Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Orienteering13 9:06:07 45.23(12:04) 72.79(7:30) 1815
  Cycling8 6:53:45 127.07(3:15) 204.5(2:01)
  Running13 4:17:15 23.33(11:02) 37.54(6:51) 494
  Walking2 1:57:05 4.43(26:26) 7.13(16:25) 514
  Ski downhill1 40:00
  Total31 22:54:12 200.06 321.96 2823
  [1-5]30 20:14:05

«»
1:37
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Sunday Apr 29, 2012 #

Event: 4. Nationaler, Ascona
 

Orienteering race 19:48 [5] *** 3.4 km (5:49 / km) +35m 5:32 / km
shoes: X-Talon 212-2

4th national event, urban sprint in Ascona.Bad weather: heavy rain. I could read the map but had problems to see the environment clearly. No major mistake, some suboptimal routes and much too slow. 11th place :-(( , 1:25 behind.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-2

To the start of the race.

Saturday Apr 28, 2012 #

Event: Swiss Championships Middle
 
2 PM

Orienteering 35:52 [5] **** 3.9 km (9:12 / km) +150m 7:43 / km
shoes: X-Talon 212-2

Middle distance championships near Ascona/Ticino. Difficult rocky terrain. Nice and warm weather. Not a perfect race, 4 minutes of mistakes and slow, but 2nd best time.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-2

A short warm up.

Friday Apr 27, 2012 #

Note
(rest day)

Thursday Apr 26, 2012 #

1 PM

Orienteering 20:00 [3] ** 3.0 km (6:40 / km) +40m 6:15 / km
shoes: Nike Free

Sprint O training in Andelfingen/Kleinandelfingen. Testing route alternatives.
3 PM

Orienteering 58:59 intensity: (2:51 @0) + (9 @1) + (4:48 @2) + (15:25 @3) + (35:46 @4) *** 7.96 km (7:24 / km) +233m 6:28 / km
ahr:139 max:149 shoes: X-Talon 212-2

O training Cholfirst. Testing some route choices.

Wednesday Apr 25, 2012 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: X-Talon 212-2

Before and after O training.
2 PM

Orienteering 48:20 intensity: (4:31 @0) + (13 @1) + (2:23 @2) + (24:18 @3) + (16:55 @4) **** 5.89 km (8:13 / km) +84m 7:40 / km
ahr:137 max:149 shoes: X-Talon 212-2

O training Schiltwald ( in the djungle ).

Tuesday Apr 24, 2012 #

8 PM

Cycling (indoor trainer) 1:00:00 intensity: (6:24 @0) + (51 @1) + (13:55 @2) + (27:58 @3) + (10:52 @4) 28.7 km (2:05 / km)
ahr:132 max:145

Ergo bike. Profile: cross country.

Monday Apr 23, 2012 #

5 PM

Running 42:06 intensity: (3:54 @0) + (56 @1) + (13:12 @2) + (19:24 @3) + (4:40 @4) 6.52 km (6:27 / km) +104m 5:59 / km
ahr:130 max:143 shoes: newbalance

Otelfingen - Birch - Breitlen.

Saturday Apr 21, 2012 #

9 PM

Cycling (indoor trainer) 1:00:04 intensity: (3:12 @0) + (1:43 @1) + (48:35 @2) + (6:34 @3) 30.0 km (2:00 / km)
ahr:120 max:133

On ergo bike. Profile: 3 hills.

Friday Apr 20, 2012 #

10 AM

Cycling (indoor trainer) 30:07 intensity: (6 @0) + (3:31 @1) + (26:30 @2) 13.5 km (2:14 / km)
ahr:109 max:123 (injured)

Recovery ride on ergo bike. Profile: 3 hills.

Tuesday Apr 17, 2012 #

8 AM

Cycling (indoor trainer) 30:04 intensity: (5 @0) + (52 @1) + (29:07 @2) 15.1 km (1:59 / km)
ahr:118 max:127

Morning ride on ergo bike. Profile: 3 hills.
2 PM

Orienteering 53:06 intensity: (3:34 @0) + (1:53 @2) + (5:51 @3) + (41:48 @4) *** 6.9 km (7:42 / km) +180m 6:48 / km
ahr:142 max:149 (injured) shoes: X-Talon 212-2

O training Siggenberg.

Running warm up/down 14:00 [1] 1.3 km (10:46 / km) +100m 7:47 / km
shoes: X-Talon 212-2

Walking/jogging to the start of the O training.

Monday Apr 16, 2012 #

9 PM

Cycling (indoor trainer) 1:01:02 intensity: (5:47 @0) + (25:42 @2) + (28:49 @3) + (44 @4) 30.0 km (2:02 / km)
ahr:129 max:140

On ergo bike. Profile: cross country.

Sunday Apr 15, 2012 #

Event: 3. Nationaler, Cholfirst
 
10 AM

Orienteering race 1:01:37 intensity: (5:53 @0) + (10 @1) + (36 @2) + (5:59 @3) + (47:56 @4) + (1:03 @5) *** 8.58 km (7:11 / km) +200m 6:26 / km
ahr:143 max:150 shoes: X-Talon 212-2

National event near Schaffhausen, Cholfirst. Bad weather, rain and low temperature. Race was more or less decent. Total time loss was about 4 minutes: controls 3 (missed), 10 (route), 11 (route) and 15 (route). Felt tired, couldn't push hard. Low HR.
11 AM

Running warm up/down 23:00 [2] 3.0 km (7:40 / km) +100m 6:34 / km
shoes: X-Talon 212-2

To the start of the race and then back from finish.

