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Training Log Archive: kurthu

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  Cycling11 13:53:04 216.06(3:51) 347.72(2:24) 985
  Running13 8:00:59 46.62(10:19) 75.02(6:25) 1808
  Orienteering6 4:34:16 20.51(13:22) 33.01(8:18) 1262
  Walking1 45:00 1.86(24:08) 3.0(15:00) 350
  stretching2 22:00
  Total30 27:35:19 285.06 458.76 4405
  [1-5]30 26:44:10

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Tuesday Nov 30, 2010 #

3 PM

Running 38:12 intensity: (3:02 @0) + (46 @1) + (15:52 @2) + (14:30 @3) + (4:02 @4) 5.95 km (6:25 / km) +166m 5:38 / km
ahr:128 max:143 shoes: newbalance

Otefingen - Breitlen. On pressed snow and ice.

Monday Nov 29, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 28.8 km (2:05 / km)
ahr:111 max:124

On ergo bike. Profile: Fatburner.

stretching 10:00 [1]

3 PM

Running 51:25 intensity: (3:26 @0) + (40 @1) + (9:03 @2) + (32:31 @3) + (5:45 @4) 8.61 km (5:58 / km) +214m 5:19 / km
ahr:132 max:145 shoes: newbalance

Aggenbuehl - Birch - Otelfingen.

Saturday Nov 27, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 28.0 km (2:09 / km)
ahr:111 max:127

On ergo bike. Profile: Fatburner (tracking HR profile).
3 PM

Running 32:16 intensity: (1:32 @0) + (52 @1) + (12:18 @2) + (17:14 @3) + (20 @4) 5.01 km (6:27 / km) +134m 5:41 / km
ahr:128 max:142 shoes: newbalance

Easy jogging in the neighbourhood. On snow covered ground.

Friday Nov 26, 2010 #

Cycling (Indoor trainer) 1:30:00 [2] 42.2 km (2:08 / km)
ahr:115 max:129

Ergo bike marathon. Profile: 3 hills.

Thursday Nov 25, 2010 #

3 PM

Running intervals 1:00:27 intensity: (4:51 @0) + (1:15 @1) + (12:59 @2) + (24:25 @3) + (13:59 @4) + (2:58 @5) 9.45 km (6:24 / km) +190m 5:49 / km
ahr:133 max:154 shoes: newbalance

Intervals: 2 sets of 10 x ( 30 s run / 30 s jog ). Didn't push very hard.

Wednesday Nov 24, 2010 #

Note
(rest day)

Tuesday Nov 23, 2010 #

stretching 12:00 [1]

3 PM

Running 48:52 intensity: (6:54 @0) + (47 @1) + (17:29 @2) + (19:57 @3) + (3:45 @4) 7.28 km (6:43 / km) +217m 5:50 / km
ahr:130 max:142

Eigi - Otelfingen. Rainy and cold, heavy legs.

Monday Nov 22, 2010 #

Cycling (indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:126 max:141

On ergo bike. Profile: cross country.

Sunday Nov 21, 2010 #

Running warm up/down 28:00 [2] 4.0 km (7:00 / km) +90m 6:18 / km
shoes: Inov-8 X-Talon 212

Warmup for sprint and jogging to start of 2nd O training.
1 PM

Orienteering tempo 17:15 intensity: (44 @2) + (4:08 @3) + (8:43 @4) + (3:40 @5) ** 2.95 km (5:51 / km) +50m 5:23 / km
ahr:143 max:155 shoes: Nike Free

Town O training in Burgdorf, Lindenfeld. Reran sprint of October 30.
2 PM

Orienteering 58:56 intensity: (5:47 @0) + (3 @1) + (2:05 @2) + (23:35 @3) + (27:26 @4) *** 6.68 km (8:49 / km) +300m 7:12 / km
ahr:139 max:148 shoes: Inov-8 X-Talon 212

1 hour after the sprint:
O training Burgdorf with map Rothoechi. Ran course HTK of Berner Mannschafts OL. Moderate pace. Time quite a bit longer than at race as a team (44:08).

Saturday Nov 20, 2010 #

Cycling (indoor trainer) 1:31:00 [2] 42.2 km (2:09 / km)
ahr:117 max:131

Ergo bike marathon. Profile: 3 hills.

Friday Nov 19, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 28.6 km (2:06 / km)
ahr:124 max:136

On ergo bike. Profile: 3 hills.
3 PM

Running 36:38 intensity: (5:09 @0) + (38 @1) + (6:12 @2) + (15:03 @3) + (9:36 @4) 6.02 km (6:05 / km) +120m 5:32 / km
ahr:134 max:149 shoes: newbalance

2 Moetschen loops.

Wednesday Nov 17, 2010 #

1 PM

Running 9:43 [2] 1.07 km (9:06 / km) +116m 5:54 / km
ahr:113 max:123 shoes: Inov-8 X-Talon 212

To the start of the O training.

