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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Jan 31, 2016:

activity # timemileskm+m
  Orienteering6 3:27:44 16.68(12:27) 26.85(7:44) 634
  Running4 56:30 5.45(10:22) 8.78(6:26) 3
  Cycling1 30:04
  stretching2 20:00
  Total8 5:14:18 22.14 35.62 637

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MoTuWeThFrSaSu

Sunday Jan 31, 2016 #

10 AM

Orienteering race 46:17 [4] 5.0 km (9:15 / km) +100m 8:25 / km
shoes: x-talon-190-2

LIOM stage 3, long distance race near Sesimbra (Lagoa/Meco). Had a bad race with 2 major mistakes (compass errors) of 4 and 3 minutes. Anyway, still best time again by 3 min. and winning LIOM class M70 :-))

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: x-talon-190-2

To the start of the race.
C • Gratulation 2

Saturday Jan 30, 2016 #

10 AM

Orienteering race 11:48 [4] 1.5 km (7:52 / km) +60m 6:33 / km
shoes: Kinvara6

Stage 1 of LIOM. Sprint in the old town of Lisbon. Had a good race. Best time M70 :-))

3 PM

Orienteering race 24:01 [4] 3.4 km (7:04 / km) +80m 6:19 / km
shoes: Kinvara6

LIOM stage 2. Middle distance race. Park/urban terrain in Oeras. Not a perfect race, 3 mistakes, 2...3 min lost. Anyway, best time again :-))

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Kinvara6

To the Start of the race.

Friday Jan 29, 2016 #

Event: Lisbon International Orienteering Meeting
 
3 PM

Orienteering 31:00 [3] 4.0 km (7:45 / km) +150m 6:32 / km
shoes: Kinvara6

Lisbon O meeting. Urban O model event. Technically easy, but lots of climbing.

stretching 10:00 [1]

Wednesday Jan 27, 2016 #

1 PM

Orienteering 16:29 intensity: (53 @1) + (4:30 @2) + (11:06 @3) ** 2.6 km (6:21 / km) +42m 5:52 / km
ahr:132 max:139 shoes: Kinvara6

Urban O training in Glattbrugg. Sprint #1. @85%.

Orienteering 22:09 intensity: (6:13 @2) + (13:18 @3) + (2:38 @4) ** 3.35 km (6:37 / km) +45m 6:12 / km
ahr:131 max:142 shoes: Kinvara6

Sprint #2.

Running warm up/down 12:00 [2] 1.8 km (6:40 / km)
shoes: Kinvara6

To the start of the sprints.

Tuesday Jan 26, 2016 #

1 PM

Orienteering 56:00 intensity: (3:20 @1) + (18:50 @2) + (33:45 @3) + (5 @4) *** 7.0 km (8:00 / km) +157m 7:12 / km
ahr:130 max:140 shoes: x-talon-190-2

O training Wangener Wald. Easy pace.

stretching 10:00 [1]

Monday Jan 25, 2016 #

9 AM

Cycling (indoor trainer) 30:04 intensity: (2:56 @1) + (27:08 @2)
ahr:113 max:127

Ergo bike, 3 hills.
4 PM

Running 32:30 intensity: (2:31 @1) + (16:13 @2) + (7:15 @3) + (5:23 @4) + (1:08 @5) 5.18 km (6:17 / km) +3m 6:16 / km
ahr:128 max:152 shoes: Kinvara6

Otelfingen-Golf, along Furtbach. included 2 x 1 km in 5 min.

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