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Training Log Archive: kurthu

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Cycling17 10:00:04
  Running12 6:24:03 36.85(10:25) 59.3(6:29) 488
  Orienteering7 5:57:21 23.44(15:15) 37.73(9:28) 865
  stretching9 1:30:00
  Total32 23:51:28 60.29 97.03 1353
  [1-5]32 23:51:22

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Saturday Apr 30, 2016 #

3 PM

Running 39:25 intensity: (46 @1) + (13:41 @2) + (20:10 @3) + (4:48 @4) 6.0 km (6:34 / km) +120m 5:58 / km
ahr:128 max:145 shoes: Kinvara6

Easy jogging in the neighborhood. Included 10 x 30s/30s run/jog.

stretching 10:00 [1]

Friday Apr 29, 2016 #

11 AM

Cycling (indoor trainer) 30:06 intensity: (2:20 @1) + (27:44 @2) + (2 @3)
ahr:109 max:121

Ergo bike, 3 hills.

Cycling 10:08 intensity: (13 @1) + (9:30 @2) + (25 @3)
ahr:116 max:128

Fitness test. 6 min. @ 140 W -> HR = 128.

Thursday Apr 28, 2016 #

10 AM

Cycling (indoor trainer) 30:04 intensity: (6 @1) + (29:40 @2) + (18 @3)
ahr:112 max:124

BBA, ergo bike, 3 hills.
2 PM

Orienteering 48:18 intensity: (40 @2) + (19:12 @3) + (28:26 @4) *** 5.21 km (9:16 / km) +207m 7:44 / km
ahr:140 max:149 shoes: Inov ROCLITE

O training Schauenberg. Course of 2nd national event.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +40m 6:40 / km
shoes: Inov ROCLITE

To the start of the O training.

stretching 10:00 [1]

Wednesday Apr 27, 2016 #

8 AM

Cycling (indoor trainer) 30:09 intensity: (2:45 @1) + (27:10 @2) + (14 @3)
ahr:110 max:124

BBA, ergo bike, 3 hills.
4 PM

Running warm up/down 14:00 [2] 2.2 km (6:22 / km)
shoes: Kinvara6

Warm up on the track in Regensdorf.

Running 24:53 intensity: (2:03 @2) + (15:36 @3) + (4:14 @4) + (3:00 @5) 4.0 km (6:13 / km)
ahr:137 max:155 shoes: Kinvara6

Determination of lactate threshold. 4 + 4 + 4 + 3 min increasing HR using Garmin 630. Threshold HR = 146.

stretching 10:00 [1]

Tuesday Apr 26, 2016 #

8 AM

Cycling (indoor trainer) 30:09 intensity: (2:41 @1) + (27:11 @2) + (17 @3)
ahr:110 max:124

BBA, ergo bike, 3 hills.
5 PM

Running 32:13 intensity: (31 @1) + (9:35 @2) + (17:52 @3) + (4:15 @4) 4.94 km (6:31 / km) +97m 5:56 / km
ahr:130 max:142 shoes: Kinvara6

Eigi loops.

stretching 10:00 [1]

Sunday Apr 24, 2016 #

12 PM

Orienteering 38:23 intensity: (25 @2) + (3:23 @3) + (11:49 @4) + (22:46 @5) *** 4.2 km (9:08 / km) +190m 7:27 / km
ahr:151 max:157 shoes: icebug spirit4 olx

Hindelbanker OL, regional event in Heimiswil near Burgdorf. Nasty weather, cold, some snow showers.
I had a decent race, no major mistakes. Best time M70.

Friday Apr 22, 2016 #

9 AM

Cycling (indoor trainer) 30:15 intensity: (3:00 @1) + (27:00 @2) + (15 @3)
ahr:108 max:121

BBA, ergo bike, 3 hills.

Cycling (indoor trainer) 10:06 intensity: (9 @1) + (7:53 @2) + (2:04 @3)
ahr:118 max:129

Fitness test, 6 min @ 140 W -> HR 129.
2 PM

Running intervals 49:12 intensity: (9 @1) + (14:07 @2) + (17:33 @3) + (8:03 @4) + (9:20 @5) 7.66 km (6:25 / km) +2m 6:25 / km
ahr:136 max:161 shoes: Kinvara6

On the track in Regensdorf. 5 x 600 m, threshold pace.

stretching 10:00 [1]

Thursday Apr 21, 2016 #

Note
(rest day)

Wednesday Apr 20, 2016 #

3 PM

Orienteering 31:56 intensity: (30 @2) + (4:30 @3) + (14:01 @4) + (12:55 @5) *** 3.81 km (8:23 / km) +55m 7:49 / km
ahr:147 max:156 shoes: Inov ROCLITE

O training Möhlin. Course of 3 days ago at a decent pace.

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

Before the O training.

Tuesday Apr 19, 2016 #

8 AM

Cycling (indoor trainer) 30:08 intensity: (1:44 @1) + (27:42 @2) + (42 @3)
ahr:111 max:128

BBA, ergo bike, 3 hills.
2 PM

Running intervals 44:36 intensity: (27 @1) + (17:38 @2) + (16:11 @3) + (5:39 @4) + (4:41 @5) 7.01 km (6:22 / km) +4m 6:20 / km
ahr:131 max:158 shoes: Kinvara6

On the track in Regensdorf. 6 x 400m, interval pace.

stretching 10:00 [1]

Monday Apr 18, 2016 #

12 PM

Cycling (indoor trainer) 30:13 intensity: (6 @0) + (5:12 @1) + (24:49 @2) + (6 @3)
ahr:108 max:122

Ergo bike, 3 hills.

