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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Mar 9, 2011:

activity # timemileskm+m
  Orienteering6 3:40:39 18.71(11:48) 30.1(7:20) 692
  Running5 46:00 4.41(10:26) 7.1(6:29)
  stretching2 17:00
  Total13 4:43:39 23.12 37.21 692
  [1-5]13 4:33:34

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ThFrSaSuMoTuWe

Tuesday Mar 8, 2011 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

before and after the race.
10 AM

Orienteering 47:24 intensity: (2:59 @0) + (6 @1) + (9 @2) + (1:16 @3) + (41:39 @4) + (1:15 @5) **** 6.6 km (7:11 / km) +155m 6:26 / km
ahr:147 max:155 shoes: Inov-8 X-Talon 212

Portugal O Meeting Day 4. "Long" distance race near Portalegre (same place as Day 3). Bad weather conditions, with rain showers. 3rd race within 24 h.
Except a major mistake at control #6 (wrong reentrant. 2..3 min lost), I had a fairly decent race.
Map

Monday Mar 7, 2011 #

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

Before the race, part with model map.
11 AM

Orienteering race 42:40 intensity: (2:26 @0) + (17 @2) + (2:34 @3) + (35:05 @4) + (2:18 @5) ***** 5.28 km (8:05 / km) +120m 7:16 / km
ahr:146 max:156 shoes: X-Talon 212-2

Portugal O Meeting, Day 3. Middle distance in very difficult terrain (too difficult for me...) . Nice weather again.
I had a very bad race. Lost map contact to controls #5 and #12 ( 2x 4.5 minutes lost). Some more mistakes 30 s .. 1:20. for a total of about 12 minutes.
Length of course (direct) was 3.2 km, I ran 5.3 km ...
Map with Route
C • Wow, cooles Gelände! 3
6 PM

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

Short warmup for the night race.
7 PM

Orienteering race 18:25 [5] ** 3.1 km (5:56 / km) +85m 5:13 / km
shoes: Nike Free

Portugal O Meeting, Night sprint in the old town of Portalegre. Had a near perfect race on the technically rather easy course. 1st place with a good margin.
Map
10 PM

stretching 5:00 [1]

Sunday Mar 6, 2011 #

10 AM

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Inov-8 X-Talon 212

To the start of the race.
11 AM

Orienteering race 29:34 intensity: (1:49 @0) + (16 @2) + (7 @3) + (13:49 @4) + (13:33 @5) **** 4.07 km (7:16 / km) +140m 6:12 / km
ahr:152 max:162 shoes: Inov-8 X-Talon 212

Portugal O Meeting Day 2. Middle distance in dream terrain. Nice weather too. With the 1st starting time, I had to wake up some controls. Made some mistakes, 3..4 minutes total :-( .
3rd place of the day, 55 s behind (63 runners in M65 class). 1st total.

Saturday Mar 5, 2011 #

Event: Portugal O' Meeting 2011
 

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

Short warmup before the race.
11 AM

Orienteering race 39:58 intensity: (2:41 @0) + (10 @1) + (13 @2) + (30 @3) + (17:35 @4) + (18:49 @5) *** 6.16 km (6:30 / km) +140m 5:50 / km
ahr:152 max:158 shoes: X-Talon 212-2

Portugal O Meeting Day 1.Event center was a horse farm. Weather turned bad, some rain. Course was easy and fast. Had a decent race, some minor mistakes though ( ~1 min total).
2nd place for the day, 4 s behind.
10 PM

stretching 12:00 [1]

Friday Mar 4, 2011 #

1 PM

Orienteering 42:38 intensity: (10 @0) + (43 @1) + (12:24 @2) + (23:54 @3) + (5:27 @4) **** 4.9 km (8:42 / km) +52m 8:15 / km
ahr:124 max:140 shoes: Inov-8 X-Talon 212

Portugal O Meeting. Model event near Crato. Very nice terrain.

Thursday Mar 3, 2011 #

Note

Travel day. To Portugal (Portalegre) for POM11.

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