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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Cycling7 7:00:09 123.78(3:24) 199.2(2:07)
  Running9 5:25:35 31.52(10:20) 50.73(6:25) 1159
  Walking4 4:47:44 13.13(21:55) 21.14(13:37) 1841
  Orienteering4 3:09:58 14.71(12:55) 23.67(8:02) 680
  Total23 20:23:26 183.14(6:41) 294.74(4:09) 3680
  [1-5]23 19:30:50

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Wednesday Nov 30, 2011 #

10 PM

Cycling (indoor trainer) 1:00:00 intensity: (4:28 @0) + (2:33 @1) + (33:53 @2) + (14:11 @3) + (4:55 @4) 29.0 km (2:04 / km)
ahr:125 max:143

Ergo bike. Profile: cross country.

Tuesday Nov 29, 2011 #

2 PM

Orienteering 44:49 intensity: (29 @1) + (31:32 @2) + (10:51 @3) + (1:57 @4) *** 5.01 km (8:57 / km) +100m 8:08 / km
ahr:126 max:143 shoes: X-Talon 212-2

Easy O training Ruemlangerwald

Monday Nov 28, 2011 #

3 PM

Running 37:28 intensity: (2:00 @0) + (1:22 @1) + (15:05 @2) + (18:49 @3) + (12 @4) 5.52 km (6:47 / km) +165m 5:54 / km
ahr:124 max:140 shoes: newbalance

Short Eigi loop.
8 PM

Cycling (indoor trainer) 1:00:00 intensity: (3:41 @0) + (1:02 @1) + (42:00 @2) + (13:17 @3) 29.0 km (2:04 / km)
ahr:123 max:136

Ergo bike. Profile: 3 hills.

Saturday Nov 26, 2011 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (3:10 @0) + (49 @1) + (15:03 @2) + (23:09 @3) + (17:36 @4) + (13 @5) 28.0 km (2:09 / km)
ahr:132 max:150

Ergo bike. Profile: cross country.

Friday Nov 25, 2011 #

2 PM

Running 45:39 intensity: (3:40 @0) + (42 @1) + (15:30 @2) + (19:15 @3) + (6:32 @4) 7.03 km (6:30 / km) +114m 6:00 / km
ahr:130 max:144 shoes: newbalance

Running again. Sunny, no fog today!

Thursday Nov 24, 2011 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (3:26 @0) + (2:45 @1) + (35:47 @2) + (18:02 @3) 29.0 km (2:04 / km)
ahr:123 max:138

Ergo bike. Profile: 3 hills.

Wednesday Nov 23, 2011 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (1:10 @0) + (1:34 @1) + (14:29 @2) + (10:27 @3) + (28:24 @4) + (3:56 @5) 28.4 km (2:07 / km)
ahr:135 max:151

Ergo bike. Profile: cross country.

Tuesday Nov 22, 2011 #

9 PM

Cycling (indoor trainer) 1:00:00 [2] 28.4 km (2:07 / km)
max:135

On ergo bike. Profile: 3 hills. Restart of easy training. Still some lower back pain.

Thursday Nov 17, 2011 #

Note
(injured)

No orienteering - but another waste of time...


Wednesday Nov 16, 2011 #

1 PM

Running 53:19 intensity: (3:13 @0) + (1:59 @1) + (21:35 @2) + (23:27 @3) + (3:05 @4) 8.15 km (6:33 / km) +240m 5:42 / km
ahr:125 max:143 shoes: X-Talon 212-2

Manalla - Digg - Trin. Got some lower back pain :-((

Monday Nov 14, 2011 #

2 PM

Orienteering 52:06 intensity: (34 @1) + (36:06 @2) + (15:05 @3) + (21 @4) **** 6.24 km (8:21 / km) +240m 7:00 / km
ahr:124 max:140 shoes: X-Talon 212-2

O training Bot Fiena. To/from forest included.

Sunday Nov 13, 2011 #

2 PM

Running 44:36 intensity: (2:27 @0) + (40 @1) + (16:14 @2) + (25:15 @3) 7.03 km (6:20 / km) +200m 5:33 / km
ahr:130 max:139 shoes: Brooks Glycerin 4

Lake Cresta - Uaul Grond.

Friday Nov 11, 2011 #

12 PM

Walking (with poles) 1:17:38 [2] 4.3 km (18:03 / km) +800m 9:21 / km
ahr:116 max:126

Mulin - Bargis uphill, easy pace.
1 PM

Walking (with poles) 2:34:43 intensity: (1:38 @0) + (2:09:09 @1) + (23:56 @2) 13.41 km (11:32 / km) +341m 10:14 / km
ahr:91 max:118

Bargis - Scheia - Foppa - Flims - Lake Cresta.

Thursday Nov 10, 2011 #

1 PM

Running 52:33 intensity: (2:45 @0) + (41 @1) + (23:26 @2) + (24:31 @3) + (1:10 @4) 8.1 km (6:29 / km) +240m 5:39 / km
ahr:127 max:141 shoes: Brooks Glycerin 4

Trin - Digg - Manalla.

Tuesday Nov 8, 2011 #

3 PM

Walking (with poles) 23:23 intensity: (2:27 @0) + (26 @1) + (6:08 @2) + (8:57 @3) + (5:25 @4) 1.73 km (13:33 / km) +350m 6:44 / km
ahr:131 max:144 shoes: X-Talon 212-2

Top of Laegern...

Running 23:46 intensity: (17 @0) + (21:39 @2) + (1:50 @3) 4.24 km (5:36 / km) +20m 5:29 / km
ahr:121 max:134 shoes: X-Talon 212-2

... and jogging downhill.

Sunday Nov 6, 2011 #

Running warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: X-Talon 212-2

A shortish warm up.
10 AM

Orienteering race 48:30 intensity: (4:54 @0) + (8 @1) + (3:32 @2) + (8:24 @3) + (26:30 @4) + (5:02 @5) *** 6.3 km (7:42 / km) +240m 6:28 / km
ahr:133 max:156 shoes: X-Talon 212-2

Team O championships near Villmergen. Nice weather, good conditions. No mistakes on my parts of the course. Slow uphills. 10th place out of 28 in M185. 2nd oldest team in this class!
Logged time excludes waiting time at the controls. Time used for the course was 1:08:47.

Thursday Nov 3, 2011 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-2

To/from O training.
3 PM

Orienteering 44:33 intensity: (6:08 @0) + (6 @1) + (23 @2) + (24:06 @3) + (12:24 @4) + (1:26 @5) *** 6.13 km (7:16 / km) +100m 6:43 / km
ahr:136 max:145 shoes: X-Talon 212-2

O training Henggart/Homel.

Wednesday Nov 2, 2011 #

Walking (with poles) 32:00 [1] 1.7 km (18:49 / km) +350m 9:17 / km
shoes: newbalance

Top of Laegern, easy. Only uphill logged, total out 1.5 h.
8 PM

Cycling (indoor trainer) 1:00:09 intensity: (3:03 @0) + (2:16 @1) + (34:32 @2) + (20:18 @3) 27.4 km (2:12 / km)
ahr:124 max:138

On ergo bike. Profile: cross country.

Tuesday Nov 1, 2011 #

4 PM

Running 53:14 intensity: (4:09 @0) + (29 @1) + (37:31 @2) + (11:05 @3) 8.56 km (6:13 / km) +180m 5:37 / km
ahr:126 max:136 shoes: newbalance

Aggenbuehl - Birch - Otelfingen.

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