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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Cycling12 17:15:06 212.07(4:53) 341.3(3:02) 3230
  Orienteering13 9:35:21 46.04(12:30) 74.1(7:46) 2170
  Running8 2:58:07 18.52(9:37) 29.8(5:59) 430
  stretching5 1:12:00
  Walking2 1:05:00 2.61(24:54) 4.2(15:29) 550
  Total26 32:05:34 279.24 449.4 6380

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Wednesday Sep 30, 2009 #

Orienteering 1:03:33 [3] *** 5.5 km (11:33 / km) +210m 9:42 / km
ahr:123 max:137 shoes: Inov-8 X-Talon 212

O training Ruosalp. Did Day 3 of SOW 2009, that was canceled then. Very rough footing, 450 m downhill.
Hamstring still sore.

Walking 35:00 [2] 2.5 km (14:00 / km) +300m 8:45 / km
shoes: Inov-8 X-Talon 212

From Sahli up to the start of the O training.

Tuesday Sep 29, 2009 #

Cycling (Mountain bike) 1:27:34 [2] 28.0 km (3:08 / km) +360m 2:56 / km

Laegern roundtrip. Regensberg - N.weningen - Ehrendingen - Ennetbaden - Wettingen - Otelfingen.

stretching 14:00 [1]

Monday Sep 28, 2009 #

Cycling (Mountain bike) 1:05:48 [2] 23.1 km (2:51 / km) +200m 2:44 / km

Baden - Mägenwil - Meiengrün.

Cycling (Mountain bike) 1:10:53 [3] * 17.6 km (4:02 / km) +420m 3:36 / km

Bike-O training Meiengrün.

Cycling (Mountain bike) 1:08:20 [2] 22.0 km (3:06 / km) +260m 2:56 / km

Mägenwil - Baden - Otelfingen. Back from bike O training.

Sunday Sep 27, 2009 #

Cycling (Mountain bike) 1:55:00 [2] 38.2 km (3:01 / km) +200m 2:56 / km

To the city of Zuerich to watch the World Cup Final.

Saturday Sep 26, 2009 #

Orienteering race 45:10 [4] *** 4.5 km (10:02 / km) +230m 8:00 / km
(injured) shoes: Inov-8 X-Talon 212

6th National Event, map Irchel. Bad luck: hamstring problems slowed me down and finally I catched a wrong control...

Friday Sep 25, 2009 #

Note
(rest day)

Thursday Sep 24, 2009 #

Cycling 1:36:00 [2] 30.4 km (3:09 / km) +300m 3:01 / km
ahr:116 max:131

To/from O training in Buelach via Regensberg.

Orienteering 42:00 [3] * 5.5 km (7:38 / km) +130m 6:50 / km
ahr:120 max:154 shoes: Nike Free

O training OLK Rafzerfeld/Bülach in the town of Bülach. Kind of interval town orienteering. No map for running, memorizing next control after multiple choice test at each control (1 out of 3). 3 possible next controls, answer gave next control. Wrong answer -> dead end, no flag at control location.

stretching 15:00 [1]

Wednesday Sep 23, 2009 #

Cycling (Mountain bike) 52:00 [2] 14.5 km (3:35 / km) +340m 3:13 / km
ahr:119 max:140

Pintrun - Ransun - Trin Digg - Porclis.

Tuesday Sep 22, 2009 #

Cycling (Mountain bike) 57:55 [2] 16.0 km (3:37 / km) +320m 3:17 / km
ahr:118 max:135

Lake Cresta - Lake Cauma - Conn - Pintrun.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: newbalance

Short warm op before O training.

Orienteering 26:00 [4] * 4.7 km (5:32 / km) +20m 5:25 / km
shoes: newbalance

O training in the town of Chur (OLG Chur club training).
2 park sprints with map Lachen (funny scale 1:2200).

Monday Sep 21, 2009 #

Note
(rest day)

Sunday Sep 20, 2009 #

Cycling race (Mountain bike) 1:12:36 [4] * 17.8 km (4:05 / km) +380m 3:41 / km

Bike O race in Othmarsingen, map Meiengrün.

Cycling warm up/down 10:00 [2] 2.5 km (4:00 / km) +50m 3:38 / km

To the start and from the finish of the race.

Saturday Sep 19, 2009 #

Orienteering race 35:28 [5] *** 4.5 km (7:53 / km) +120m 6:57 / km
shoes: Inov-8 X-Talon 212

Welsiker OL, regional event near Winterthur. Had a decent race except for a mistake to control #9, partly due to bad map. Still best time M65 (out of 19 runners).