Saturday Apr 14, 2012 #

Event: 2. Nationaler, Andelfingen
 

Orienteering race 15:16 [5] *** 2.4 km (6:22 / km) +30m 5:59 / km
shoes: Nike Free

Sprint #1: Andelfingen. 2 bad mistakes ( 2 min ? ).

Orienteering race 15:44 [5] ** 2.8 km (5:37 / km) +10m 5:31 / km
shoes: Nike Free

Sprint #2: Kleinandelfingen. Decent race. Bad route to #6 ( 30 s ).

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

Warm up before the races.

Thursday Apr 12, 2012 #

11 AM

Ski downhill 40:00 [1]

Flims/Nagens, my one and only downhill skiing of this winter.

3 PM

Orienteering 13:56 intensity: (42 @0) + (15 @1) + (6:47 @2) + (6:12 @3) ** 2.37 km (5:53 / km) +35m 5:29 / km
ahr:127 max:136 shoes: newbalance

Town O training in the old town of Chur. Sprint 1, rather easy pace.

Orienteering 11:27 intensity: (1:54 @0) + (57 @2) + (3:26 @3) + (5:10 @4) ** 2.02 km (5:40 / km) +30m 5:16 / km
ahr:138 max:148 shoes: newbalance

...and a 2nd sprint at the same place. Pushing a bit more.
4 PM

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

Before, between and after the sprints.

Wednesday Apr 11, 2012 #

Note
(rest day)

Nasty weather. Cold, snow showers.

Tuesday Apr 10, 2012 #

6 PM

Orienteering 39:21 intensity: (1:32 @0) + (41 @1) + (30:20 @2) + (6:48 @3) **** 3.69 km (10:40 / km) +218m 8:14 / km
ahr:122 max:137 shoes: X-Talon 212-2

O training Ems/Ils Aults. Recovery pace.

Monday Apr 9, 2012 #

Event: 1. Nationaler, Rappenchopf
 
11 AM

Orienteering 54:58 intensity: (5:30 @2) + (6:30 @3) + (31:32 @4) + (11:26 @5) *** 6.5 km (8:27 / km) +240m 7:08 / km
ahr:145 max:154 shoes: X-Talon 212-2

1st national event near Langenthal. Bad race: 2 major mistakes (2 x 2 min), unable to run a good pace.

Running warm up/down 16:00 [2] 2.0 km (8:00 / km) +70m 6:49 / km
shoes: X-Talon 212-2

To the start of the race.

Sunday Apr 8, 2012 #

Note
(rest day)

3 PM

Walking 1:34:10 [0] ** 5.42 km (17:23 / km) +165m 15:05 / km

Checking 30 controls for photo O (1h34).

Saturday Apr 7, 2012 #

5 PM

Cycling (indoor trainer) 1:00:02 intensity: (2:18 @0) + (55 @1) + (45:24 @2) + (11:25 @3) 29.7 km (2:01 / km)
ahr:123 max:135

On ergo bike. Profile: cross country.

Friday Apr 6, 2012 #

Running warm up/down 14:00 [2] 1.3 km (10:46 / km) +100m 7:47 / km
shoes: Inov-8 X-Talon 212

To the start of the O training.
2 PM

Orienteering 44:58 intensity: (2:49 @0) + (1:46 @2) + (16:48 @3) + (23:35 @4) *** 6.14 km (7:20 / km) +170m 6:26 / km
ahr:139 max:146 shoes: Inov-8 X-Talon 212

O training Siggenberg.

Thursday Apr 5, 2012 #

4 PM

Walking (with poles) 22:55 intensity: (2:46 @0) + (22 @1) + (3:34 @2) + (4:41 @3) + (11:32 @4) 1.71 km (13:24 / km) +349m 6:38 / km
ahr:136 max:145 shoes: Inov-8 X-Talon 212

Top of Laegern uphill part. In the drizzle.

Running 29:02 intensity: (1:09 @0) + (18:45 @2) + (9:08 @3) 5.39 km (5:23 / km) +20m 5:17 / km
ahr:127 max:137 shoes: Inov-8 X-Talon 212

Jogging downhill.

Wednesday Apr 4, 2012 #

9 PM

Cycling (indoor trainer) 1:22:25 intensity: (8:58 @0) + (2:52 @1) + (59:43 @2) + (10:52 @3) 42.2 km (1:57 / km)
ahr:122 max:134

Ergo bike marathon. Profile: 3 hills.

Tuesday Apr 3, 2012 #

8 AM

Cycling (indoor trainer) 30:01 intensity: (12 @0) + (1:14 @1) + (28:35 @2) 15.3 km (1:58 / km)
ahr:115 max:127

Morning ride on ergo bike. Profile: 3 hills.
3 PM

Running intervals 28:37 intensity: (1:52 @0) + (16 @1) + (7:34 @2) + (9:18 @3) + (8:35 @4) + (1:02 @5) 4.53 km (6:19 / km)
ahr:133 max:152 shoes: Nike Free

On the track in Regensdorf. 10 x 30s run / 30s jog + 4 x 200m.

Running warm up/down 19:30 [2] 3.0 km (6:30 / km)
shoes: Nike Free

Before/after intervals.

Monday Apr 2, 2012 #

Note
(rest day)

Sunday Apr 1, 2012 #

11 AM

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212

To the start of the race.
12 PM

Orienteering 52:45 intensity: (5:28 @0) + (7 @1) + (50 @2) + (3:55 @3) + (40:22 @4) + (2:03 @5) *** 7.24 km (7:17 / km) +160m 6:33 / km
ahr:144 max:151 shoes: Inov-8 X-Talon 212

Regional O event Hezogenbuchsee (same forest as night O). 3rd race within 24 h. Had a good race except for 2 mistakes of 1 minute each. 1st place out of 38 in M65.

« Earlier | Later »