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Training Log Archive: kurthu

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m
Running	17	12:46:40	79.54	(9:38)	128.0	(5:59)	2310
Cycling	12	11:12:00	174.54	(3:51)	280.9	(2:24)
Orienteering	7	5:28:39	27.71	(11:52)	44.6	(7:22)	1220
stretching	13	2:12:00
Strength	1	20:00
Total	28	31:59:19	281.79		453.5		3530
[1-5]	27	29:47:19

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Wednesday Apr 30, 2008 #

Note
(rest day)

Recovery: preparation for weekend vaudoise.

C • kennst du die wälder? 4

Tuesday Apr 29, 2008 #

Cycling (Indoor trainer) 30:00 [2] 13.0 km (2:18 / km)
ahr:103 max:116

Morning ride on ergo bike.

Running 1:02:00 11.0 km (5:38 / km) +160m 5:15 / km
shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen - Breitlen - Aerbist.

stretching 10:00 [0]

Monday Apr 28, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:116 max:131

On ergo bike. Profile: Cross country.

Sunday Apr 27, 2008 #

Orienteering race 50:04 [4] **** 5.6 km (8:56 / km) +150m 7:53 / km
shoes: Integrators3

Innerschwyzer OL near Goldau. Technical terrain. Made one really bad mistake (3.5 min) plus some more (0.5 .. 1.5 min) for a total of about 7 minutes. Not really happy with my performance. But interesting course and nice weather.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

To the start of the race.

stretching 10:00 [0]

Saturday Apr 26, 2008 #

Running (Morning run) 31:53 [2] 5.5 km (5:48 / km) +90m 5:22 / km
ahr:117 max:130 shoes: adiSTAR Cushion 6

Pre-breakfast jogging. Breitlen loops.

Friday Apr 25, 2008 #

Cycling (Indoor trainer) 46:00 [2] 18.5 km (2:29 / km)
ahr:105 max:117

On ergo bike.

Cycling (Indoor trainer) 1:00:00 [2] 25.7 km (2:20 / km)
ahr:118 max:131

On ergo bike. Profile cross country. Watching "Arena" on TV.

Thursday Apr 24, 2008 #

Running intervals 1:06:41 11.5 km (5:48 / km) +120m 5:31 / km
ahr:134 max:158 shoes: Brooks Glycerin 4

Along the Furtbach Otelfingen. Intervals: 8x 2 min fast / 2 min slow.

stretching 10:00 [0]

Wednesday Apr 23, 2008 #

Running long 1:31:50 15.0 km (6:07 / km) +420m 5:22 / km
ahr:134 max:149 shoes: adiSTAR Cushion 6

Regensberg - Lägern Hochwacht - Lägernweid - Regensberg. In the rain.

stretching 10:00 [0]

Tuesday Apr 22, 2008 #

Cycling (jndoor trainer) 31:00 [2] 13.0 km (2:23 / km)
ahr:103 max:115

Morning ride on ergo bike.

Cycling (Indoor trainer) 1:00:00 26.0 km (2:18 / km)
ahr:124 max:156

On ergo bike. Profile P4: Stamina.

stretching 10:00 [0]

Monday Apr 21, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:112 max:127

On ergo bike. Profile Cross country.

Sunday Apr 20, 2008 #

Orienteering race 45:55 [5] *** 6.5 km (7:04 / km) +240m 5:58 / km
shoes: Integrators3

Hindelbanker OL. Regional event near Bern. Nice forest and good map, perfect weather conditions. Had a good race, 3 minor mistakes: long route choice to #10 was not optimal (30s), boomed #13 (30s) and #16 (15s).
Still good enough to win M60 (out of 33 runners).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

To the start of the race.

stretching 12:00 [0]

Saturday Apr 19, 2008 #

Note
(rest day)

stretching 10:00 [0]

Friday Apr 18, 2008 #

Running intervals 59:00 10.5 km (5:37 / km) +100m 5:22 / km
shoes: adiSTAR Cushion 6

2 sets of 10x (30s fast, 30s slow). 39 min warm up/down and between sets.

Thursday Apr 17, 2008 #

Running long 1:28:20 [2] 14.5 km (6:06 / km) +320m 5:29 / km
shoes: Brooks Glycerin 4

Lake Cresta - Lake Cauma - Conn - Pintrun.

Wednesday Apr 16, 2008 #

Running intervals 51:22 9.0 km (5:42 / km) +210m 5:07 / km
shoes: Brooks Glycerin 4

Trin-Digg loop. 3x (3 min fast, 3 min slow), 2x (2 min fast, 2 min slow), 2x (1 min fast, 1 min slow). Fast sections mostly uphillish.