Friday Sep 18, 2009 #

Orienteering 1:04:22 [4] *** 8.8 km (7:19 / km) +180m 6:38 / km
ahr:137 max:147 shoes: Integrators4

O training Siggenberg.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators4

Before and after O training.

stretching 14:00 [1]

Thursday Sep 17, 2009 #

Running 45:00 [2] 7.5 km (6:00 / km) +120m 5:33 / km
shoes: newbalance

Otelfingen - Aggenbuehl.

Wednesday Sep 16, 2009 #

Cycling intervals (Indoor trainer) 57:00 intensity: (37:00 @2) + (20:00 @4) 22.5 km (2:32 / km)
max:143

Intervals on ergo bike. 10x (2 min @ 200 W, 3 min @ 100 W).

Tuesday Sep 15, 2009 #

Running 42:47 [2] 7.0 km (6:07 / km) +120m 5:38 / km
shoes: newbalance

Otelfingen - Breitlen.

Monday Sep 14, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 25.2 km (2:23 / km)

On ergo bike. Profile: cross country.

Sunday Sep 13, 2009 #

Orienteering race 51:58 [5] *** 6.7 km (7:45 / km) +270m 6:27 / km
shoes: Inov-8 X-Talon 212

Long distance championships in Altbüron. No time lost in the control areas. 2 or 3 route choices could be a bit better. A good race all in all. Hey, finally 1st in a Long Distance Championship! Cool!

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Inov-8 X-Talon 212

Before the race.

Saturday Sep 12, 2009 #

Orienteering race 11:54 [5] * 2.2 km (5:25 / km) +40m 4:57 / km
shoes: Nike Free

Sprint championships in Willisau. Technically very easy course, just a road race from control #4 to the finish. Had a good race, but was too slow. 3rd place, 58 s behind winner.

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

Before the race.

Friday Sep 11, 2009 #

Running 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: newbalance

Breitlen loops.

stretching 14:00 [1]

Thursday Sep 10, 2009 #

Note
(rest day)

Wednesday Sep 9, 2009 #

Cycling 1:30:00 intensity: (45:00 @1) + (45:00 @2) 32.0 km (2:49 / km) +200m 2:44 / km

To/from O training. Baden - Niederrohrdorf and back.

Orienteering 48:00 [4] * 7.5 km (6:24 / km) +120m 5:56 / km
shoes: Inov-8 X-Talon 212

Town O training in Niederrohrdorf (OLC Cordoba). 3 sprints of 2.7km, 0.7km and 1.6km (total effective distance logged).

Tuesday Sep 8, 2009 #

Cycling (Mountain bike) 1:14:00 [2] 28.0 km (2:39 / km) +200m 2:33 / km

Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen.

stretching 15:00 [1]

Monday Sep 7, 2009 #

Orienteering 47:24 [4] *** 5.7 km (8:19 / km) +250m 6:49 / km
ahr:144 max:156 shoes: Integrators4

O training Zugerberg/Huerital. Reran my course of the 5th national event, 1 week ago.
Map

Walking warm up/down 30:00 [2] 1.7 km (17:39 / km) +250m 10:10 / km
shoes: Integrators4

Uphill to the start of the o training.

Sunday Sep 6, 2009 #

Orienteering race 46:54 [4] *** 6.5 km (7:13 / km) +220m 6:10 / km
ahr:140 max:160 shoes: Inov-8 X-Talon 212

Biel.seeland OL, regional event. Badly missed control #2 (pit in the green), lost about 5 minutes. Rest ok.

Saturday Sep 5, 2009 #

Orienteering race 35:54 [4] *** 4.5 km (7:59 / km) +170m 6:43 / km
ahr:153 max:161 shoes: Integrators4

Basler Einzel-OL, regional event on (old) map Loewenburg. Course was technically easy, terrain nicer than expected. Had a decent race, maybe 1.5 minutes of mistake to control #6, where I didn't read the map at all.

Friday Sep 4, 2009 #

Note
(rest day)

Thursday Sep 3, 2009 #

Cycling intervals (Indoor trainer) 58:00 intensity: (38:00 @2) + (20:00 @4) 23.5 km (2:28 / km)
ahr:125 max:145

Intervals on ergo bike. 10x (2 min @ 200 W, 3 min @ 100 W).

Wednesday Sep 2, 2009 #

Orienteering 56:44 [3] *** 7.5 km (7:34 / km) +210m 6:38 / km
ahr:136 shoes: Integrators4

O training Gubrist (OLG Zuerich).

Tuesday Sep 1, 2009 #

Running tempo 27:20 [4] 5.5 km (4:58 / km) +90m 4:36 / km
ahr:140 max:157 shoes: newbalance

Breitlen loops. Increased pace after 1 km.

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