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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Orienteering8 6:56:38 24.7(16:52) 39.75(10:29) 1038
  Running11 6:27:24 36.09(10:44) 58.08(6:40) 1352
  Cycling6 5:34:28 100.88(3:19) 162.34(2:04)
  Ski XC3 2:23:41 13.99(10:16) 22.51(6:23) 339
  stretching3 32:00
  Total31 21:54:11 175.65 282.68 2729

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Thursday Feb 28, 2013 #

3 PM

Running 56:56 intensity: (6:26 @1) + (14:51 @2) + (22:31 @3) + (13:07 @4) + (1 @5) 8.79 km (6:29 / km) +155m 5:57 / km
ahr:133 max:150 shoes: Kinvara2

To Buchs Post office and back.
9 PM

stretching 10:00 [1]

Tuesday Feb 26, 2013 #

Note
(sick)

Travel day, back home.

Monday Feb 25, 2013 #

Note
(sick)

1 man relay cancelled due to cold. Weather very nice now.

Sunday Feb 24, 2013 #

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

To the start of the race.
9 AM

Orienteering race 28:30 [4] *** 3.8 km (7:30 / km) +70m 6:52 / km
(sick) shoes: x-talon 190

Middle distance race near Barbate. Sunny weather. Catched a cold/flue? the day before, but raced anyway. Low pace and some mistakes (2..3 min).

Saturday Feb 23, 2013 #

Running 22:00 [3] 2.5 km (8:48 / km) +100m 7:20 / km
shoes: X-Talon 212-3

Up to the start of the O race.
10 AM

Orienteering race 55:40 [4] **** 5.02 km (11:05 / km) +100m 10:05 / km
ahr:138 max:148 shoes: X-Talon 212-3

"Long distance" race of AOM. Weather was acceptable this time, but a strong wind blowing.
Disaster already at the start: somehow I ran away from the (sparsely) marked path to the start flag (I was not the only one!!). I finally reached the start flag after 12 minutes...
2 more mistakes of 3 and 4 minutes. Bad luck just continues...

Friday Feb 22, 2013 #

Event: Andalucia-O-Meeting
 
3 PM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +100m 7:09 / km
shoes: x-talon 190

To the start of the race an after the finish.
4 PM

Orienteering race 19:30 [3] *** 2.8 km (6:58 / km) +70m 6:11 / km
ahr:148 max:155 shoes: x-talon 190

Prolog of Andalucia O Meeting. Heavy rain on the last few 100 m. Couldn't see the flags nor read the map anymore. Skipped 3 last controls.

Thursday Feb 21, 2013 #

Orienteering 54:10 [3] **** 5.2 km (10:25 / km) +130m 9:16 / km
ahr:127 max:139 shoes: x-talon 190

O training near Los Canos de Meca.

Orienteering 1:12:29 [1] ** 4.13 km (17:33 / km) +160m 14:42 / km

Another town O walk in Vejer de la Frontera. Many stairs.

Wednesday Feb 20, 2013 #

11 AM

Orienteering 50:00 [2] *** 5.2 km (9:37 / km) +120m 8:37 / km
shoes: x-talon 190

Easy paced O training near Barbate/Spain. Sunny and warm :-)
C • Viel 1
3 PM

Orienteering 1:00:00 [1] ** 3.6 km (16:40 / km) +100m 14:38 / km

Urban O training in Conil de la Frontera. Super narrow streets, kind of labyrinth O. Just walking.

Tuesday Feb 19, 2013 #

Note

Travel day to Spain. Pouring rain in Malaga :-(

Monday Feb 18, 2013 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (4:21 @1) + (39:19 @2) + (14:25 @3) + (29 @4) + (1:26 @5) 28.3 km (2:07 / km)
ahr:123 max:135

Ergo bike, 3 hills.

Sunday Feb 17, 2013 #

Event: 8. Churer Stadt-OL
 
12 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Kinvara2

Before the O race.
12 PM

Orienteering race 20:38 [4] *** 3.24 km (6:23 / km) +51m 5:55 / km
shoes: Kinvara2

City O race in Chur. Good conditions, no snow on the ground. I had a good race, no major mistake. 40..50 s lost due to some suboptimal routes. Best time M65.

