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Training Log Archive: kurthu

In the 30 days ending Nov 30, 2005:

activity	#	time	miles		km		+m
Running	27	21:33:42	141.67	(9:08)	228.0	(5:40)	4035
Cycling	8	8:27:12	102.22	(4:58)	164.5	(3:05)	1700
Orienteering	8	7:22:51	30.7	(14:26)	49.4	(8:58)	1805	21 /	22c	95%
Strength	10	6:56:33
Total	30	44:20:18	274.58		441.9		7540	21 /	22c	95%

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Wednesday Nov 30, 2005 #

Running (Morning run) 31:21 [2] 5.5 km (5:42 / km) +95m 5:15 / km
ahr:118 max:135 shoes: Asics Gel DS Trainer IX

Light snowfall.

Strength 37:00 [1]
ahr:84 max:105

Includes some stretching.

Cycling intervals (Indoor trainer) 12:00 [4] 6.0 km (2:00 / km)
max:145

12x 60" with 60" recovery between intervals.

Cycling warm up/down (Indoor trainer) 36:30 [2] 13.0 km (2:48 / km)
ahr:116

Before strength workout and before/between/after intervals.

Tuesday Nov 29, 2005 #

Running (Morning run) 30:34 [2] 5.5 km (5:33 / km) +95m 5:07 / km
ahr:120 max:136 shoes: Asics Gel DS Trainer IX

Snow still falling.

Running 1:15:37 [3] 13.0 km (5:49 / km) +220m 5:22 / km
ahr:132 max:147 shoes: Asics Gel DS Trainer IX

2nd run of the day. Eigi-Wettingen-Otelfingen. Part was snow (slush) covered trail, bigger part on roads. Funny: Polar watch shows min altitude 475m, max altitude 7489m (which I reached after 10 minutes....).

Monday Nov 28, 2005 #

Running 33:43 [2] 6.0 km (5:37 / km) +105m 5:10 / km
ahr:118 max:131 shoes: Asics Gel DS Trainer IX

Breitlen-Boppelsen. Snow is falling.

Strength (Machines) 48:00 [1]

The usual procedure including warm-up and stretching.

Sunday Nov 27, 2005 #

Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +95m 5:06 / km
ahr:117 max:131 shoes: Asics Gel DS Trainer IX

Running 1:07:58 [2] 12.0 km (5:40 / km) +175m 5:17 / km
ahr:123 max:141 shoes: Asics Gel DS Trainer IX

2nd run of the day. New loop Oetlikon-Otelfingen Golf.

Saturday Nov 26, 2005 #

Running (Morning run) 30:38 [2] 5.5 km (5:34 / km) +95m 5:08 / km
ahr:115 max:131 shoes: Asics Gel DS Trainer IX

Strength (Machines) 25:00 [1]
ahr:87

Cycling intervals (Indoor trainer) 12:00 [4] 6.0 km (2:00 / km)
max:144

12x 60" with 60" recovery between intervals.

Cycling warm up/down (Indoor trainer) 28:00 [2] 10.0 km (2:48 / km)
ahr:120

Before strength workout and before/between/after intervals.

Friday Nov 25, 2005 #

Running (Morning run) 30:52 [2] 5.5 km (5:37 / km) +95m 5:10 / km
ahr:121 max:134 shoes: Asics Gel DS Trainer IX

Winter arrived over night, a few cm of snow on the ground.

Running 1:15:55 [3] 13.0 km (5:50 / km) +305m 5:14 / km
ahr:127 max:143 shoes: Asics Gel DS Trainer IX

2nd run of the day. Buchs loop + Moetschen. Snow and sun.

Thursday Nov 24, 2005 #

Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +95m 5:08 / km
ahr:118 max:133 shoes: Asics Gel DS Trainer IX

Strength (Machines) 50:00 [1]

Includes 10' cycling for warm-up + 10' stretching

Wednesday Nov 23, 2005 #

Orienteering 33:43 [3] *** 4.0 km (8:26 / km) +150m 7:06 / km
ahr:138 max:147 shoes: Jalas

O-training Honeret. Ran D55 course of recent national event. Freezing cold.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: Jalas

Before/after O-training.

Tuesday Nov 22, 2005 #

Running (Morning run) 27:38 [2] 5.0 km (5:32 / km) +100m 5:01 / km
ahr:118 max:135 shoes: Asics Gel DS Trainer IX

Running long 1:24:26 [3] 15.0 km (5:38 / km) +435m 4:55 / km
ahr:130 max:146 shoes: Asics Gel DS Trainer IX

2nd run of the day. Long jog Eigi-Wettingen-Laegern.

