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Training Log Archive: kurthu

In the 28 days ending Feb 28, 2006:

activity	#	time	miles		km		+m
Running	23	15:09:30	96.0		154.5		2375
Cycling	10	10:13:02	159.69	(3:50)	257.0	(2:23)
Orienteering	10	9:41:53	39.58	(14:42)	63.7	(9:08)	2155
Strength	6	4:32:00
Total	26	39:36:25	295.28		475.2		4530

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Tuesday Feb 28, 2006 #

Running (Morning run) 22:03 [2] 3.5 km (6:18 / km)
ahr:112 max:125 shoes: Asics Gel DS Trainer IX

Along the river Zezere.

Orienteering race 25:29 [5] *** 2.8 km (9:06 / km) +145m 7:14 / km
ahr:157 max:166 shoes: Asics Gel DS Trainer IX

Day 4 of POM. City race in Abrantes. Nice weather. Had a good race until control #9 inside the castle. Didn't realize the easy passage to the outside because it was overprinted on the map by the connecting line to #10. Went backward then, losing about 3'. Too bad, missed the best time by 1'49"...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Gel DS Trainer IX

before the race.

Monday Feb 27, 2006 #

Running (Morning run) 20:43 [2] 3.5 km (5:55 / km)
shoes: Asics Gel DS Trainer IX

Along the river Zezere.

Orienteering race 37:05 [5] *** 5.6 km (6:37 / km) +80m 6:11 / km
ahr:159 max:166 shoes: VJ Integrator

Day 3 of POM. Sunny and warm. I had a godd run, less than 1' of mistakes. Best time again. In front by 2'.

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

Before the race.

Sunday Feb 26, 2006 #

Orienteering race 1:02:19 [4] *** 7.8 km (7:59 / km) +200m 7:05 / km
ahr:155 max:164 shoes: VJ Integrator

Day 2 of POM. Sunny but rather cold. Good run except for the fact that I lost more than 4' at control #15, a few meters away from the road. Just didn't see it. Still best time but only by a few seconds.

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

Short warm up before the race.

Saturday Feb 25, 2006 #

Event: Portugal O-Meeting

Running (Morning run) 24:00 [2] 4.0 km (6:00 / km)
ahr:114 max:129 shoes: Asics Gel DS Trainer IX

At Constancia from the Hotel along the river Tejo.

Orienteering race 33:45 [4] 4.0 km (8:26 / km) +125m 7:18 / km
shoes: VJ Integrator

Day 1 of Portugal O-Meeting. Heavy rain during the race. Had a good run but noticed afterwards that unfortunately had left out control #14. Too bad, all days will be counted...

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

Before the race.

Friday Feb 24, 2006 #

Orienteering 1:15:00 [2] *** 6.0 km (12:30 / km) +320m 9:52 / km
ahr:122 max:145 shoes: Jalas

Model event of Portugal O-Meeting near Abrantes.

Thursday Feb 23, 2006 #

Note

Travel to Portugal O-Meeting.

Wednesday Feb 22, 2006 #

Running (Morning run) 25:56 [2]
ahr:117 max:131 shoes: Asics Gel DS Trainer IX

Orienteering tempo 36:01 [4] *** 4.8 km (7:30 / km) +170m 6:22 / km
ahr:145 max:155 shoes: Jalas

Two short courses on Altberg.

Running warm up/down 27:00 [2] 4.0 km (6:45 / km) +120m 5:52 / km
shoes: Jalas

Before, between, after the o trainings.

Tuesday Feb 21, 2006 #

Running (Morning run) 36:43 [2] 6.5 km (5:39 / km) +110m 5:12 / km
ahr:119 max:133 shoes: Asics Gel DS Trainer IX

Strength (Machines) 47:00 [1]

10' of indoor cycling as a warm up + some stretching.

Monday Feb 20, 2006 #

Running (Morning run) 25:37 [2] 4.5 km (5:42 / km) +85m 5:12 / km
ahr:115 max:128 shoes: Asics Gel DS Trainer IX

Running tempo 42:48 [4] 9.0 km (4:45 / km) +200m 4:17 / km
ahr:143 max:159 shoes: Asics Gel DS Trainer IX

Buchs loop. Good conditions. Was able to run at a good pace.

Cycling warm up/down (On TravelMag) 30:00 [1] 12.0 km (2:30 / km)
ahr:112 max:122

Recovery after tempo running.

