Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Jun 30, 2008:

activity	#	time	miles		km		+m
Running	23	15:17:53	94.04	(9:46)	151.35	(6:04)	2605
Orienteering	12	9:52:03	42.19	(14:02)	67.9	(8:43)	2095
Cycling	6	6:57:38	94.45	(4:25)	152.0	(2:45)	800
stretching	12	2:04:00
Walking	1	12:00	0.62	(19:19)	1.0	(12:00)	140
Total	29	34:23:34	231.31		372.25		5640
[1-5]	29	32:19:34

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Monday Jun 30, 2008 #

Running (Morning jog) 20:23 [2] 3.5 km (5:49 / km) +50m 5:26 / km
shoes: adiSTAR Cushion 6

Hulligen loop.

Running intervals 20:00 [4] 4.3 km (4:39 / km)
max:151 shoes: adiSTAR Cushion 6

Intervals on trails, slightly downhillish: 2 sets of 10x 30s on /30s off.

Running warm up/down 33:48 [2] 5.0 km (6:46 / km) +140m 5:56 / km
shoes: adiSTAR Cushion 6

Before/between and after sets.

stretching 10:00 [0]

Sunday Jun 29, 2008 #

Running 1:11:56 [3] 12.0 km (6:00 / km) +270m 5:23 / km
ahr:129 max:145 shoes: adiSTAR Cushion 6

A longish jogging to Eigi - Greppe.

stretching 12:00 [0]

Saturday Jun 28, 2008 #

Cycling 1:45:30 [2] 38.5 km (2:44 / km) +200m 2:40 / km
ahr:113 max:130

Mountain bike ride: Oetlikon - Regensberg - Seebach - Buchs - Otelfingen.

Friday Jun 27, 2008 #

Running (Morning jog) 29:36 [2] 5.0 km (5:55 / km) +100m 5:23 / km
shoes: adiSTAR Cushion 6

To Lake Cresta, Uaul Grond.

Cycling 1:08:00 [2] 23.0 km (2:57 / km) +300m 2:47 / km
ahr:113 max:132

Mountain bike ride: Eigi - Schartenfels - Wettingen - Otelfingen.

Thursday Jun 26, 2008 #

Cycling 1:04:08 14.5 km (4:25 / km) +300m 4:01 / km
ahr:106 max:127

Easy mountain bike ride: Bot Fiena - Digg - Manalla - Uaul Grond - Lake Cresta.

Wednesday Jun 25, 2008 #

Running (Morning jog) 31:30 [2] 5.0 km (6:18 / km) +110m 5:41 / km
ahr:118 max:135 shoes: adiSTAR Cushion 6

Lake Cresta, Uaul Grond.

Running intervals 20:00 [4] 4.25 km (4:42 / km)
max:155 shoes: adiSTAR Cushion 6

Road/trail. 2 sets of 10x 30s on / 30s off (fast running/jogging).

Running warm up/down 39:10 [2] 5.8 km (6:45 / km) +100m 6:13 / km
shoes: adiSTAR Cushion 6

Before/after intervals and between sets.

stretching 10:00 [0]

Tuesday Jun 24, 2008 #

Orienteering 1:04:06 [3] ***** 4.0 km (16:02 / km) +200m 12:49 / km
ahr:131 max:146 shoes: Integrators3

O training of OLG Chur. Jungle O in the most difficult part of Flimserwald. Bad navigation: GPS track

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: adiSTAR Cushion 6

To the start of the O training.

stretching 10:00 [0]

Monday Jun 23, 2008 #

Running 31:04 [2] 5.0 km (6:13 / km) +100m 5:39 / km
shoes: adiSTAR Cushion 6

To Lake Cresta, Uaul Grond. Recovery jogging.

