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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Orienteering23 15:08:47 55.46(16:23) 89.25(10:11) 2672
  Cycling8 4:12:28
  Running12 4:02:36 22.97(10:34) 36.96(6:34) 704
  stretching5 50:00
  Total36 24:13:51 78.43 126.21 3376

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Monday Feb 29, 2016 #

8 AM

Cycling (indoor trainer) 30:07 intensity: (5:29 @1) + (23:36 @2) + (1:02 @3)
ahr:104 max:119

Ergo bike, 3 hills.
1 PM

Cycling intervals (indoor trainer) 52:01 intensity: (9:44 @1) + (28:57 @2) + (10:12 @3) + (3:08 @4)
ahr:117 max:144

8 x 1 min. @220W every 5 min.

Sunday Feb 28, 2016 #

Event: King of Morocc-O
 

Saturday Feb 27, 2016 #

1 PM

Orienteering 1:02:59 intensity: (7 @1) + (15:38 @2) + (33:05 @3) + (14:09 @4) *** 4.64 km (13:35 / km) +228m 10:54 / km
ahr:132 max:144 shoes: icebug spirit4 olx

O training Chieme/Immensee. Bad runnability, steep and slippery, deadfall. Some major mistakes: 2 x 5 min. 1 x 3 min, 3 x 1 min....

Running 15:00 [2] 2.2 km (6:49 / km)
shoes: icebug spirit4 olx

Before the O training.

Friday Feb 26, 2016 #

Event: Andalucia O Meeting
 
9 AM

Cycling 30:03 intensity: (3:24 @1) + (26:29 @2) + (10 @3)
ahr:109 max:122

Ergo bike, 3 hills.
2 PM

Running 52:50 intensity: (50 @1) + (7:14 @2) + (27:26 @3) + (14:25 @4) + (2:55 @5) 8.49 km (6:13 / km) +180m 5:38 / km
ahr:136 max:145 shoes: Kinvara6

Aggenbuehl - Birch - Otelfingen.

stretching 10:00 [1]

Thursday Feb 25, 2016 #

9 AM

Cycling (indoor trainer) 30:04 intensity: (2:57 @1) + (26:52 @2) + (15 @3)
ahr:107 max:120

Ergo bike, 3 hills.

Wednesday Feb 24, 2016 #

8 AM

Cycling (indoor trainer) 30:03 intensity: (2:20 @1) + (27:28 @2) + (15 @3)
ahr:109 max:125

Ergo bike, 3 hills.
9 AM

Cycling (indoor trainer) 10:02 intensity: (16 @1) + (8:07 @2) + (1:39 @3)
ahr:118 max:130

Aastrand fitness test.
6 min @ 140 W, HR 130.

Monday Feb 22, 2016 #

1 PM

Orienteering 41:32 intensity: (5:16 @1) + (6:02 @2) + (28:14 @3) + (2:00 @4) *** 5.08 km (8:11 / km) +100m 7:27 / km
ahr:132 max:141 shoes: x-talon-190-2

O training Wangenerwald.

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

To the O training.

Sunday Feb 21, 2016 #

9 AM

Cycling (indoor trainer) 30:06 intensity: (2:32 @1) + (27:34 @2)
ahr:113 max:125

Ergo bike, 3 hills.

Cycling 10:01 intensity: (2:49 @1) + (5:02 @2) + (2:10 @3)
ahr:117 max:133

Aastrand fitness test.
143 W, 6 min, HR = 132.
12 PM

Running warm up/down 14:56 intensity: (1:08 @1) + (11:28 @2) + (2:20 @3) 2.04 km (7:19 / km) +120m 5:39 / km
ahr:120 max:132 shoes: x-talon-190-2

To the O training.

Orienteering 53:54 intensity: (3:41 @1) + (4:44 @2) + (40:23 @3) + (5:06 @4) ** 5.59 km (9:39 / km) +274m 7:45 / km
ahr:135 max:145 shoes: x-talon-190-2

Easy O training Eigi/Wettingen.
1 PM

Running 15:24 intensity: (1:02 @1) + (7:49 @2) + (6:33 @3) 2.27 km (6:46 / km) +45m 6:10 / km
ahr:127 max:139 shoes: x-talon-190-2

Back from O training.