Sunday Feb 19, 2006 #

Running (Morning run) 30:20 [2] 5.5 km (5:31 / km) +100m 5:03 / km
ahr:121 max:134 shoes: Asics Gel DS Trainer IX

Cycling (On TravelMag) 1:05:00 [2] 26.0 km (2:30 / km)
ahr:108 max:123

Saturday Feb 18, 2006 #

Orienteering race 37:45 [5] *** 6.2 km (6:05 / km) +125m 5:32 / km
shoes: VJ Integrator

MUBA-OL near Basel. Fast and easy. A good run over all. Map was a bit outdated (1999). Small paths no longer visible at some places. Won M60. Surprisingly nice and warm weather.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Integrator

Before and after the race.

Friday Feb 17, 2006 #

Running (Morning run) 30:32 [2] 5.5 km (5:33 / km) +100m 5:05 / km
ahr:120 max:132 shoes: Asics Gel DS Trainer IX

Breitlen loops.

Thursday Feb 16, 2006 #

Running 45:17 [3] 9.0 km (5:02 / km) +200m 4:32 / km
ahr:135 max:152

Loop to Buchs. Good pace. Reasonable temperature this afternoon.

Cycling (On TravelMag) 47:00 [2] 18.0 km (2:37 / km)

Wednesday Feb 15, 2006 #

Strength (Machines) 46:00 [1]

10' of indoor cycling as a warm up + some stretching.

Cycling intervals (On TravelMag) 16:00 [4] 9.0 km (1:47 / km)
max:147

intervals 16x 60", 60" recovery cycling between intervals.

Cycling warm up/down (On TravelMag) 40:00 [2] 18.0 km (2:13 / km)
ahr:121

Before, between and after intervals.

Note

Lack of motivation to run today. Weather was not inviting to go outdoors: too much rain and wind. But I need 2 or 3 harder workouts to prepare for Portugal O-Meeting end of next week.

Tuesday Feb 14, 2006 #

Running (Morning run) 31:18 [2] 5.5 km (5:41 / km) +105m 5:12 / km
ahr:119 max:136 shoes: Asics Gel DS Trainer IX

Cycling (On TravelMag) 1:10:00 [2] 30.0 km (2:20 / km)
ahr:115 max:135

20' warm up, 40' steady pace, 10' warm down.

Monday Feb 13, 2006 #

Strength (Machines) 46:00 [1]
(rest day)

10' of indoor cycling as a warm up + some stretching.

Sunday Feb 12, 2006 #

Orienteering long 2:05:10 [3] *** 10.0 km (12:31 / km) +470m 10:08 / km
ahr:127 max:143 shoes: Jalas

Did 212 controls today! First part was 60 controls on my map Breitlen, scale 5k. Then a sprint plug in with 52 controls on map Maiacher, scale 1k. Finally another 100 controls on map Breitlen. I do not claim a new world record: no SportIdent units where placed at the controls. To tell the truth, they were not marked at all!

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Jalas

To the start of the o training, then back from finish.

Saturday Feb 11, 2006 #

Running (Morning run) 26:40 [2] 4.5 km (5:56 / km) +85m 5:25 / km
ahr:117 max:132 shoes: Asics Gel DS Trainer IX

In the sunshine on snow covered trails.

Orienteering 1:19:11 [3] 9.5 km (8:20 / km) +300m 7:12 / km
ahr:133 max:156 shoes: Jalas

Two loops on Baldegg-Horn, near Baden. Sunny weather, snow 10 cm. Did 26 controls in a less than exciting terrain.

Friday Feb 10, 2006 #

Running (Morning run) 1:01:08 [2] 11.0 km (5:33 / km) +210m 5:04 / km
ahr:122 max:139 shoes: Asics Gel DS Trainer IX

Running more than one hour before breakfast is hard!

Cycling (On TravelMag) 1:00:00 [3] 28.0 km (2:09 / km)
ahr:118 max:136

Indoor cycling, 20' warm up, 30' steady pace, 10' recovery cycling.

Thursday Feb 9, 2006 #

Running (Morning run) 32:03 [2] 5.5 km (5:50 / km) +85m 5:25 / km
ahr:118 max:134 shoes: Asics Gel DS Trainer IX

Breitlen loops. Winter is back, 10cm of fresh snow on the ground.

Cycling (On TravelMag) 40:02 [2] 16.0 km (2:30 / km)
ahr:113 max:131

Immediately after the morning run, all before breakfast.