Sunday Jun 22, 2008 #

Orienteering race 1:01:43 [5] **** 7.0 km (8:49 / km) +270m 7:23 / km
ahr:152 max:162 shoes: Integrators3

4th National OL, Fuerstenwald Chur. Beautiful weather, high temperature, physically and technically demanding course. 2 or 3 small mistakes, 1 to 2 minutes total, a good race all in all.
Best time M60, cool.

C • Gratuliere zum Sieg. Da has... 2

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +140m 6:45 / km
shoes: Integrators3

To the start of the race.

Saturday Jun 21, 2008 #

Running (Morning jog) 23:20 [2] 4.0 km (5:50 / km) +40m 5:33 / km
ahr:117 max:130 shoes: adiSTAR Cushion 6

Parlatsch loop.

Orienteering race 40:40 [5] **** 4.2 km (9:41 / km) +215m 7:43 / km
ahr:154 max:162 shoes: Integrators3

3rd National Event, Brambruesch, Chur. Perfect weather conditions. A middle distance course. Physically demanding in the first part. I had a decent race, less than 1 Minute of mistakes. Maybe I wasn't pushing hard enough...

Walking 12:00 [2] 1.0 km (12:00 / km) +140m 7:04 / km
shoes: Integrators3

Climbing to the start of the race + some warm up.

stretching 10:00 [0]

Friday Jun 20, 2008 #

Orienteering 1:00:00 [1] **** 5.0 km (12:00 / km) +140m 10:32 / km
shoes: Integrators3

Walking/jogging with map Ils Aults Domat/Ems.

stretching 10:00 [0]

Thursday Jun 19, 2008 #

Running (Morning jog) 20:12 [2] 3.5 km (5:46 / km) +50m 5:23 / km
ahr:115 max:126 shoes: adiSTAR Cushion 6

Hulligen loop before breakfast.

Wednesday Jun 18, 2008 #

Orienteering 42:00 5.8 km (7:14 / km) +120m 6:34 / km
ahr:140 max:149 shoes: Integrators3

O training in Seuzach, map Moersburg. Reran the course of last sunday.

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

To/from O training.

Tuesday Jun 17, 2008 #

Running (Morning jog) 20:39 [2] 3.5 km (5:54 / km) +50m 5:30 / km
ahr:120 max:133 shoes: adiSTAR Cushion 6

Pre-breakfast jogging, Hulligen loop.

Running 1:05:40 11.2 km (5:52 / km) +180m 5:26 / km
ahr:126 max:140 shoes: adiSTAR Cushion 6

Aerbist - Breitlen - Otelfingen - Birch - Aggenbuehl.

stretching 12:00 [0]

Monday Jun 16, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:111 max:127

On ergo bike. Profile cross country.

Sunday Jun 15, 2008 #

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

To the start of the race.

Orienteering race 49:23 [4] *** 6.5 km (7:36 / km) +140m 6:52 / km
ahr:139 max:159 shoes: Integrators3

Welsiker OL, regional event. Bad start: missed #1 (nearly 2 minutes lost) then a bad compass mistake to #3 (90 deg error). At that point I decided to turn the race into a training session. After jogging to control #8, I did some intervals: 8-9 (2:50), 10-11 (4:04), 12-13 (2:17) and finally 14-15 (1:28).

Saturday Jun 14, 2008 #

Orienteering 57:57 [4] **** 5.3 km (10:56 / km) +350m 8:13 / km
ahr:145 max:154 shoes: Integrators3

O-training (OL fuer alle , OLG Chur). Ils Aults Domat/Ems. Difficult course and physically demanding.

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

Warm up for O training.

stretching 10:00 [0]

Friday Jun 13, 2008 #

Running 46:34 [2] 7.5 km (6:13 / km) +160m 5:37 / km
ahr:124 max:138 shoes: adiSTAR Cushion 6

With map Bot Fiena on trails.

stretching 10:00 [0]

Thursday Jun 12, 2008 #

Running (Morning jog) 22:52 [2] 4.0 km (5:43 / km) +50m 5:23 / km
shoes: adiSTAR Cushion 6

Parlatsch loop.

