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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Orienteering13 9:35:07 43.75(13:09) 70.41(8:10) 2077
  Running14 6:37:24 36.97 59.49 1762
  Walking2 3:58:12 12.7(18:45) 20.44(11:39) 783
  stretching3 34:00
  Total25 20:44:43 93.42 150.34 4622

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Wednesday Sep 30, 2015 #

4 PM

Running intervals 43:00 intensity: (30:00 @2) + (13:00 @4) 6.61 km (6:30 / km) +327m 5:13 / km
shoes: Kinvara6

Breitlen loops. 5 x 2:35.

Tuesday Sep 29, 2015 #

9 AM

Running (Morning jog) 18:56 [2] 3.05 km (6:12 / km) +60m 5:39 / km
shoes: Kinvara6

In the neighborhood.
1 PM

Orienteering 48:14 [3] *** 5.99 km (8:03 / km) +257m 6:38 / km
shoes: x-talon-190-2

O training Gsang/Furtbüel.

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

Back to the parking.

Sunday Sep 27, 2015 #

12 PM

Orienteering 48:21 [4] *** 4.84 km (9:59 / km) +278m 7:46 / km
shoes: x-talon-190-2

OL.biel.seeland near Biel (Bellmund/Jäissberg). Regional event, good weather conditions. Mistakes to control #7 and #15, 2 min. + 40 sec.
2nd place, 1 min. behind.

Saturday Sep 26, 2015 #

11 AM

Orienteering race 31:10 [4] ** 4.99 km (6:15 / km) +4m 6:13 / km
shoes: Saucony A6 Racing

Urban O race in Zug.

Running warm up/down 7:00 [2]
shoes: Saucony A6 Racing

Before the race.

Friday Sep 25, 2015 #

Note
(rest day)

Thursday Sep 24, 2015 #

4 PM

Running 50:36 intensity: (30:36 @2) + (20:00 @4) 8.27 km (6:07 / km) +198m 5:28 / km
shoes: Kinvara6

In the neighborhood, included 2 x 2 km at higher pace ( 9:10 and 8:58 ).

Wednesday Sep 23, 2015 #

6 PM

Orienteering 25:11 [3] ** 3.7 km (6:48 / km) +60m 6:18 / km
shoes: Kinvara6

ASVZ city sprint in Zuerich-Niederdorf.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Kinvara6

Before the race.

Tuesday Sep 22, 2015 #

4 PM

Running 32:56 [3] 5.5 km (5:59 / km) +174m 5:10 / km
shoes: Kinvara6

Eigi loop (short), at a decent pace.

Monday Sep 21, 2015 #

11 AM

Walking 58:12 [1] 4.44 km (13:06 / km) +323m 9:37 / km

To Flims-Waldhaus and back. Only uphill logged

Sunday Sep 20, 2015 #

10 AM

Orienteering race 58:59 [4] **** 6.0 km (9:50 / km) +260m 8:05 / km
shoes: Inov ROCLITE

7th National Event, long distance, Passo del San Bernardino, altitude ~2000m. Open terrain, very wet, bad runnability. Low temperature, strong wind, drizzle during first part of the race. 2 mistakes, maybe 5 min. total.

Saturday Sep 19, 2015 #

3 PM

Orienteering race 34:42 [4] **** 4.0 km (8:41 / km) +100m 7:43 / km
shoes: x-talon-190-2

6th National Event, middle distance race near San Bernardino, in the rain. Had a bad race. Bad route to control #1, missed #2, very bad route to #4, luckily found #5, bad route to #9 and # 10 :-(( Total mistakes about 6 min.
3rd place.

Friday Sep 18, 2015 #

9 AM

Running (Morning jog) 35:57 intensity: (20:00 @2) + (15:57 @3) 5.47 km (6:35 / km) +166m 5:43 / km
shoes: Kinvara6

Eigi loop (short).

stretching 12:00 [1]

Wednesday Sep 16, 2015 #

2 PM

Orienteering 40:08 [3] *** 4.86 km (8:16 / km) +178m 6:59 / km
shoes: x-talon-190-2

O training Laubberg/Glattfelden.