Orienteering 50:49 intensity: (6:44 @0) + (16 @1) + (57 @2) + (2:28 @3) + (39:25 @4) + (59 @5) *** 5.64 km (9:01 / km) +301m 7:07 / km
ahr:144 max:152 shoes: Inov-8 X-Talon 212

O training Zeiningen. Ran our course (H185) of the Team Championships of 10 days ago, in about the same time (including 1 major and 2 minor mistakes, about 2 minutes total).

Running warm up/down 5:28 [2] 0.83 km (6:34 / km)
ahr:124 max:126 shoes: Inov-8 X-Talon 212

Back to the parking.

Tuesday Nov 16, 2010 #

3 PM

Running 31:36 [2] 5.01 km (6:18 / km) +100m 5:44 / km
shoes: newbalance

Breitlen loops. Drizzle and cold.

Monday Nov 15, 2010 #

Cycling (Indoor trainer) 1:12:00 [2] 32.3 km (2:14 / km)
ahr:119 max:134

On ergo bike. Profile: cross country.

Sunday Nov 14, 2010 #

Walking (with poles) 45:00 [1] 3.0 km (15:00 / km) +350m 9:28 / km
shoes: newbalance

Top of Laegern. Only uphill logged. Total out ~ 2h.

Saturday Nov 13, 2010 #

1 PM

Cycling 1:22:07 intensity: (7:12 @0) + (15:43 @2) + (17:02 @3) + (30:26 @4) + (11:44 @5) ** 15.26 km (5:23 / km) +400m 4:45 / km
ahr:138 max:153

Bike O race near Seon (Liebegg). Sunny and quite warm. Some heavy climbing (walking). Some falls on muddy single trails also (no damage).

Friday Nov 12, 2010 #

Note
(rest day)

Thursday Nov 11, 2010 #

Running (Morning jog) 21:31 [2] 3.5 km (6:09 / km) +70m 5:35 / km
shoes: newbalance

Hulligen loop in the morning sun.
3 PM

Orienteering 51:02 intensity: (10 @0) + (16 @1) + (33 @2) + (15:25 @3) + (34:38 @4) *** 7.0 km (7:17 / km) +150m 6:35 / km
ahr:138 max:149 shoes: Inov-8 X-Talon 212

O training Ruemlangerwald.
C • Rümlangerwald 2

Wednesday Nov 10, 2010 #

5 PM

Cycling intervals 47:00 intensity: (1:00 @1) + (8:30 @2) + (23:12 @3) + (14:18 @4) 20.1 km (2:20 / km)
ahr:127 max:150

Intervals on ergo bike: 8 x ( 2 min @ 200 W, 3 min @ 100 W ).

Tuesday Nov 9, 2010 #

3 PM

Running 52:19 intensity: (28 @0) + (34 @1) + (1:24 @2) + (21:18 @3) + (28:35 @4) 8.2 km (6:23 / km) +200m 5:41 / km
ahr:136 max:153 shoes: newbalance

Breitlen - Aerbist - Buchs.

Monday Nov 8, 2010 #

Cycling (Indoor trainer) 1:29:00 [2] 42.2 km (2:07 / km)
ahr:115 max:130

Ergo bike marathon. Profile: 3 hills.

Sunday Nov 7, 2010 #

Orienteering race 50:37 [3] *** 5.2 km (9:44 / km) +180m 8:18 / km
ahr:134 max:158 shoes: Inov-8 X-Talon 212

Swiss championships in Team O. Near Zeiningen (Sunnenberg-Schoenenberg). Rainy and cold. Major mistake at control #4 where I missed my team mate. He continued running to #5, but made a bad mistake (5.5 min lost). We had the best time from #5 into the finish then. 5th place out of 19 teams, 4 minutes behind winner.

Saturday Nov 6, 2010 #

Note
(rest day)

Friday Nov 5, 2010 #

1 PM

Running warm up/down 11:44 intensity: (35 @0) + (2:01 @1) + (8:56 @2) + (12 @3) 1.78 km (6:36 / km)
ahr:107 max:123 shoes: Inov-8 X-Talon 212

To the start of the O training.

Orienteering tempo 45:37 intensity: (4:25 @0) + (6 @1) + (13 @2) + (1:08 @3) + (33:47 @4) + (5:58 @5) *** 5.54 km (8:14 / km) +281m 6:34 / km
ahr:149 max:156 shoes: Inov-8 X-Talon 212

O training Linnerberg.

Thursday Nov 4, 2010 #

2 PM

Cycling (Mountain bike) 2:01:57 intensity: (42 @0) + (23 @1) + (32:17 @2) + (1:28:20 @3) + (15 @4) 42.06 km (2:54 / km) +585m 2:43 / km
ahr:121 max:136

Laegern round trip + extension to Regensdorf. Sunny and quite warm.

Tuesday Nov 2, 2010 #

2 PM

Running 52:48 intensity: (12 @0) + (35 @1) + (5:05 @2) + (25:21 @3) + (21:35 @4) 8.32 km (6:21 / km) +191m 5:41 / km
ahr:132 max:146 shoes: newbalance

Gmeumeri - Birch - Otelfingen - Breitlen.

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