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Training Log Archive: kurthu

In the 30 days ending Jun 30, 2007:

activity	#	time	miles		km		+m
Cycling	13	12:58:25	175.54	(4:26)	282.5	(2:45)	1620
Orienteering	14	10:03:14	48.72	(12:23)	78.4	(7:42)	2255
Running	18	7:51:11	47.53	(9:55)	76.5	(6:10)	860
Strength	5	3:13:00
Total	29	34:05:50	271.79		437.4		4735

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Saturday Jun 30, 2007 #

Event: Davos

Orienteering race 58:00 [4] *** 6.0 km (9:40 / km) +200m 8:17 / km
shoes: Integrators2

Regional event in Ftan. Mainly downhill. Had a good race, except to one control where I list about 4 minutes.

Friday Jun 29, 2007 #

Orienteering 1:08:00 [3] ***** 5.0 km (13:36 / km) +330m 10:14 / km
shoes: Integrators2

O-training Ofenpass. Technically very difficult. Big problems reading the map.

Thursday Jun 28, 2007 #

Orienteering 45:38 [3] *** 6.3 km (7:15 / km) +160m 6:26 / km
ahr:141 max:153 shoes: Integrators2

O training Boowald. 2nd leg of 5er Staffel.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators2

To the start of the O training and back to the car.

Tuesday Jun 26, 2007 #

Orienteering 24:22 [4] *** 3.5 km (6:58 / km) +110m 6:01 / km
ahr:147 max:157 shoes: Integrators2

Reran course of last Sunday (4th leg of 5er Staffel). Nearly at race pace.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators2

From parking lot to O training and back.

Strength (Machines) 38:00 [1]
shoes: Nike Free

Some stretching included.

Monday Jun 25, 2007 #

Cycling (Indoor trainer) 1:00:00 [1] 23.0 km (2:37 / km)
ahr:97 max:118 shoes: Nike Free

On TravelMag, watching TV.

Sunday Jun 24, 2007 #

Orienteering race 27:23 [5] *** 3.8 km (7:12 / km) +115m 6:16 / km
ahr:155 max:162 shoes: Integrators2

5er Staffel near Lengnau. Ran the 4th leg for team Welsikon 5. Runners on legs 1 to 3 were a bit slow, so I had to go into the mass start (which was rather chaotic..). First (longer) loop was ok, but then I lost some time on the final loop. Controls #6 and #7 seemed questionable. But hey: fine weather and no pain in the knee!

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Integrators2

A rather short warm up before the mass start.

Saturday Jun 23, 2007 #

Running 43:25 [2] 7.0 km (6:12 / km) +160m 5:34 / km
ahr:125 max:138 shoes: Brooks Glycerin 4

Lake Cresta - Uaul Grond.

Friday Jun 22, 2007 #

Running intervals 20:00 [4] 4.0 km (5:00 / km) +30m 4:49 / km
max:154 shoes: Brooks Glycerin 4

On the road near Parlatsch. 2 sets of 10x 30s/30s (130m/70m) with 5 minutes recovery (jogging) between sets.

Running warm up/down 35:35 [2] 5.5 km (6:28 / km) +60m 6:08 / km
shoes: Brooks Glycerin 4

Before and after intervals and between sets.

Thursday Jun 21, 2007 #

Cycling (Indoor trainer) 30:00 [1] 11.0 km (2:44 / km)
ahr:93 max:113 shoes: Nike Free

Morning ride on Travelmag.

Wednesday Jun 20, 2007 #

Orienteering 1:07:00 [4] *** 7.7 km (8:42 / km) +260m 7:27 / km
ahr:145 max:152 shoes: Integrators2

O training Honeret. DAL course of recent Dietiker OL. Some bad route choices.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +50m 5:49 / km
shoes: Integrators2

Before and after O training.

Tuesday Jun 19, 2007 #

Cycling (Indoor trainer) 30:00 [1] 11.0 km (2:44 / km)
ahr:93 max:113 shoes: Nike Free

Morning ride on TravelMag.

Running 50:43 [3] 8.5 km (5:58 / km) +200m 5:20 / km
ahr:132 max:148 shoes: Brooks Glycerin 4

Buchs - loop. Easy to medium pace. Quite warm: 30 degrees C.

Monday Jun 18, 2007 #

Strength (Machines) 36:00 [1]
shoes: Nike Free

Includes some stretching.

Cycling 59:51 [1] 20.0 km (3:00 / km) +160m 2:53 / km

To the gym in Regensdorf and back home.

Sunday Jun 17, 2007 #

Orienteering race 28:31 [4] * 5.3 km (5:23 / km) +60m 5:06 / km
ahr:149 max:156 shoes: Brooks Glycerin 4

City race Zofingen, regional event. Good weather conditions, sunny. Too many mistakes today, my concentration was not up to the task. Worst error happened to control #19, where I was reading the route to #20 -> 80s lost. Total time lost was nearly 3 minutes. 2nd place, 30s behind winner.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Brooks Glycerin 4

Before the race.

Note

A rather intensive week including an interval training and 4 races. Tiredness was obvious at the final race: heavy legs, lack of concentration, many mistakes. Some recovery days are required now.

C • But it seems like maybe you ar... 3

Saturday Jun 16, 2007 #

Orienteering race 56:05 [4] *** 6.6 km (8:30 / km) +235m 7:13 / km
ahr:149 max:158 shoes: Integrators2

Dietiker OL, regional event. Some parts very green. Didn't push too hard, spiked all controls. Some route choices not optimal. Best time M60.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +60m 6:31 / km
shoes: Integrators2

Before the race.