Friday Feb 19, 2016 #

10 AM

Cycling (indoor trainer) 30:01 intensity: (3:58 @1) + (25:59 @2) + (4 @3)
ahr:115 max:130

Ergo bike, 3 hills.
3 PM

Running 35:35 intensity: (2:54 @1) + (1:52 @2) + (18:40 @3) + (12:09 @4) 5.42 km (6:34 / km) +178m 5:38 / km
ahr:137 max:145 shoes: Kinvara6

Eigi loop (short).

Thursday Feb 18, 2016 #

2 PM

Running 54:51 intensity: (4:31 @1) + (12:27 @2) + (31:39 @3) + (6:14 @4) 8.53 km (6:26 / km) +181m 5:49 / km
ahr:131 max:144 shoes: Kinvara6

Aggenbuehl - Birch - Otelfingen. Easy jogging.

Monday Feb 15, 2016 #

Note

Travel day, home from Portugal.

Sunday Feb 14, 2016 #

10 AM

Orienteering race 32:55 [4] 3.04 km (10:50 / km) +100m 9:18 / km
ahr:133 max:147 shoes: icebug spirit4 olx

Day 2 of NAOM, middle distance race near Castelo de Vide, same area as yesterday. Heavy rain and sunshine changing rapidly and strong wind.
I had a rather bad race with one major and two minor mistakes, about 7 minutes lost :-((

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: icebug spirit4 olx

From / to the parking.

Saturday Feb 13, 2016 #

Event: Norte Alentejano O' Meeting 2016
 
11 AM

Orienteering race 24:19 [5] 2.66 km (9:08 / km) +110m 7:35 / km
ahr:143 max:154 shoes: icebug spirit4 olx

NAOM Day 1, middle distance race near Castelo de Vide. Nice open and rocky terrain. Awfull weather, rain and wind. Temperature at least OK at 14 degrees.
I had a decent race. 2 minor mistakes to controls #8 and #9 though.
5th place, 1 min 40 behind.
Not starting to the night sprint in Castelo de Vide, weather too bad and lamp not OK.

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: icebug spirit4 olx

To the start of the race and back to the parking.

Friday Feb 12, 2016 #

Note
(rest day)

NAOM: awfull weather in Castelo de Vide. No training today :-((

Thursday Feb 11, 2016 #

11 AM

Orienteering 45:00 [3] **** 4.35 km (10:21 / km) +100m 9:17 / km

O training Arez near Nisa. Nice labyrinth of boulders. Weather: Rain and sun.
4 PM

Orienteering 30:00 [2] 2.6 km (11:32 / km) +150m 8:57 / km
ahr:115 max:130 shoes: Kinvara6

Urban O training in the village of Monsanto. Tricky terrain and course. Sunny weather.

stretching 10:00 [1]

Wednesday Feb 10, 2016 #

10 AM

Orienteering 16:00 [3] 1.8 km (8:53 / km) +30m 8:12 / km
shoes: x-talon-190-2

Some legs of POM day 1. Rain showers.
11 AM

Orienteering 20:00 [3] 2.1 km (9:31 / km) +20m 9:05 / km
shoes: x-talon-190-2

Legs 1..5 and 10 of POM day 2. Still some rain.
1 PM

Orienteering 34:37 [5] 4.2 km (8:15 / km) +140m 7:04 / km
shoes: x-talon-190-2

Reran the race of yesterday at decent pace. In the sun finally.

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

To the start of the course.

Tuesday Feb 9, 2016 #

9 AM

Orienteering race 49:55 [4] 5.23 km (9:33 / km) +150m 8:21 / km
ahr:138 max:147 shoes: x-talon-190-2

Day 4 of POM. Same area as yesterday. Cold and windy weather,some rain. Had an early start, did not like that.
More or less ok till control #5. Then blackout: ran 2/3 back to #4! Time lost: 6 Minuten.
To #7 then: thought I had to check #3 again...
Then straight. to #7, which I missed. Time lost from 6 to 7: 6 minutes.
15th for the day and back from 7th to 10th final after 4 days.

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

To the start of the race.