Monday Nov 21, 2005 #

Running (Morning run) 29:50 [2] 5.5 km (5:25 / km) +95m 5:00 / km
shoes: Asics Gel DS Trainer IX

Strength (Machines) 36:00 [1]
ahr:82 max:102

+ some stretching.

Cycling intervals (Indoor trainer) 12:00 [4] 6.0 km (2:00 / km)
max:147

12x 60" with 60" recovery between intervals.

Cycling warm up/down (Indoor trainer) 34:00 [2] 12.0 km (2:50 / km)

Before strength workout and then before, between and after intervals.

Sunday Nov 20, 2005 #

Running 47:48 [3] 9.0 km (5:19 / km) +200m 4:47 / km
ahr:124 max:142 shoes: Asics Gel DS Trainer IX

Buchs loop.

Saturday Nov 19, 2005 #

Running (Morning run) 30:26 [2] 5.5 km (5:32 / km) +100m 5:04 / km
ahr:117 max:131 shoes: Asics Gel DS Trainer IX

Orienteering long 1:13:45 [3] *** 9.0 km (8:12 / km) +350m 6:52 / km
ahr:133 max:154 shoes: Jalas

O-training with map Egg-Platten. Ran part of a men elite's course (control 6 to 19). Had problems reading the map because of scale (15k) and darkness at the end.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +50m 5:49 / km
shoes: Jalas

From the parking to control #6 and back from #19.

Friday Nov 18, 2005 #

Running (Morning run) 49:40 [2] 9.0 km (5:31 / km) +200m 4:58 / km
ahr:125 max:142 shoes: Asics Gel DS Trainer IX

Buchs loop before breakfast.

Strength (Machines) 46:33 [1]
ahr:89 max:113

Includes warmup (10' cycling) + some stretching.

C • hello 3

Thursday Nov 17, 2005 #

Running (Morning run) 30:55 [2] 5.5 km (5:37 / km) +95m 5:10 / km
ahr:116 max:131 shoes: Asics Gel DS Trainer IX

Wednesday Nov 16, 2005 #

Orienteering 1:21:13 [3] *** 10.0 km (8:07 / km) +320m 7:00 / km
shoes: Jalas

O-training with map Egg-Platten. Ran DE course of the Nat. event of one month ago (16 controls). Simone N.s time at control 16 was 1:02:19.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +70m 5:16 / km
shoes: Jalas

From the parking to the start and back to the car.

Tuesday Nov 15, 2005 #

Cycling long 2:16:49 [2] 40.5 km (3:23 / km) +615m 3:08 / km
ahr:120 max:147

A longer loop to Wettingen, Huettikon, Altberg, Gubrist, Hoenggerberg, Katzensee, Buchs. Sunny weather and temperature still acceptable. This will probably change for the second half of the week.

Monday Nov 14, 2005 #

Running (Morning run) 30:58 [2] 5.5 km (5:38 / km) +100m 5:10 / km
ahr:119 max:135 shoes: Asics Gel DS Trainer IX

Jogging in light drizzle.

Note

Today I made it to the top of the AP Training Volume List (hours of training in the last year) !!!
A (virtual) gold medal...
Just had to take a screen shot .... It will not last for long.

Strength (Machines) 40:00 [1]

Includes some stretching.

Cycling (Indoor Trainer) 31:00 [2] 14.0 km (2:13 / km)

Before and after strength workout.

Sunday Nov 13, 2005 #

Orienteering race 31:00 [5] *** 4.2 km (7:23 / km) +140m 6:20 / km
ahr:156 max:165 spiked:10/11c shoes: VJ Integrator

Local event in Landschlacht near Bodensee. I had a fast race and could have won by about 4'... but managed to catch a wrong control ( by ~20m ). Too bad. Didn't check all the control numbers once again...

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

To the start of the race.

Saturday Nov 12, 2005 #

Running (Morning run) 21:47 [2] 4.0 km (5:27 / km) +45m 5:09 / km
ahr:118 max:134 shoes: Asics Gel DS Trainer IX

Parlatsch loop. Feeling better again.

Orienteering 1:28:04 [1] ***** 9.0 km (9:47 / km) +280m 8:28 / km
ahr:103 max:127 shoes: Jalas

Technical O-Training in Uaul Grond. Very difficult navigation, I was partly walking, partly jogging. Did 16 controls.It took 25' to/from Lake Cresta, where I started the O-part.

