Training Log Archive: kurthu

In the 7 days ending Dec 13, 2015:

1:29

0:00

Note
(rest day)

12 PM

Orienteering 1:05:50 *** 6.3 km (10:27 / km) +122m 9:32 / km
ahr:111 max:133 shoes: x-talon-190-2

O training Bonaduz. Very easy pace.

8 AM

Cycling (indoor trainer) 30:02
ahr:106 max:119

Morning ride, ergo bike, 3 hills.

2 PM

Running intervals 59:40 9.0 km (6:38 / km) +125m 6:12 / km
ahr:125 max:148 shoes: Kinvara6

On the road to Isla. 6 x 2 min. @ ~4:25 / km pace.

11 AM

Cycling (indoor trainer) 30:03
ahr:108 max:121

Ergo bike, 3 hills.

Cycling 12:00
ahr:123 max:148

Fitness test (Watt Max). Up to 10s @ 240W -> VO2max = 41.8.

2 PM

Orienteering 54:01 *** 6.31 km (8:33 / km) +249m 7:09 / km
ahr:131 max:140 shoes: x-talon-190-2

O training Altberg.

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

Back from O training.

2 PM

Running intervals 42:59 7.0 km (6:08 / km) +3m 6:08 / km
ahr:126 max:150 shoes: Kinvara6

On the track in Regensdorf. Repetitions: 8 x 200m.

stretching 10:00 [1]

2 PM

Orienteering 27:16 *** 3.76 km (7:15 / km) +63m 6:41 / km
ahr:130 max:146 shoes: Inov ROCLITE

O training Fehraltdorf/Heggisfoerli.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Inov ROCLITE

To/from O training.