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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering3 2:14:17 9.33(14:23) 15.02(8:56) 261
  Cycling3 1:55:23
  Running2 54:17 5.09(10:39) 8.2(6:37)
  stretching2 20:00
  Strength2 12:00
  Total7 5:35:57 14.43 23.22 261

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MoTuWeThFrSaSu

Sunday Apr 14 #

11 AM

Orienteering race 39:09 intensity: (16 @1) + (1:05 @2) + (11:17 @3) + (26:00 @4) + (31 @5) *** 4.3 km (9:06 / km) +161m 7:40 / km
ahr:141 max:151 shoes: Bold 8

Bei Huttwil, mit Karte Fluewald-Ahorn. Steiles Emmentaler Gelände. Schneefall im Laufgelände.
Wieder ein gutes Rennen. Wesentliche Routenwahlen gut.
Rang 1 von 30.

Saturday Apr 13 #

12 PM

Orienteering 30:47 intensity: (12 @1) + (30 @2) + (3:42 @3) + (14:44 @4) + (11:39 @5) *** 3.69 km (8:20 / km) +50m 7:48 / km
ahr:147 max:155 shoes: Bold 8

Bei Walliswil mit Karte Tannhubel. Flacher Wald, gut belaufbar. Wetter ok, kalter Wind. Ganz guter Lauf ausser P.9 (1 Min.). Im Schlussteil langsam geworden.
Rang 2 von 39 mit 18 Sek. Rückstand.

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Bold 8

Zum Start.

Friday Apr 12 #

Note
(rest day)

Faszien-Rollmassage.

Thursday Apr 11 #

3 PM

Running intervals 47:17 intensity: (15 @1) + (26:04 @2) + (15:00 @3) + (4:51 @4) + (1:07 @5) 7.2 km (6:34 / km)
ahr:127 max:156 shoes: Kinvara9

Auf der Bahn in Regensdorf. Intervalle 10x 200m.

stretching 10:00 [1]

Strength 5:00 [1]

Wednesday Apr 10 #

9 AM

Cycling (Indoor trainer) 30:11 intensity: (3:21 @1) + (26:29 @2) + (21 @3)
ahr:109 max:122

BBA Ergo Bike, 3 Hills.

Tuesday Apr 9 #

10 AM

Cycling (Indoor trainer) 40:05 intensity: (4:09 @1) + (35:47 @2) + (9 @3)
ahr:110 max:123

Ergo Bike, 3 Hills.

stretching 10:00 [1]

Strength 7:00 [1]

8 PM

Cycling intervals 45:07 intensity: (11:47 @1) + (20:54 @2) + (11:10 @3) + (1:16 @4)
ahr:115 max:144

Ergo Bike, 10x 60/60s hohe/niedrige Belastung.

Monday Apr 8 #

2 PM

Orienteering 1:04:21 intensity: (45 @1) + (1:03:35 @2) + (1 @3) *** 7.03 km (9:09 / km) +50m 8:50 / km
ahr:116 max:128 shoes: Bold 8

O Training Suhrhard.

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