Friday Nov 11, 2005 #

Running (Morning run) 41:40 [2] 7.0 km (5:57 / km) +145m 5:24 / km
ahr:118 max:133 shoes: Asics Gel DS Trainer IX

Lake Cresta, Uaul Grond. Didn't feel good. Sickness coming?

Thursday Nov 10, 2005 #

Running (Morning run) 23:17 [2] 4.0 km (5:49 / km) +70m 5:21 / km
ahr:117 max:128 shoes: Asics Gel DS Trainer IX

To Lake Cresta.

Cycling 53:34 [2] 12.5 km (4:17 / km) +340m 3:46 / km
ahr:117 max:144

To/from Prau la Selva for interval training.

Running intervals 11:22 [5] 3.0 km (3:47 / km)
max:163 shoes: Asics Gel DS Trainer IX

On track at Prau la Selva: 71, 71, 69, 68, 68, 67, 68, 69, 68, 63.

Running warm up/down 30:19 [2] 4.5 km (6:44 / km)
ahr:120 shoes: Asics Gel DS Trainer IX

On track. Before/between/after intervals.

Wednesday Nov 9, 2005 #

Running (Morning run) 22:13 [2] 4.0 km (5:33 / km) +60m 5:10 / km
ahr:114 max:129 shoes: Asics Gel DS Trainer IX

Parlatsch loop.

Running 1:15:31 [2] * 13.0 km (5:49 / km) +255m 5:17 / km
ahr:120 max:137 shoes: Jalas

Crossing Uaul Grond uphill to Lake Cauma to O-training and back.

Orienteering 30:43 [3] ***** 2.0 km (15:22 / km) +65m 13:13 / km
ahr:120 max:135 shoes: Jalas

O-training near Lake Cauma. Very difficult technical terrain. Did 26 controls, all small depressions.

Tuesday Nov 8, 2005 #

Running (Morning run) 22:46 [2] 4.0 km (5:42 / km) +70m 5:14 / km
ahr:118 max:131 shoes: Asics Gel DS Trainer IX

To Lake Cresta.

Cycling 1:22:34 [2] 22.0 km (3:45 / km) +480m 3:23 / km
ahr:116 max:148

Lake Cauma, Staderas, Conn, Pintrun.

Monday Nov 7, 2005 #

Strength (Machines) 46:00 [1]

Sunday Nov 6, 2005 #

Orienteering race 55:00 [4] *** 5.0 km (11:00 / km) +280m 8:36 / km
spiked:11/11c shoes: VJ Integrator

Swiss Team Championships in Reiden. Team with Hans Hotz and Hans Baumann. I ran 11 legs out of a total of 16. We lost about 1' caused by a slight team synchronisation problem...
3rd place in M185.

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

Before the race.

Saturday Nov 5, 2005 #

Strength (Machines) 48:00 [1]

Includes warm-up (10' cycling) + stretching.

Friday Nov 4, 2005 #

Running (Morning run) 20:25 [2] 3.5 km (5:50 / km) +55m 5:25 / km
ahr:113 max:132 shoes: Asics Gel DS Trainer IX

Running long 1:12:04 [3] 13.0 km (5:33 / km) +220m 5:07 / km
ahr:131 max:148 shoes: Asics Gel DS Trainer IX

2nd run of the day. Eigi, Wettingen, Otelfingen.

Thursday Nov 3, 2005 #

Running (Morning run) 30:20 [2] 5.5 km (5:31 / km) +95m 5:05 / km
ahr:118 max:134 shoes: Asics Gel DS Trainer IX

Strength (Machines) 40:00 [1]

+ stretching.

Cycling 1:08:45 [2] 22.5 km (3:03 / km) +265m 2:53 / km
ahr:119 max:134

Oetlikon, Regensdorf (to the gym), Burghof, Moetschen.

Wednesday Nov 2, 2005 #

Running 47:26 [3] 9.0 km (5:16 / km) +200m 4:45 / km
ahr:128 max:145 shoes: Asics Gel DS Trainer IX

Breitlen-Buchs loop.

Tuesday Nov 1, 2005 #

Orienteering 49:23 [4] *** 6.2 km (7:58 / km) +220m 6:46 / km
ahr:146 max:155 shoes: Jalas

With map Egg-Platten. Reran the race of 2 weeks ago. Was 2 minutes faster with HRavg about 10 lower. But 4 legs slower than at race time. Comparing shoes: It looks like the Jalas Cross Control (high top, ankle support) is a bit slower than my VJ Integrator.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: Jalas

Before/after the O-training.

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