Friday Jun 15, 2007 #

Orienteering race 36:08 [5] * 6.4 km (5:39 / km) +75m 5:20 / km
shoes: Brooks Glycerin 4

impOLs OL Cup. 1st race. City race in Olten. Had a good race. Lost some time only at the last control, where a fence was not mapped correctly.
The map

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Glycerin 4

Before the race.

Thursday Jun 14, 2007 #

Cycling 36:00 [1] 14.0 km (2:34 / km) +65m 2:31 / km
ahr:106 max:117

To the gym Regensdorf via Oetlikon.

Strength (Machines) 36:00 [1]
shoes: Nike Free

Some stretching included.

Cycling 53:00 [2] 18.5 km (2:52 / km) +185m 2:44 / km
ahr:114 max:131

Home from the gym Regensdorf - Katzensee - Buchs - Otelfingen.

Wednesday Jun 13, 2007 #

Cycling (Indoor cycling) 30:00 [1] 11.0 km (2:44 / km)
ahr:97 max:120 shoes: Nike Free

On TravelMag.

Orienteering race 42:40 [4] *** 5.7 km (7:29 / km) +215m 6:18 / km
ahr:149 max:159 shoes: Integrators2

ASVZ Championships Adlisberg. Had a near perfect race. Didn't push the pace very hard but I was tired at the final ascent.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Integrators2

Before and after the race.

Tuesday Jun 12, 2007 #

Running intervals 20:00 [4] 4.0 km (5:00 / km)
max:162 shoes: Brooks Glycerin 4

At the track in Regensdorf. 2 sets of 10x 30s/30s (130m/70m) with 5 minutes rest (walking) between sets.

Running warm up/down 32:00 [2] 5.0 km (6:24 / km)
shoes: Brooks Glycerin 4

Road/track before and after intervals. Some pain in the knee the first few minutes.

Monday Jun 11, 2007 #

Strength (Machines) 46:00 [1]
shoes: Nike Free

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

Sunday Jun 10, 2007 #

Cycling 2:18:45 [2] 48.0 km (2:53 / km) +450m 2:46 / km

From Andelfingen to Ellikon - Flaach - Eglisau - Buelach - Dielsdorf - Buchs - Boppelsen.

Saturday Jun 9, 2007 #

Orienteering race 22:57 [4] * 3.7 km (6:12 / km) +90m 5:32 / km
ahr:151 max:160 shoes: Brooks Glycerin 4

ROLV event. City race in Herisau. Open course. Running in the rain. Two minor mistakes (less than 1 minute total).

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Glycerin 4

At the track in Herisau. Before and after the race. In the rain also. No pain in the knee today.

Friday Jun 8, 2007 #

Cycling (Indoor trainer) 30:00 [1] 11.0 km (2:44 / km)
ahr:101 max:126 shoes: Nike Free

Warm up on TravelMag.

Running 33:55 [3] 5.5 km (6:10 / km) +130m 5:31 / km
ahr:127 max:142 shoes: Asics Gel DS Trainer IX

A short jog along Lägern southern slope.

Thursday Jun 7, 2007 #

Cycling 1:22:00 [2] 31.0 km (2:39 / km) +180m 2:34 / km
ahr:120 max:140

The standard loop to Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen.

Wednesday Jun 6, 2007 #

Cycling (Indoor cycling) 35:00 [1] 13.0 km (2:42 / km)
ahr:105 max:124 shoes: Nike Free

Morning ride on TravelMag.

Orienteering race 37:11 [5] * 7.0 km (5:19 / km)
shoes: Brooks Glycerin 4

Zuger-Schwyzer Abend-OL. City race in Zug. No major mistakes, one bad route. The map

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Brooks Glycerin 4

At the track in Zug. Before the race. Some pain in the knee during warm up, but not during the race.

Tuesday Jun 5, 2007 #

Running (Morning run) 30:33 [3] 5.5 km (5:33 / km) +90m 5:08 / km
ahr:130 max:146 (injured) shoes: Brooks Glycerin 4

Breitlen loops.

Cycling 1:16:54 [2] 25.0 km (3:05 / km) +400m 2:51 / km
ahr:124 max:141

Regensberg - Buchs - Niederhasli - Schoefflisdorf - Regensberg

Monday Jun 4, 2007 #

Cycling 1:16:55 [2] 31.0 km (2:29 / km) +180m 2:25 / km
ahr:127 max:138

Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen.

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

Managed to do a strength workout after more than 2 months.

Sunday Jun 3, 2007 #

Orienteering race 48:10 [4] **** 5.8 km (8:18 / km) +260m 6:47 / km
shoes: Integrators2

Innerschwyzer OL in Morschach. Regional event, very rough terrain. Planned to take it easy, reading the map carefully. But everything was different then. Not a good race, I acted rather brainless... Several major mistakes, including 90 and 180 degrees errors, following wrong path and others. Lost 9 to 10 minutes total.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators2

Before the race. Knee was more or less ok.

Saturday Jun 2, 2007 #

Orienteering race 41:09 [5] * 5.6 km (7:21 / km) +145m 6:30 / km
ahr:161 max:169 (injured) shoes: Brooks Glycerin 4

Welsiker OL, regional event. City race in Andelfingen. Had a good race, no major mistake. 2 or 3 route choices not optimal though, could be 1 Minute faster. Time was good enough to win. Knee was not a problem this time, after warm up. Heartrate is on the high side, but this seems to be normal for a city race.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Brooks Glycerin 4

Before the race. Knee pain nearly disapeared after a few minutes.

Friday Jun 1, 2007 #

Cycling (Indoor cycling) 40:00 [1] 15.0 km (2:40 / km)
ahr:104 max:122 shoes: Nike Free

Morning ride on TravelMag.

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