Tuesday Sep 15, 2015 #

2 PM

Running 55:42 intensity: (30:00 @2) + (25:42 @3) 8.51 km (6:33 / km) +273m 5:38 / km
shoes: Kinvara6

Eigi loop (short) + some hill intervals (4 loops).

Monday Sep 14, 2015 #

Note
(rest day)

Sunday Sep 13, 2015 #

12 PM

Orienteering race 50:52 [4] *** 5.38 km (9:27 / km) +238m 7:44 / km
shoes: Inov ROCLITE

Rafzerfelder OL, regional event, Laubberg near Glattfelden. Had a rather bad race. Some questionable controls in the green. Anyway, best time ...

Saturday Sep 12, 2015 #

12 PM

Orienteering race 40:46 [4] *** 4.9 km (8:19 / km) +130m 7:21 / km
shoes: Inov ROCLITE

Wiggertaler OL, regional event near Vordemwald, Bad mistake to control #2. 3 min. lost, Rest more or less ok.

Friday Sep 11, 2015 #

9 AM

Running (Morning jog) 19:00 [2] 3.02 km (6:18 / km) +59m 5:44 / km
shoes: Kinvara6

In the neighborhood.

stretching 12:00 [1]

Thursday Sep 10, 2015 #

12 PM

Walking 3:00:00 [1] 16.0 km (11:15 / km) +460m 9:50 / km
shoes: Nike Zoom

Eigi - Schartenfels and back.

Wednesday Sep 9, 2015 #

2 PM

Orienteering 1:13:37 intensity: (40:00 @2) + (33:37 @3) *** 8.45 km (8:42 / km) +215m 7:43 / km
shoes: x-talon-190-2

Easy paced O training Kindhausen/Wildert.

Tuesday Sep 8, 2015 #

4 PM

Running 56:06 [3] 8.52 km (6:35 / km) +264m 5:42 / km
shoes: Kinvara6

Eigi loop (short) + some hill intervals (4 loops).

Saturday Sep 5, 2015 #

12 PM

Orienteering race 55:20 [4] *** 6.64 km (8:20 / km) +285m 6:52 / km
shoes: Inov ROCLITE

Wisliger OL, regional event, map Gsang-Furtbuel. Bad mistake: ran from control #7 to #9, then back to #8. 7 min. lost!

Friday Sep 4, 2015 #

6 PM

Orienteering race 31:52 [4] ** 4.99 km (6:23 / km) +20m 6:16 / km
shoes: Saucony A6 Racing

Oepfel Trophy urban O race in Felben/Wellhausen. Some suboptimal routes ( 1 min.) + problem at #12 ( 50 sec.).

Running warm up/down 10:00 [2]
shoes: Saucony A6 Racing

Before the race.

Thursday Sep 3, 2015 #

8 AM

Running (Morning jog) 19:13 intensity: (10:00 @2) + (9:13 @3) 3.07 km (6:16 / km) +62m 5:41 / km
shoes: Kinvara6

In the neighborhood.

stretching 10:00 [1]

2 PM

Orienteering 16:35 [3] ** 2.57 km (6:27 / km) +28m 6:07 / km
shoes: Kinvara6

Urban O training in Cham. Sprint 1.

Orienteering 19:20 [4] ** 3.1 km (6:15 / km) +24m 6:01 / km
shoes: Kinvara6

Sprint 2.

Tuesday Sep 1, 2015 #

5 PM

Running 34:58 intensity: (17:00 @2) + (17:58 @3) 5.49 km (6:22 / km) +179m 5:29 / km
shoes: Kinvara4

Eigi loop (short). In heavy rainfall, thunderstorm.

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