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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Apr 11, 2011:

activity # timemileskm+m
  Orienteering5 2:12:34 11.83(11:12) 19.04(6:58) 400
  Running5 1:57:07 11.35(10:19) 18.26(6:25) 238
  stretching2 24:00
  Total11 4:33:41 23.18 37.3 638
  [1-5]11 4:25:30

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TuWeThFrSaSuMo

Monday Apr 11, 2011 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212

To the start of the O training.
2 PM

Orienteering 31:57 intensity: (3:23 @0) + (6 @1) + (58 @2) + (2:16 @3) + (18:46 @4) + (6:28 @5) *** 4.51 km (7:05 / km) +120m 6:15 / km
ahr:145 max:153 shoes: Inov-8 X-Talon 212

O training Erdmannlistein, Bremgarten. Course of yesterday, all controls this time.

Sunday Apr 10, 2011 #

Event: Swiss Championship Middle, Erdmannlistein
 

Orienteering race 15:00 [5] *** 2.0 km (7:30 / km) +70m 6:23 / km
shoes: X-Talon 212-2

Middle distance championships near Bremgarten. After a good start I went totally wrong to control #5. There I quit...

Saturday Apr 9, 2011 #

Event: Swiss Championship Sprint, Bremgarten
 

Orienteering race 14:14 [5] *** 2.6 km (5:28 / km) +35m 5:08 / km
shoes: Nike Free

Sprint champs in the town of Bremgarten. Perfect conditions, sunny and warm. Had a decent race until control #11 (leading from #2 to #10). Hidden controls #12 and #13: lost 30 + 15 s. Bad route choice to #16 ( 20 s ). 4th place out of 36 runners, 54 s behind winner :-((

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Nike Free

To the start of the race.

Friday Apr 8, 2011 #

Note
(rest day)

Thursday Apr 7, 2011 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talon 212

Before/after O training.
3 PM

Orienteering 23:49 intensity: (1:47 @0) + (14 @1) + (2:34 @2) + (8:27 @3) + (10:47 @4) *** 2.85 km (8:21 / km) +97m 7:08 / km
ahr:136 max:146 shoes: Inov-8 X-Talon 212

O training Strassberg (MOM course 2006).
5 PM

Running intervals 27:58 intensity: (1:33 @0) + (57 @1) + (11:39 @2) + (8:08 @3) + (4:28 @4) + (1:13 @5) 4.41 km (6:21 / km) +70m 5:53 / km
ahr:126 max:152 shoes: newbalance

A short interval session: 10 x ( 30 s run / 30 s jog ).
9 PM

stretching 12:00 [1]

Wednesday Apr 6, 2011 #

5 PM

Orienteering 47:34 [3] *** 7.07 km (6:43 / km) +78m 6:22 / km
shoes: newbalance

Town O training in Einsiedeln. "Supersprint" with 36 controls.

Tuesday Apr 5, 2011 #

2 PM

Running 53:09 intensity: (1:28 @0) + (49 @1) + (16:36 @2) + (21:43 @3) + (9:17 @4) + (3:16 @5) 8.85 km (6:00 / km) +168m 5:29 / km
ahr:132 max:155 shoes: newbalance

To Buchs, Post office and back. Final 800 m at town O pace ;-)
8 PM

stretching 12:00 [1]

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