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Training Log Archive: kurthu

In the 30 days ending Apr 30, 2006:

activity	#	time	miles		km		+m
Running	25	15:46:53	102.4	(9:15)	164.8	(5:45)	2220
Orienteering	14	10:47:38	48.72	(13:18)	78.4	(8:16)	2190	10 /	13c	76%
Cycling	6	5:21:40	71.15	(4:31)	114.5	(2:49)	410
Strength	5	3:46:00
Total	29	35:42:11	222.26		357.7		4820	10 /	13c	76%

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Sunday Apr 30, 2006 #

Orienteering race 43:27 [4] *** 6.0 km (7:15 / km) +50m 6:57 / km
ahr:147 max:158 shoes: Integrators

Local event near Kreuzlingen. Felt tired, couldn't push as hard as I wanted. Low HR. Some small mistakes (2 minutes total). But effort was good enough to win M60.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +80m 5:08 / km
shoes: Integrators

To the start and from finish of the race.

Saturday Apr 29, 2006 #

Orienteering 44:13 [4] **** 4.0 km (11:03 / km) +270m 8:16 / km
ahr:143 max:155 shoes: Integrators

O training Ils Aults near Chur (OL fuer alle). Very technical terrain. Good navigation, didn't push very hard.

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

Before the o training.

Friday Apr 28, 2006 #

Strength (Machines) 50:00 [1]
shoes: Nike Free

Includes warm up + some stretching

Thursday Apr 27, 2006 #

Orienteering tempo 57:35 [4] 6.4 km (9:00 / km) +280m 7:23 / km
ahr:149 max:156 shoes: Integrators

Piz Hasi club training Honeret. H55 course of a recent national event. Could hold a good pace. Sportident timing - nice. Weather : not so nice, rainy

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

Before/after o training.

Wednesday Apr 26, 2006 #

Cycling (On TravelMag) 30:00 [1] 10.0 km (3:00 / km)
ahr:99 max:104

Easy indoor recovery ride.

C • Piz Hasi OL Training 1

Strength (Machines) 43:00 [1]
shoes: Nike Free

Includes some stretching

Orienteering 51:10 [3] *** 5.8 km (8:49 / km) +250m 7:15 / km
ahr:129 max:139 shoes: Jalas

Easy o training Gmeumeri near Baden.

Cycling 35:00 [2] 10.0 km (3:30 / km) +100m 3:20 / km

To/ from o training.

Tuesday Apr 25, 2006 #

Running (Morning run) 31:02 [2] 5.5 km (5:39 / km) +90m 5:13 / km
ahr:114 max:128 shoes: Asics Gel DS Trainer IX

Running intervals 18:00 [4] 4.8 km (3:45 / km)
max:155 shoes: Asics Gel DS Trainer IX

6x 3' on trail along Furtbach. 2' walking between intervals.

Running 34:00 [2] 6.0 km (5:40 / km) +100m 5:14 / km
shoes: Asics Gel DS Trainer IX

Before and after intervals.

Monday Apr 24, 2006 #

Running (Morning run) 30:50 [2] 5.5 km (5:36 / km) +90m 5:11 / km
ahr:117 max:130 shoes: Asics Gel DS Trainer IX

Cycling 1:17:40 [2] 29.0 km (2:41 / km) +160m 2:36 / km
ahr:120 max:138

Oetlikon-Regensdorf-Katzensee.

Sunday Apr 23, 2006 #

Orienteering race 38:30 [4] *** 4.7 km (8:11 / km) +240m 6:32 / km
ahr:151 max:159 shoes: Integrators

Local event in Malleray. Nice terrain (Jura). Was a bit tired from yesterday's race. Made a few mistakes again (2 to 3 minutes total). Map with scale 15k caused me some problems. Anyway, best time M60 again (36 runners).

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: Integrators

To the start of the race.

Saturday Apr 22, 2006 #

Running (Morning run) 21:09 [2] 3.5 km (6:03 / km) +60m 5:34 / km
ahr:114 max:130 shoes: Asics Gel DS Trainer IX

Orienteering race 47:09 [5] *** 5.7 km (8:16 / km) +160m 7:15 / km
shoes: Integrators

Local event in Stetten near Baden. My speed was obviously a tad too high: made a series of "small" mistakes (40" to 1'20", 4 to 5 minutes total). Was still lucky enough to win by a few seconds...

