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Training Log Archive: kurthu

In the 7 days ending Feb 2, 2014:

activity # timemileskm+m
  Running6 4:23:00 26.08(10:05) 41.97(6:16) 1177
  stretching5 50:00
  Orienteering1 34:52 3.07(11:21) 4.94(7:03) 167
  Cycling1 30:09 9.44(3:12) 15.2(1:59)
  Walking1 25:53 1.06(24:21) 1.71(15:08) 327
  Total8 6:43:54 39.66 63.83 1671

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MoTuWeThFrSaSu

Sunday Feb 2, 2014 #

9 AM

Cycling 30:09 intensity: (1:17 @1) + (28:52 @2) 15.2 km (1:59 / km)
ahr:115 max:128

Morning ride on ergo bike, 3 hills.
4 PM

Walking (with poles) 25:53 intensity: (2:12 @1) + (7:57 @2) + (15:44 @3) 1.71 km (15:08 / km) +327m 7:44 / km
ahr:130 max:138 shoes: Nike Zoom

Top of Laegern, uphill...

Running 30:49 intensity: (1:10 @1) + (27:02 @2) + (2:37 @3) 5.21 km (5:55 / km) +93m 5:26 / km
ahr:122 max:134 shoes: Nike Zoom

...and easy downhill.

stretching 10:00 [1]

Saturday Feb 1, 2014 #

3 PM

Orienteering 34:52 [4] *** 4.94 km (7:03 / km) +167m 6:02 / km
shoes: icebug accelerit

Muba OL near Basle, regional event. Good conditions ,no snow on the ground. Technically easy, but I still made mistakes (lost 2..3 min. total at controls 3 and 10).

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

To the start of the race.

Friday Jan 31, 2014 #

Note
(rest day)

Thursday Jan 30, 2014 #

1 PM

Running 59:51 intensity: (3:14 @1) + (12:59 @2) + (42:29 @3) + (1:09 @4) 9.01 km (6:39 / km) +275m 5:46 / km
ahr:132 max:139 shoes: Kinvara2

Lake Cresta - Uaul Grond. Easy jogging, on pressed snow and ice.

stretching 10:00 [1]

Wednesday Jan 29, 2014 #

1 PM

Running intervals 56:03 intensity: (21 @1) + (17:52 @2) + (17:50 @3) + (20:00 @4) 8.89 km (6:19 / km) +323m 5:20 / km
ahr:136 max:148 shoes: Kinvara2

Porclis - Digg. Intervals downhillish: 2 sets of 10 x 30s run / 30 s jog.
2 PM

stretching 10:00 [1]

Tuesday Jan 28, 2014 #

3 PM

Running 51:20 intensity: (6:00 @1) + (10:20 @2) + (27:20 @3) + (7:40 @4) 8.07 km (6:22 / km) +295m 5:23 / km
ahr:132 max:145 shoes: Kinvara2

Porclis - Trin - Digg - Manalla. 50% on pressed snow/ice/slush. Moderate pace.

stretching 10:00 [1]

Monday Jan 27, 2014 #

2 PM

Running 49:57 [3] 8.51 km (5:52 / km) +191m 5:17 / km
shoes: Kinvara2

Aggenbuehl - Otelfingen at a decent pace. Light snow showers.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Kinvara2

Short warm up.

stretching 10:00 [1]

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