Orienteering 45:30 [3] **** 4.5 km (10:07 / km) +190m 8:21 / km
ahr:136 max:145 shoes: Integrators3

O training Bot Fiena Trin.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km) +100m 5:30 / km
shoes: Integrators3

To/from O training.

Wednesday Jun 11, 2008 #

Running 1:07:42 11.0 km (6:09 / km) +350m 5:19 / km
shoes: adiSTAR Cushion 6

Trin - Canatschal - Digg - Manalla.

stretching 10:00 [0]

Tuesday Jun 10, 2008 #

Running (Morning run) 28:53 [3] 5.5 km (5:15 / km) +90m 4:51 / km
ahr:125 max:144 shoes: adiSTAR Cushion 6

Breitlen loops.

Orienteering 1:02:32 [4] **** 6.0 km (10:25 / km) +250m 8:38 / km
ahr:139 max:153 shoes: Integrators3

O training OLG Chur, Staderas, map La Mutta. Very technical, rough footing.

Monday Jun 9, 2008 #

Note
(rest day)

Sunday Jun 8, 2008 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Nike Free

Before the race.

Orienteering race 37:01 [5] * 7.2 km (5:08 / km) +40m 5:00 / km
ahr:156 max:162 shoes: Nike Free

Town O in Romanshorn. National event. Technically easy. I still managed to produce a major mistake (more than 1 minute lost) to control #8: bad route choice and lost map contact attacking the control, ran 900m instead of 720m. Lost 10 s twice at other places too. Best I could do today was maybe 35:40, about 1 minute above winner's time.

Saturday Jun 7, 2008 #

Running 32:18 [2] 5.5 km (5:52 / km) +90m 5:26 / km
shoes: adiSTAR Cushion 6

Breitlen loops. Easy jogging.

stretching 10:00 [0]

Friday Jun 6, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:115 max:130

Burning calories on the ergo bike (500 kcal). Profile: cross country.
Watching tennis on TV (Federer/Monfils).

Thursday Jun 5, 2008 #

Running (Morning jog) 17:14 [2] 3.0 km (5:45 / km) +45m 5:21 / km
shoes: adiSTAR Cushion 6

Hulligen loop

Running intervals 22:00 [4] 4.5 km (4:53 / km)
max:151 shoes: adiSTAR Cushion 6

Otelfingen on roads/trails. 2 sets of 11x 30 s on / 30 s off. 6 min recovery jogging between sets.

Running warm up/down 43:23 [2] 6.7 km (6:29 / km) +100m 6:02 / km
shoes: adiSTAR Cushion 6

Before/after intervals and between sets.

Wednesday Jun 4, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:106 max:119

On ergo bike.

Tuesday Jun 3, 2008 #

Running (Morning jog) 15:15 [2] 2.6 km (5:52 / km) +40m 5:27 / km
ahr:115 max:125 shoes: adiSTAR Cushion 6

Hulligen loop.

Orienteering tempo 43:00 [4] * 7.3 km (5:53 / km) +90m 5:33 / km
ahr:140 max:157 shoes: adiSTAR Cushion 6

Town O training with map Opfikon.

Monday Jun 2, 2008 #

Running 1:00:24 [2] 10.0 km (6:02 / km) +150m 5:37 / km
shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen - Breitlen.

stretching 10:00 [0]

Sunday Jun 1, 2008 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Nike Free

3 laps slowly at the track, then at the start, waiting for the map to be printed (30 minutes). Bad start management.

Orienteering race 28:11 [5] * 5.1 km (5:32 / km) +90m 5:05 / km
ahr:155 max:162 shoes: Nike Free

City-O in Schaffhausen. Good course on a badly printed map. Decent race except approach to control #14: Didn't see a passage which was overprinted by control connecting line. Took another approach, then didn't see the control flag in a dark corner, lost 1.5 minutes. Rest ok.

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