Tuesday Apr 15, 2008 #

Running 1:07:33 11.5 km (5:52 / km) +270m 5:15 / km
shoes: Brooks Glycerin 4

Trin - Canatschal - Senda Sursilvana.

Monday Apr 14, 2008 #

Cycling (Indoor trainer) 10:00 [2] 4.0 km (2:30 / km)

At the gym. Warm up for strength training.

Strength (Machines) 20:00 [1]

Was not able to do all the usual excercises - shoulder still sore (fell on it during yesterday's race).

stretching 10:00 [0]

Sunday Apr 13, 2008 #

Orienteering 52:40 [4] *** 7.5 km (7:01 / km) +200m 6:12 / km
ahr:150 max:157 shoes: Integrators3

Weinfelder OL. National event. Had a better race than yesterday. No major mistakes. Lost some time here and there, about 2 minutes total. Low HR indicates that I was too slow.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +150m 7:16 / km
shoes: Integrators3

To the start of the race.

Saturday Apr 12, 2008 #

Orienteering race 37:37 [5] *** 5.5 km (6:50 / km) +150m 6:01 / km
ahr:156 max:162 shoes: Integrators3

Middle distance championships near Frauenfeld. Technically easy for most parts. Had a decent race till I boomed control #9 (pit in the green). Lost more than 2 minutes there, too much in such a race. Bad luck.Rest was ok.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators3

To start and back from finish.

Friday Apr 11, 2008 #

Cycling (Indoor trainer) 30:00 [1] 12.0 km (2:30 / km)
ahr:102 max:111

Easy on ergo bike. Bad weather kept me indoors.

Thursday Apr 10, 2008 #

Cycling (Indoor trainer) 1:12:00 [2] 30.0 km (2:24 / km)
ahr:121 max:140

On ergo bike.

stretching 10:00 [0]

Wednesday Apr 9, 2008 #

Running intervals 1:09:00 12.0 km (5:45 / km) +180m 5:21 / km
ahr:132 max:155 shoes: Brooks Glycerin 4

8x 2 minutes fast, 3 minutes jogging between intervals.

stretching 10:00 [0]

Tuesday Apr 8, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 24.5 km (2:27 / km)
ahr:111 max:129

On ergo bike.

Monday Apr 7, 2008 #

Note
(rest day)

Sunday Apr 6, 2008 #

Orienteering race 39:32 [4] *** 5.6 km (7:04 / km) +130m 6:20 / km
shoes: Integrators3

Wisliger OL. Regional event near Kyburg. Snow showers, wet footing. After the Night Champs some hours ago, I took it easy. Had a near perfect race, except a wrong control ... Control descriptions/codes were printed on the map and I was too lazy to unfold map and check the codes. Wrong control was within 20m of the correct one (2 small hills). Too bad...

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators3

To the start and back from finish.

Saturday Apr 5, 2008 #

Orienteering race 44:43 [5] *** 6.3 km (7:06 / km) +100m 6:35 / km
shoes: Integrators3

Night championships near Andelfingen. Decent race, some minor mistakes at the beginning and near the finish (2 minutes total). 3rd place out of 26, about 2 minutes behind winner.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Before the race.

Friday Apr 4, 2008 #

Cycling (Indoor trainer) 33:00 13.2 km (2:30 / km)
ahr:121 max:143

A short interval session on the ergo bike. Power intervals 5x 2 min @ 200 W, 3 min @ 100 W between intervals.

Orienteering 58:08 [3] *** 7.6 km (7:39 / km) +250m 6:34 / km
ahr:133 max:145 shoes: Integrators3

Night O training Eigi-Wettingen. Final preparation for NOM tomorrow.

stretching 10:00 [0]

Thursday Apr 3, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:111 max:129

On ergo bike.

Wednesday Apr 2, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:109 max:124

On ergo bike.

Running 43:13 [2] 7.0 km (6:10 / km) +140m 5:37 / km
shoes: Brooks Glycerin 4

Waldschaenke - Otelfingen - Baechlen. Night jogging (NOM preparation).

stretching 10:00 [0]

Tuesday Apr 1, 2008 #

Running intervals 50:48 9.0 km (5:39 / km) +150m 5:13 / km
max:155 shoes: Brooks Glycerin 4

Intervals on trails. 5x 3 min, 2 min recovery jogging between intervals.
Quad nearly ok again. Shoulder still a bit annoying.

stretching 10:00 [0]

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