Sunday Apr 17, 2016 #

10 AM

Orienteering race 40:07 [4] *** 4.5 km (8:55 / km) +70m 8:16 / km
shoes: x-talon-190-2

Middle distance championships near Möhlin. Early start and nasty weather. Decent race until control #6. Bad mistake to #7, nearly 6 min. and motivation lost. Rest more or less ok. Positive: Parking at the event center, no hamstring pain.

Running warm up/down 34:00 [2] 5.0 km (6:48 / km)
shoes: x-talon-190-2

To the start of the race and back from finish, in the pouring rain :-(

Saturday Apr 16, 2016 #

Note
(rest day)

Friday Apr 15, 2016 #

Cycling (indoor trainer) 30:00 [2]
max:120

BBA, ergo bike, 3 hills.

Cycling (indoor trainer) 10:00 [3]
max:128

Fitness test, 6 min @ 140 W -> HR 128.
2 PM

Orienteering 57:29 intensity: (57 @1) + (25:52 @2) + (29:53 @3) + (47 @4) *** 5.81 km (9:54 / km) +73m 9:18 / km
ahr:127 max:144 shoes: Inov ROCLITE

Another compass training, Suhrhard.

Thursday Apr 14, 2016 #

5 PM

Running 43:41 intensity: (47 @1) + (13:42 @2) + (17:42 @3) + (11:30 @4) 6.99 km (6:15 / km) +108m 5:48 / km
ahr:131 max:148 shoes: Kinvara6

Otelfingen - Birch.

stretching 10:00 [1]

Wednesday Apr 13, 2016 #

8 AM

Cycling (indoor trainer) 30:04 intensity: (3:06 @1) + (26:29 @2) + (29 @3)
ahr:109 max:123

BBA, ergo bike, 3 hills.

Tuesday Apr 12, 2016 #

9 AM

Cycling (indoor trainer) 30:14 intensity: (2:27 @1) + (27:26 @2) + (21 @3)
ahr:112 max:123

BBA, ergo bike, 3 hills.
2 PM

Running 38:39 intensity: (19 @1) + (11:27 @2) + (17:11 @3) + (3:34 @4) + (6:08 @5) 6.4 km (6:02 / km) +4m 6:01 / km
ahr:133 max:158 shoes: Kinvara6

On the track in Regensdorf. 2x 1 km "fast". No hamstring pain.

stretching 10:00 [1]

Sunday Apr 10, 2016 #

Orienteering 1:29:00 [2] *** 8.5 km (10:28 / km) +50m 10:10 / km
ahr:119 max:141 shoes: Inov ROCLITE

O training Suhrhard. Compass exercise. Walking/jogging.

Saturday Apr 9, 2016 #

9 AM

Cycling (indoor trainer) 30:06 intensity: (2:53 @1) + (27:13 @2)
ahr:110 max:121

BBA, ergo bike, 3 hills.
4 PM

Cycling intervals (indoor trainer) 45:20 intensity: (4:10 @1) + (23:51 @2) + (12:15 @3) + (5:04 @4)
ahr:121 max:148

Intervals 6 x 1 min. @ 250 W every 5 min.

stretching 10:00 [1]

Friday Apr 8, 2016 #

9 AM

Cycling (indoor trainer) 30:08 intensity: (3:25 @1) + (25:59 @2) + (44 @3)
ahr:109 max:122

BBA, ergo bike, 3 hills.

Cycling (indoor trainer) 10:08 intensity: (9 @1) + (8:50 @2) + (1:09 @3)
ahr:117 max:131

Fitness test, 6 min @ 140 W -> HR 129.

Thursday Apr 7, 2016 #

9 AM

Cycling (indoor trainer) 30:08 intensity: (1:20 @1) + (28:26 @2) + (22 @3)
ahr:113 max:123

BBA, ergo bike, 3 hills.

Tuesday Apr 5, 2016 #

9 AM

Cycling (indoor trainer) 30:12 intensity: (3:02 @1) + (27:09 @2) + (1 @3)
ahr:112 max:126

BBA, ergo bike, 3 hills.

Cycling (indoor trainer) 10:13 intensity: (10 @1) + (7:32 @2) + (2:31 @3)
ahr:120 max:131

Fitness test, 6 min @ 140 W -> HR 131.
5 PM

Cycling (indoor trainer) 52:03 intensity: (53 @1) + (21:39 @2) + (15:11 @3) + (10:56 @4) + (3:24 @5)
ahr:131 max:153

Intervals on the ergo bike. 5 x 3min/3min @ 180W/100 W.

Sunday Apr 3, 2016 #

10 AM

Orienteering race 52:08 [4] *** 5.7 km (9:09 / km) +220m 7:40 / km
(injured) shoes: icebug spirit4 olx

2nd National Event near Schlatt/Schauenberg. Good weather conditions. Course was technically on the easy side. I had a decent race, 2 suboptimal routes maybe.
Hamstring pain in the second half of the race, had to slow down.
5th place out of 37.

Running warm up/down 14:00 [2] 2.0 km (7:00 / km) +50m 6:13 / km
shoes: icebug spirit4 olx

To the start of the race.

Saturday Apr 2, 2016 #

Note
(rest day)

Friday Apr 1, 2016 #

10 AM

Cycling (indoor trainer) 30:10 intensity: (1:33 @1) + (28:19 @2) + (18 @3)
ahr:114 max:126

BBA, ergo bike, 3 hills.
1 PM

Running 21:24 intensity: (49 @1) + (14:43 @2) + (5:52 @3) 3.1 km (6:55 / km) +64m 6:16 / km
ahr:121 max:133 shoes: Kinvara6

Short and very easy jogging in the neighborhood. No pain.

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