 intensity: (19 @1) + (10:17 @2) + (25:59 @3) + (16:56 @4) + (15 @5) 7.98 km (6:44 / km) +200m 5:59 / km
ahr:134 max:150 shoes: Kinvara-7

Trin - Digg. Sunny, no snow.

stretching 10:00 [1]

Tuesday Dec 13, 2016 #

10 AM

Cycling (indoor trainer) 50:06 intensity: (4:50 @1) + (45:16 @2)
ahr:114 max:127

BBA, ergo bike, 3 hills.
2 PM

Running warm up/down 14:00 [2] 2.01 km (6:59 / km) +9m 6:49 / km
ahr:113 max:123 shoes: Inov 212

Before the O training.

Orienteering 34:26 intensity: (13 @1) + (9:20 @2) + (24:53 @3) *** 3.86 km (8:55 / km) +60m 8:17 / km
ahr:130 max:138 shoes: Inov 212

O training Huerstwald, map 1:5k.

Monday Dec 12, 2016 #

2 PM

Running hills 48:20 intensity: (59 @1) + (23:21 @2) + (16:36 @3) + (4:23 @4) + (3:01 @5) 7.14 km (6:46 / km) +194m 5:58 / km
ahr:129 max:154 shoes: Kinvara-7

Hill running in the neighborhood. Did 5 loops.

stretching 10:00 [1]

Friday Dec 9, 2016 #

1 PM

Running warm up/down 9:10 intensity: (29 @1) + (8:29 @2) + (12 @3) 1.17 km (7:48 / km) +50m 6:25 / km
ahr:112 max:124 shoes: Inov 212

To the O training.

Orienteering 39:02 intensity: (8 @1) + (4:25 @2) + (27:31 @3) + (6:58 @4) *** 4.76 km (8:12 / km) +139m 7:09 / km
ahr:135 max:143 shoes: Inov 212

O training Steinhauserwald. Rerun course of last Saturday.

Running warm up/down 7:42 intensity: (4 @1) + (7:34 @2) + (4 @3) 1.11 km (6:55 / km) +5m 6:47 / km
ahr:120 max:128 shoes: Inov 212

Back to the parking.

Wednesday Dec 7, 2016 #

2 PM

Orienteering 1:00:02 intensity: (11 @1) + (14:43 @2) + (44:48 @3) + (20 @4) *** 6.73 km (8:55 / km) +240m 7:34 / km
ahr:131 max:142 shoes: Inov 212

O training Rheinfelderberg. TOM DAK course, easy pace.
C • Der Rheinfelderberg hat es ... 2

Running warm up/down 14:00 [2]
shoes: Inov 212

To the start of the training.

stretching 10:00 [3]

Tuesday Dec 6, 2016 #

2 PM

Running intervals 50:04 intensity: (36 @1) + (28:24 @2) + (11:46 @3) + (8:16 @4) + (1:02 @5) 7.8 km (6:25 / km) +1m 6:25 / km
ahr:127 max:152 shoes: Kinvara-7

Intervals on the track in Regensdorf. 6 x 400 m + 3 x 200 m. 200 m recovery in between.

Monday Dec 5, 2016 #

3 PM

Running 56:21 intensity: (1:00 @1) + (21:20 @2) + (24:55 @3) + (9:06 @4) 8.18 km (6:53 / km) +206m 6:07 / km
ahr:130 max:148 shoes: Kinvara-7

Breitlen - Buchs.

Saturday Dec 3, 2016 #

Event: 10. Samichlaus-OL
 
1 PM

Orienteering 40:57 intensity: (6 @1) + (3:09 @2) + (9:25 @3) + (28:17 @4) *** 5.01 km (8:10 / km) +146m 7:08 / km
ahr:140 max:149 shoes: Inov 212

Zuger Samichlaus-OL near Steinhausen. Easy course, no major mistakes.

Friday Dec 2, 2016 #

2 PM

Running intervals 50:45 intensity: (23 @1) + (21:28 @2) + (16:52 @3) + (6:50 @4) + (5:12 @5) 8.13 km (6:14 / km)
ahr:131 max:154 shoes: Kinvara-7

Intervals on the track in Regensdorf. Did a pyramid: 200, 400, 600, 800, 600, 400, 200 m.

stretching 10:00 [1]

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