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators

Before and after the race.

Cycling (On TravelMag) 30:00 [2] 10.0 km (3:00 / km)
ahr:109 max:114

Recovery ride in the evening after today's race. I hope legs will be fresh tomorrow.

Friday Apr 21, 2006 #

Running (Morning run) 30:56 [2] 5.5 km (5:37 / km) +90m 5:12 / km
ahr:118 max:134 shoes: Asics Gel DS Trainer IX

Breitlen loops.

Strength (Machines) 37:00 [1]
shoes: Nike Free

Includes some stretching.

Cycling 57:00 [2] 20.5 km (2:47 / km) +150m 2:41 / km
ahr:117

To/from gym.

Thursday Apr 20, 2006 #

Running intervals 19:48 [4] 5.0 km (3:58 / km) +80m 3:40 / km
max:159 shoes: Asics Gel DS Trainer IX

On trails: 1:14, 1:14, 1:13, 1:10, 1:10, 3:25, 3:25, 3:24, 1:13, 1:13, 1:07. Full recovery between intervals (jogging).

Running 1:01:42 [2] 10.5 km (5:53 / km) +120m 5:34 / km
ahr:127 shoes: Asics Gel DS Trainer IX

Before, between and after intervals.

Wednesday Apr 19, 2006 #

Running 30:08 [2] 5.5 km (5:29 / km) +95m 5:03 / km
ahr:119 max:133 shoes: Asics Gel DS Trainer IX

Back from Bordeaux. Breitlen loops. An easy evening run.

Note

Traveling back home.

Tuesday Apr 18, 2006 #

Running (Morning run) 34:52 [2] 6.0 km (5:49 / km) +50m 5:35 / km
ahr:113 max:134 shoes: Asics Gel DS Trainer IX

At Maubuisson with map of yesterday's race. Checked control #3. It was very wrong indeed, placed in a reentrant which was not mapped...

Note

Traveling day.

Monday Apr 17, 2006 #

Orienteering race 37:19 [5] 4.75 km (7:51 / km) +100m 7:06 / km
ahr:150 max:163 shoes: Integrators

Day 3 of 3 Jours du Sud Ouest. Chasing start at 11:00 for all classes Had problems at controls #3 and #9, they were obviously placed wrongly. Finally found them both, but lost about 3 minutes. Still managed to win the race... and then also the total 3 days.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators

Before and after the race.

Sunday Apr 16, 2006 #

Orienteering race 32:29 [5] *** 4.85 km (6:42 / km) +80m 6:11 / km
ahr:153 max:162 shoes: Integrators

Day 2 of 5 Jours du Sud Ouest. At Carcans Plage. Very nice terrain again. Had a good run with one minor mistake on the way to control #10, where I lost map contact for a moment. Again best time in M60 class (34 runners).

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

Before and after the race.

Saturday Apr 15, 2006 #

Running (Morning run) 27:13 [2] 4.5 km (6:03 / km) +20m 5:55 / km
shoes: Asics Gel DS Trainer IX

At Lacanau Ocean.

Orienteering race 23:43 [5] *** 3.5 km (6:47 / km) +70m 6:10 / km
ahr:152 max:161 shoes: Integrators

Day 1 of 3 Jours du Sud Ouest. At Lacanau Ocean. I had a near perfect race in this very nice terrain. Best time by more than 2 minutes.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators

Before and after the race.

Friday Apr 14, 2006 #

Running (Morning run) 20:42 [2] 3.5 km (5:55 / km)
shoes: Asics Gel DS Trainer IX

At Carcans Plage.

Orienteering 1:07:13 [3] *** 8.0 km (8:24 / km) +120m 7:49 / km
ahr:132 max:145 shoes: Integrators

Organizer's o training at Lacanau Ocean. 20 controls.

Thursday Apr 13, 2006 #

Running 38:00 [2] 6.5 km (5:51 / km) +20m 5:45 / km
shoes: Asics Gel DS Trainer IX

In the evening at Carcans Plage.

Wednesday Apr 12, 2006 #

Note

Traveling to France for 3 Jours du Sud Ouest near Bordeaux.

Tuesday Apr 11, 2006 #

Cycling (On TravelMag) 40:00 [2] 15.0 km (2:40 / km)
ahr:108 max:119 shoes: Nike Free

Indoor morning ride.