Cycling intervals (On TravelMag) 16:00 [4] 9.0 km (1:47 / km)
max:148

Indoor cycling intervals: 16x 60", 60" recovery cycling between intervals.

Cycling warm up/down (On TravelMag) 47:00 [2] 18.0 km (2:37 / km)
ahr:110

Before, between, after intervals.

Wednesday Feb 8, 2006 #

Running (Morning run) 50:26 [2] 9.0 km (5:36 / km) +160m 5:09 / km
ahr:120 max:133 shoes: Asics Gel DS Trainer IX

Breitlen loops, then Boppelsen.

Strength (Machines) 49:00 [1]

Includes 10' of indoor cycling for warm up + some stretching.

Tuesday Feb 7, 2006 #

Running (Morning run) 30:52 [2] 5.5 km (5:37 / km) +90m 5:11 / km
ahr:120 max:136 shoes: Asics Gel DS Trainer IX

Breitlen loops.

Running 1:03:03 [3] 11.0 km (5:44 / km) +270m 5:06 / km
ahr:126 max:143 shoes: Asics Gel DS Trainer IX

2nd run of the day. Some loops on Bueliberg. Light snow shower.

Monday Feb 6, 2006 #

Running (Morning run) 38:22 [2] 6.5 km (5:54 / km) +95m 5:30 / km
ahr:120 max:139 shoes: Asics Gel DS Trainer IX

Breitlen and Otelfingen.

Cycling (On TravelMag) 1:05:00 [2] 26.0 km (2:30 / km)
ahr:119 max:137

Reading the newspapers.

Sunday Feb 5, 2006 #

Running (Morning run) 50:28 [2] 9.0 km (5:36 / km) +160m 5:09 / km
ahr:123 max:137 shoes: Asics Gel DS Trainer IX

Breitlen loops, then Boppelsen.

Strength (Machines) 48:00 [1]

Includes warm up (10' indoor cycling) + some stretching.

Saturday Feb 4, 2006 #

Running (Morning run) 31:11 [2] 5.5 km (5:40 / km) +90m 5:14 / km
ahr:118 max:134 shoes: Asics Gel DS Trainer IX

Breitlen loops. Fog and freezing cold.

Cycling intervals (MTB on TravelMag) 12:00 [4] 7.0 km (1:43 / km)
max:156

Intervals 12x 60", 60" recovery cycling between intervals.

Cycling warm up/down (MTB on TravelMag) 53:00 [2] 20.0 km (2:39 / km)
ahr:120

Before, between and after intervals.

Friday Feb 3, 2006 #

Running (Morning run) 31:37 [2] 5.5 km (5:45 / km) +90m 5:19 / km
ahr:119 max:139 shoes: Asics Gel DS Trainer IX

Breitlen loops. A drop of 20°C compared to the beach of Madeira. brrrr.

Strength (Machines) 36:00 [1]

Includes 10' of stretching.

Cycling (Indoor trainer) 52:00 [2] 20.0 km (2:36 / km)
ahr:118 max:134

10' to warm up for strength training, 42' with higher pace later.

Thursday Feb 2, 2006 #

Note
(rest day)

Traveling home from Madeira. Had to get up at 4am.
Madeira maps on my Blog.

Wednesday Feb 1, 2006 #

Running (Morning run) 34:44 [2] 6.0 km (5:47 / km) +20m 5:42 / km
shoes: Asics Gel DS Trainer IX

Along the beach, with a beautiful sun rise over ilhas desertas.

Orienteering 42:21 [2] *** 4.0 km (10:35 / km) +120m 9:12 / km
shoes: Jalas

O training in the western part of Madeira on map Estanquinhos at altitude 1600m. Mostly open terrain, the fog made it a bit more diffucult. Rough footing again. Did 16 out of the 22 controls on the map.

Orienteering 27:47 [3] *** 3.0 km (9:16 / km) +100m 7:56 / km
shoes: Jalas

Another (and final) o training on Madeira island. Half an hour later on another map. Scale 7.5k this time. At Fanal, altitude 1150m and still in the fog. I found this to be the nicest terrain I ran on Madeira. Mostly open and with good runnability. I did 14 out of 22 controls on the map, avoiding the green part, where the routes would have been on trails anyway.

Running (Morning run) 24:39 [2] 4.0 km (6:10 / km)
ahr:114 max:122 shoes: Asics Gel DS Trainer IX

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