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

Training Log Archive: kurthu

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Walking4 10:17:49 30.37(20:21) 48.87(12:39) 3940
  Orienteering12 7:25:55 31.69(14:04) 51.0(8:45) 1634
  Running15 6:06:45 34.03(10:47) 54.76(6:42) 1242
  stretching2 20:00
  Total32 24:10:29 96.09 154.63 6816
  [1-5]32 22:44:57

«»
4:11
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Sep 30, 2012 #

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: X-Talon 212-3

To the start of the race.

Orienteering race 1:14:05 [4] **** 7.0 km (10:35 / km) +300m 8:43 / km
shoes: X-Talon 212-3

Wiler OL, Alp Selamatt. In the middle part of the race I was completely lost in the fog. Lost about 15 minutes there.

Friday Sep 28, 2012 #

11 AM

Running 41:51 intensity: (3:08 @0) + (24 @1) + (6:23 @2) + (19:16 @3) + (12:40 @4) 6.52 km (6:25 / km) +230m 5:27 / km
ahr:134 max:148 shoes: newbalance

Porclis - Digg - Manalla.

Thursday Sep 27, 2012 #

10 AM

Running (morning jog) 25:31 intensity: (2:14 @0) + (14 @1) + (8:31 @2) + (10:57 @3) + (3:08 @4) + (27 @5) 4.01 km (6:22 / km) +114m 5:34 / km
ahr:124 max:142 shoes: newbalance

Lake Cresta loop (short).

Wednesday Sep 26, 2012 #

10 AM

Running (morning jog) 24:34 intensity: (44 @0) + (32 @1) + (11:14 @2) + (11:44 @3) + (20 @4) 3.81 km (6:27 / km) +92m 5:45 / km
ahr:126 max:140 shoes: newbalance

Prada loop.
4 PM

Walking (with poles) 1:08:00 intensity: (4:01 @0) + (7:21 @1) + (52:47 @2) + (3:51 @3) 6.52 km (10:26 / km) +325m 8:21 / km
ahr:110 max:139 shoes: newbalance

Crap Barcazi - Digg.
10 PM

stretching 10:00 [1]

Tuesday Sep 25, 2012 #

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

Before and after sprints.
6 PM

Orienteering 8:49 intensity: (2:37 @0) + (10 @1) + (39 @2) + (40 @3) + (3:24 @4) + (1:19 @5) ** 1.46 km (6:04 / km) +4m 5:59 / km
ahr:140 max:153 shoes: Nike Free

O sprint in Chur, course 2 ( O training OLG Chur).

Orienteering 7:48 intensity: (1:12 @0) + (5 @1) + (37 @2) + (44 @3) + (4:17 @4) + (53 @5) ** 1.3 km (6:00 / km) +3m 5:56 / km
ahr:142 max:154 shoes: Nike Free

O sprint in Chur, course 1

Monday Sep 24, 2012 #

3 PM

Running 41:24 intensity: (2:05 @0) + (1:08 @1) + (10:35 @2) + (16:29 @3) + (9:00 @4) + (2:07 @5) 6.47 km (6:24 / km) +95m 5:58 / km
ahr:133 max:150 shoes: newbalance

Otelfingen Steinhof.

Sunday Sep 23, 2012 #

1 PM

Orienteering race 50:54 intensity: (3:20 @0) + (5 @1) + (3:38 @2) + (5:38 @3) + (19:40 @4) + (18:33 @5) 5.81 km (8:46 / km) +146m 7:47 / km
ahr:144 max:158 shoes: X-Talon 212-3

Basler Einzel-OL, regional event near Büren/ Liestal. Good weather conditions. After a long climbing to the start (220 m up), I had a very bad starting phase. Missed control #1 ( 3 min ), continued to #3, then to #2 ( 2 min ), then back to #3, which I missed at the second approach ( 2 min ). Rest ok then, except #11 in the green, where I lost another 2 minutes. Still best time on the course...