Monday Feb 8, 2016 #

11 AM

Orienteering 48:01 [4] 5.14 km (9:21 / km) +200m 7:49 / km
ahr:140 max:150 shoes: x-talon-190-2

Day 3 of POM. Long distance race at the same place as yesterday. Weather was fair, no sun, cold wind blowing. Technically easy course, but physically demanding. I had a decent race without pushing very hard. No major mistakes.
3rd place of 48.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: x-talon-190-2

To the start of the race.
5 PM

stretching 10:00 [1]

Sunday Feb 7, 2016 #

11 AM

Orienteering race 40:30 [4] **** 4.22 km (9:36 / km) +80m 8:46 / km
ahr:130 max:145 shoes: x-talon-190-2

Day 2 of POM. Middle distance race near Penamacor. Decent weather conditions. Nice terrain, mostly open, lots of boulders and bushes.
I had a very bad race. Lost 5.5 minutes at control 4 and another 4.5 at control 5!
More time lost at #10 (1.5 min), #11 (30 s), #12 (30 s) and #13 (1 m) for a total of more than 13 minutes!!! Place 25 of 49 for the Day :-((

Saturday Feb 6, 2016 #

12 PM

Orienteering race 35:03 [4] *** 3.9 km (8:59 / km) +80m 8:09 / km
ahr:137 max:152 shoes: x-talon-190-2

Day 1 of POM near Penamacor. Middle distance race. Cold and windy weather.
Had bad start: lost 3.5 minutes at the first control. Another 3 minutes at 3 others.
Finally 2 min. behind best time.
8 PM

Orienteering race 24:28 [4] *** 2.56 km (9:33 / km) +150m 7:24 / km
ahr:136 max:148 shoes: Kinvara6

Urban night sprint in Penamacor. Very nasty weather conditions: Mix of heavy rain, wind and fog. Problem with headlamp, switching off and on again. An awfull experience in fact. 4th place, 1 minute behind.

Friday Feb 5, 2016 #

Event: Portugal O Meeting 2016
 
11 AM

Orienteering race 31:23 [3] 3.4 km (9:14 / km) +140m 7:39 / km
ahr:130 max:143 shoes: x-talon-190-2

POM warm up race in Anascer, north of Penamacor. Nice open terrain with lots of big boulders, good runnability. Had a decent race, one major mistake of 1 min. 2nd place out of 23, (8 s behind).
After the race the organiser offered a BBQ in Benquerenca nearby.
I also visited a few controls of model event #3 in the village of Benquerenca (walking).

Thursday Feb 4, 2016 #

1 PM

Orienteering 58:00 [1] 3.0 km (19:20 / km) +100m 16:34 / km
shoes: x-talon-190-2

Model event M2 of POM near Penamacor. Just walking. Awfull terrain, rocky and green, unrunnable ...
3 PM

Orienteering 36:00 [1] 2.85 km (12:38 / km) +100m 10:45 / km
shoes: x-talon-190-2

Model event M1. Much nicer terrain. Walking most part again.

Wednesday Feb 3, 2016 #

10 AM

Orienteering 47:00 [3] 5.0 km (9:24 / km) +100m 8:33 / km
ahr:125 max:135

O training Dunas de Mira.
3 PM

Orienteering 52:00 [3] 6.0 km (8:40 / km) +100m 8:00 / km
ahr:121 max:132 shoes: x-talon-190-2

O training Dunas de Vagos.

stretching 10:00 [1]

Tuesday Feb 2, 2016 #

11 AM

Orienteering 31:11 [3] 3.6 km (8:40 / km) +60m 8:00 / km
ahr:129 max:140 shoes: x-talon-190-2

O training Dunas de Mira. Map of POM 2015.
C • Da bist Du ja dann mal wied... 2
3 PM

Orienteering 45:00 [3] 5.0 km (9:00 / km) +100m 8:11 / km
ahr:125 max:134

O training Dunas de Vagos. Map of POM 2015.

stretching 10:00 [1]

Monday Feb 1, 2016 #

2 PM

Orienteering 49:00 [1] 3.3 km (14:51 / km) +60m 13:37 / km
shoes: x-talon-190-2

O training at Quiaios, Lagoa das Bracas. Walking with map of POM 2010.

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