Running intervals 46:55 [4] 9.0 km (5:13 / km) +200m 4:42 / km
ahr:134 max:155 shoes: Asics Gel DS Trainer IX

Buchs loop.10' warm up then ladder 1-2-3-4-4-3-2-1 minutes. Jogging 1-1-2-2-2-2-1 minutes in between.

Monday Apr 10, 2006 #

Strength (Machines) 48:00 [1]
shoes: Nike Free

Includes 10' warm up + some stretching. Not the weather for running today.

Sunday Apr 9, 2006 #

Orienteering race 49:27 [4] *** 6.0 km (8:15 / km) +50m 7:55 / km
shoes: Integrators

Biberister OL. Local event as follow up of the night champs (same forest). Very bad weather conditions: heavy rain and drop of temperature. Lost some time on the first part of the race. But still good enough to win M60 again.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Integrators

To the start and from the finish of the race.

Saturday Apr 8, 2006 #

Event: Swiss Night-O Championships

Running (Morning run) 21:09 [2] 3.5 km (6:03 / km) +60m 5:34 / km
ahr:113 max:129 shoes: Asics Gel DS Trainer IX

Orienteering race 59:22 [5] *** 7.7 km (7:43 / km) +70m 7:22 / km
shoes: Integrators

Night O champs. Good weather conditions. With mass start, 2 loops with forking. Had a good run with 3 or 4 minor mistakes. Ran mostly on my own. Won M60 by more than 6 minutes.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Integrators

To the start and from the finish of the race

Friday Apr 7, 2006 #

Running long 1:26:02 [3] 15.0 km (5:44 / km) +200m 5:23 / km
ahr:126 max:139 shoes: Asics Gel DS Trainer IX

Oetlikon-Otelfingen-Buchs. Nice spring weather, longer workout than planned.

Thursday Apr 6, 2006 #

Running (Morning run) 40:33 [2] 7.0 km (5:48 / km) +120m 5:20 / km
ahr:123 max:137 shoes: Asics Gel DS Trainer IX

Running (Night run) 40:13 [3] 7.0 km (5:45 / km) +150m 5:11 / km
ahr:129 max:143 shoes: Asics Gel DS Trainer IX

On trails, mostly in the forest, at 21:30, with headlamp. As a preparation for the night championship next Saturday.

Wednesday Apr 5, 2006 #

Cycling (On TravelMag) 52:00 [2] 20.0 km (2:36 / km)
ahr:108 max:117

Winter is back!

Tuesday Apr 4, 2006 #

Running (Morning run) 35:21 [2] 6.5 km (5:26 / km) +100m 5:03 / km
ahr:122 max:136 shoes: Asics Gel DS Trainer IX

Orienteering race 41:53 [4] *** 5.0 km (8:23 / km) +170m 7:10 / km
ahr:145 max:157 shoes: Integrators

Night o Seeweidsee. Another preparation for the championship next Saturday. Technically on the easy side. But I still managed to include my standard mistake of the last races: Running not far enough on a trail.

Monday Apr 3, 2006 #

Running (Morning run) 31:04 [2] 5.5 km (5:39 / km) +95m 5:12 / km
ahr:121 max:134 shoes: Asics Gel DS Trainer IX

Strength (Machines) 48:00 [1]

The usual procedure.

Sunday Apr 2, 2006 #

Event: 3rd Swiss National race (Mémorial Claude Marina)

Orienteering race 54:08 [5] *** 6.0 km (9:01 / km) +280m 7:19 / km
ahr:155 max:162 spiked:10/13c shoes: Integrators

National event Neuchatel. Not a good run. Physically ok even after only 3 hours of sleep. But too many mistakes. Left the path on the way to #2 much too early only to loose more than 2'. Three more smaller mistakes to #6 (bad route), #8 (checked wrong control first) and #9 (missed the cliff), about 1' each. I obviously didn't gave me enough time to read the map.

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +150m 6:40 / km
shoes: Integrators

Before and after the race.

Saturday Apr 1, 2006 #

Running 47:14 [2] 8.0 km (5:54 / km) +150m 5:24 / km
ahr:120 max:136 shoes: Asics Gel DS Trainer IX

Recovery from yesterday's night race. Studied an old map (Serroue), hopefully relevant for tomorrow's race in Neuchatel.

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