Saturday Feb 16, 2013 #

12 PM

Ski XC 48:54 intensity: (2:41 @1) + (42:26 @2) + (3:47 @3) 7.51 km (6:31 / km) +126m 6:01 / km
ahr:124 max:135

Prada loop (2x). Third time the same, slower and slower...
4 PM

Running 39:49 intensity: (4:26 @1) + (10:26 @2) + (22:31 @3) + (2:26 @4) 6.09 km (6:32 / km) +233m 5:29 / km
ahr:117 max:144 shoes: Nike Zoom

Porclis - Manalla. On pressed snow, ice and slush.
9 PM

stretching 10:00 [1]

Friday Feb 15, 2013 #

12 PM

Ski XC (classic/waxless) 47:41 intensity: (2:51 @1) + (38:30 @2) + (6:20 @3) 7.53 km (6:20 / km) +108m 5:55 / km
ahr:123 max:135

Prada loop (2x). Snow showers, slow track.

Thursday Feb 14, 2013 #

2 PM

Ski XC (classic/waxless) 47:06 intensity: (3:03 @1) + (42:59 @2) + (1:04 @3) 7.48 km (6:18 / km) +105m 5:53 / km
ahr:122 max:132

Prada loop (2x).

Wednesday Feb 13, 2013 #

9 PM

Cycling (indoor trainer) 1:27:24 intensity: (4:32 @1) + (56:26 @2) + (26:26 @3) 42.2 km (2:04 / km)
ahr:124 max:138

Ergo bike marathon, 3 hills.

Tuesday Feb 12, 2013 #

5 PM

Cycling (indoor trainer) 30:00 intensity: (3:02 @1) + (19:06 @2) + (7:21 @3) + (7 @4) + (24 @5) 17.14 km (1:45 / km)
ahr:120 max:137

Ergo bike, 3 hills.

Cycling intervals (indoor trainer) 25:00 intensity: (4:04 @1) + (9:16 @2) + (5:24 @3) + (5:09 @4) + (1:07 @5) 10.5 km (2:23 / km)
ahr:131 max:152

Ergo bike intervals. 4 x 90s @ 200W.
8 PM

stretching 12:00 [1]

Monday Feb 11, 2013 #

2 PM

Running 39:00 intensity: (2:24 @1) + (17:14 @2) + (17:35 @3) + (1:32 @4) + (15 @5) 5.57 km (7:00 / km) +185m 6:00 / km
ahr:128 max:140 shoes: X-Talon 212-3

Laegern - Breitlen. Jogging in the snow.

Saturday Feb 9, 2013 #

2 PM

Running 55:22 intensity: (4:09 @1) + (15:51 @2) + (20:36 @3) + (8:56 @4) + (5:50 @5) 8.7 km (6:22 / km) +138m 5:54 / km
ahr:134 max:155 shoes: adiSTAR Cushion 6

Buchs - Otelfingen. Sunny weatherm good conditons. Tried to push a little in the middle flat part (2 km), but the power output was rather low.

Thursday Feb 7, 2013 #

3 PM

Running 1:02:11 intensity: (4:25 @1) + (15:31 @2) + (33:36 @3) + (8:39 @4) 9.56 km (6:30 / km) +254m 5:45 / km
ahr:131 max:145 shoes: X-Talon 212-3

Eigi - Aggenbuehl - Birch - Otelfingen. Fresh snow and slush on the ground.

Wednesday Feb 6, 2013 #

5 PM

Cycling (indoor trainer) 1:00:00 intensity: (4:29 @1) + (34:04 @2) + (21:27 @3) 30.1 km (2:00 / km)
ahr:124 max:138

Ergo bike, 3 hills.
6 PM

Cycling (indoor trainer) 12:00 intensity: (4:50 @1) + (3:11 @2) + (2:04 @3) + (1:34 @4) + (21 @5) 5.0 km (2:24 / km)
ahr:111 max:150

Fitness test on ergo bike. 60..90.....240W. 2 min/step

Tuesday Feb 5, 2013 #

3 PM

Running 50:06 intensity: (4:45 @1) + (9:17 @2) + (4:42 @3) + (22:02 @4) + (9:20 @5) 8.37 km (5:59 / km) +187m 5:23 / km
ahr:139 max:155 shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen.

Sunday Feb 3, 2013 #

9 PM

Cycling (indoor trainer) 1:00:04 intensity: (4:13 @1) + (33:47 @2) + (19:21 @3) + (1:33 @4) + (1:10 @5) 29.1 km (2:04 / km)
ahr:125 max:138

On ergo bike, 3 hills.

Saturday Feb 2, 2013 #

Event: 61. muba-OL
 

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

Before the race.
3 PM

Orienteering race 55:41 intensity: (9 @1) + (5:44 @2) + (3:54 @3) + (45:54 @4) *** 6.77 km (8:14 / km) +237m 7:00 / km
ahr:144 max:149 shoes: X-Talon 212-3

Muba OL in Binningen/Allschwilerwald. Weather much better than expected. Easy course, no major mistakes, but legs very tired and heavy.

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