Tuesday Sep 18, 2012 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Nike Free

Before the O training.
6 PM

Orienteering 10:18 intensity: (33 @0) + (16 @1) + (2:31 @2) + (4:47 @3) + (2:11 @4) *** 1.26 km (8:09 / km) +48m 6:51 / km
ahr:131 max:145 shoes: x-talon 190

O sprint in Domat/Ems, Course 1. Club training OLG Chur.

Orienteering 8:25 intensity: (50 @0) + (2 @1) + (35 @2) + (1:27 @3) + (5:31 @4) *** 1.08 km (7:49 / km) +36m 6:42 / km
ahr:138 max:145 shoes: x-talon 190

O sprint in Domat/Ems, Course 2.

Monday Sep 17, 2012 #

9 AM

Walking (with poles) 4:11:54 intensity: (9:33 @0) + (13:35 @1) + (2:45:31 @2) + (1:03:15 @3) 15.86 km (15:53 / km) +2141m 9:29 / km
ahr:121 max:139 shoes: newbalance

Trin Mulin - Bargis - Cassons. A looong uphill. Downhill by cable car/chair lift to Flims.



The Bargis valley seen from a point at km 9.1, altitude 1820m (after about 1000m of climbing)
.
.

Sunday Sep 16, 2012 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

To the start of the race.
11 AM

Orienteering race 49:46 intensity: (7:22 @0) + (6 @1) + (50 @2) + (6:26 @3) + (32:09 @4) + (2:53 @5) *** 5.22 km (9:31 / km) +144m 8:22 / km
ahr:144 max:151 shoes: X-Talon 212-3

O race Piz Sorega/Alta Badia. Altitude 2000m. Very good weather conditions, nice terrain. At the beginning I had some problems interpreting the map in the open. Then quite ok. Total mistakes: 3..4 minutes. 2nd place M65.
6 PM

Note

maps are here

Saturday Sep 15, 2012 #

12 PM

Orienteering race 25:43 intensity: (2:10 @0) + (4 @1) + (11 @2) + (32 @3) + (18:16 @4) + (4:30 @5) *** 3.27 km (7:52 / km) +100m 6:49 / km
ahr:145 max:158 shoes: X-Talon 212-3

Relay race in Corvara. Did the 2nd leg for a mixed italian/swiss open class team. Had a good race, but unfortunately missed control #6, too bad.

Friday Sep 14, 2012 #

Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +30m 6:57 / km
shoes: x-talon 190

Before the race.
4 PM

Orienteering race 16:47 intensity: (2:15 @0) + (1 @1) + (24 @2) + (24 @3) + (8:59 @4) + (4:44 @5) ** 2.17 km (7:43 / km) +70m 6:39 / km
ahr:147 max:154 shoes: x-talon 190

O sprint in Colfosco/Alta Badia. Easy course in urban/grass/forest terrain. Very nice weather again. Seems I am the one and only Swiss here.
1st place (out of only 4).

Tuesday Sep 11, 2012 #

6 PM

Orienteering 48:07 intensity: (3:59 @0) + (18:19 @2) + (25:08 @3) + (41 @4) **** 4.01 km (12:01 / km) +224m 9:23 / km
ahr:130 max:141 shoes: X-Talon 212-3

O training Ils Aults/Ems (Club training OLG Chur). In the rain.

Monday Sep 10, 2012 #

6 PM

Running 55:02 intensity: (3:05 @0) + (44 @1) + (22:30 @2) + (26:04 @3) + (1:48 @4) + (51 @5) 8.01 km (6:52 / km) +240m 5:59 / km
ahr:128 max:142 shoes: newbalance

Trin - Digg - Manalla.

Sunday Sep 9, 2012 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: x-talon 190

Before the race.
10 AM

Orienteering race 15:52 intensity: (2:54 @0) + (4 @1) + (38 @2) + (35 @3) + (5:32 @4) + (6:09 @5) *** 2.78 km (5:42 / km) +36m 5:21 / km
ahr:147 max:157 shoes: x-talon 190

Sprint O championships in Zofingen. First part in the forest, then town. 3 minor mistakes of maybe 20..30 s total. Rest ok.

Saturday Sep 8, 2012 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

To the start of the race.
3 PM

Orienteering 55:34 intensity: (3:43 @0) + (29 @2) + (41 @3) + (8:29 @4) + (42:12 @5) *** 6.59 km (8:26 / km) +317m 6:48 / km
ahr:152 max:161 shoes: X-Talon 212-3

National event near Zofingen. Ideal weather conditions, sunny and warm. Technically on the easy side.
Had a decent race, lost some time on the long leg at the end due to bad route choice and some lower back pain.

Friday Sep 7, 2012 #

Note
(rest day)

Thursday Sep 6, 2012 #

Note
(rest day)

Wednesday Sep 5, 2012 #

11 AM

Walking 1:05:37 intensity: (32 @0) + (49 @1) + (1:03:04 @2) + (1:12 @3) 5.08 km (12:54 / km) +444m 8:59 / km
ahr:118 max:136 shoes: newbalance

Nagens - Vorab. Warmup for O training.
1 PM

Orienteering 42:59 intensity: (6:00 @0) + (8 @1) + (4:35 @2) + (19:12 @3) + (13:04 @4) **** 4.3 km (10:00 / km) +148m 8:32 / km
ahr:136 max:144 shoes: X-Talon 212-3

O training Vorab. Altitude 2570 m. Good weather conditions. Snow at some places.
2 PM

Note

Vorab - Laax downhill (missed the bus at Alp Nagens). Another 13 km in 2h25 (1500 m down).

Tuesday Sep 4, 2012 #

6 PM

Orienteering race 14:38 intensity: (1:58 @0) + (30 @1) + (29 @2) + (4:25 @3) + (6:01 @4) + (1:15 @5) ** 2.26 km (6:29 / km) +32m 6:04 / km
ahr:141 max:152 shoes: newbalance

O sprint race in the old town of Chur. Course 1.

Orienteering race 16:10 intensity: (39 @0) + (4 @1) + (31 @2) + (2:12 @3) + (12:42 @4) + (2 @5) ** 2.5 km (6:28 / km) +26m 6:09 / km
ahr:142 max:151

Sprint Chur, course 2.
7 PM

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

Before and after the sprints.

Monday Sep 3, 2012 #

3 PM

Running intervals 42:31 intensity: (5:22 @0) + (1:02 @1) + (18:04 @2) + (10:25 @3) + (7:27 @4) + (11 @5) 6.26 km (6:48 / km) +80m 6:23 / km
ahr:128 max:150 shoes: newbalance

Intervals on the track in Flims Prau La Selva. Track is 300m, soft, with some sand on it. Could'nt push HR beyond 150. Did only 1 set of 10x 30s run / 30 s jog. Was too tired to do more and gluteus maximus is sore from yesterday's climbing.

Sunday Sep 2, 2012 #

stretching 10:00 [1]

9 AM

Walking (with poles) 3:52:18 intensity: (11:11 @0) + (26:24 @1) + (3:05:36 @2) + (8:51 @3) + (12 @4) + (4 @5) 21.4 km (10:51 / km) +1030m 8:45 / km
ahr:110 max:135 shoes: newbalance

Hiking Ruin Aulta. Nice day, sunny and warm.

Saturday Sep 1, 2012 #

6 PM

Running 1:09:52 intensity: (4:05 @0) + (47 @1) + (18:00 @2) + (22:41 @3) + (24:19 @4) 10.4 km (6:43 / km) +361m 5:43 / km
ahr:134 max:146

A rather longish loop. Lake Cresta - Uaul Grond - Conn. Grey day, but no rain finally.

« Earlier | Later »