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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Orienteering10 7:03:09 31.59(13:24) 50.84(8:19) 1140
  Cycling4 3:49:57 36.41 58.6 618
  Running8 2:39:49 14.79(10:48) 23.81(6:43) 402
  stretching3 30:00
  Total18 14:02:55 82.8 133.25 2160

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Friday Sep 30, 2016 #

1 PM

Running 34:20 intensity: (46 @1) + (5:55 @2) + (16:56 @3) + (10:43 @4) 4.94 km (6:57 / km) +119m 6:12 / km
ahr:133 max:149 shoes: Kinvara6

Breitlen loops. Very easy pace.

Wednesday Sep 21, 2016 #

Note
(sick)

Monday Sep 19, 2016 #

1 PM

Orienteering 33:46 intensity: (5 @1) + (3:55 @2) + (10:09 @3) + (19:37 @4) ** 5.42 km (6:14 / km) +70m 5:51 / km
ahr:138 max:149 shoes: Kinvara6

Urban O training Huenenberg.

stretching 10:00 [1]

Sunday Sep 18, 2016 #

12 PM

Orienteering race 41:41 intensity: (5:21 @1) + (9:33 @2) + (16:22 @3) + (10:25 @4) ** 5.88 km (7:06 / km) +72m 6:41 / km
ahr:133 max:145 shoes: Kinvara6

Urban O race in Huenenberg near Zug. Decent weather conditions. Mistakes: ran 5-4-3-4-5 ( 1 min.), 90° mistake from 7 to 8 ( 2 min.).

Saturday Sep 17, 2016 #

1 PM

Orienteering race 38:42 intensity: (5:42 @2) + (5:35 @3) + (26:46 @4) + (39 @5) **** 2.49 km (15:33 / km) +146m 12:02 / km
ahr:141 max:154 shoes: icebug spirit4 olx

ZH-Oberlaender-OL. Good weather conditions. Schutt-Atzmaennig. In the rock labyrith.
2 major plus some minor mistakes. Time lost maybe 8 min. total.

Friday Sep 16, 2016 #

Note
(rest day)

Thursday Sep 15, 2016 #

12 PM

Orienteering 42:13 intensity: (7:10 @2) + (16:22 @3) + (17:34 @4) + (1:07 @5) *** 5.04 km (8:22 / km) +113m 7:32 / km
ahr:139 max:151 shoes: Inov ROCLITE

O training Taegerwilerwald. Some drizzle.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Inov ROCLITE

To the start of the O training.

Wednesday Sep 14, 2016 #

4 PM

Cycling (Mountain bike) 1:39:24 intensity: (4:25 @1) + (1:34:59 @2) 31.02 km (3:12 / km) +189m 3:07 / km
ahr:112 max:122

Wuerenlos - Regensdorf - Katzensee - Buchs.
C • Kilometer Schnitt beim Radfahren? 2

Tuesday Sep 13, 2016 #

9 AM

Running 19:20 intensity: (1:23 @1) + (10:34 @2) + (7:23 @3) 3.1 km (6:15 / km) +67m 5:38 / km
ahr:125 max:139 shoes: Kinvara6

BBA in the neighborhood.
3 PM

Cycling (mountain bike) 1:30:25 intensity: (7:25 @1) + (1:22:42 @2) + (18 @3) 27.58 km (3:17 / km) +429m 3:03 / km
ahr:115 max:130

Laegern roundtrip. Regensberg - Ennetbaden.

Sunday Sep 11, 2016 #

12 PM

Orienteering race 1:07:48 [5] *** 7.84 km (8:39 / km) +155m 7:52 / km
shoes: x-talon-190-2

Long Distance Championships Seeruecken/Ermatingen. With new compass, but bad race again. Felt exhausted. Big mistake to 3rd last control (more than 3 min.).
10./46

Saturday Sep 10, 2016 #

3 PM

Orienteering race 51:26 [4] *** 5.8 km (8:52 / km) +92m 8:13 / km
shoes: x-talon-190-2

7th National Event Tägerwilerwald near Ermatingen. Compass damaged/lost after control #1. Big problems..
10./43

Most important part is missing...

Friday Sep 9, 2016 #

6 PM

Orienteering race 27:34 intensity: (3:17 @2) + (6:36 @3) + (17:26 @4) + (15 @5) *** 4.12 km (6:42 / km) +12m 6:36 / km
ahr:141 max:151 shoes: Saucony A6 Racing

Urban O race in Ermatingen. Oepfel-Trophy #9. Good conditions, decent race, some small mistakes, maybe 20 s.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Saucony A6 Racing

Before the race.

stretching 10:00 [1]

Wednesday Sep 7, 2016 #

1 PM

Orienteering 45:25 intensity: (3:08 @1) + (5:46 @2) + (13:42 @3) + (22:49 @4) *** 5.27 km (8:37 / km) +185m 7:20 / km
ahr:137 max:149 shoes: Inov ROCLITE

O training Irchel. Course of last Sunday again. Some alternative routes.

Tuesday Sep 6, 2016 #

2 PM

Running intervals 35:06 intensity: (2:47 @1) + (16:36 @2) + (8:11 @3) + (7:11 @4) + (21 @5) 6.17 km (5:42 / km) +2m 5:41 / km
ahr:129 max:151 shoes: Kinvara6

On the track in Regensdorf. 200, 400, 600, 400, 5x200m.

stretching 10:00 [1]

Monday Sep 5, 2016 #

10 AM

Cycling (indoor trainer) 30:05 intensity: (10:50 @1) + (19:15 @2)
ahr:105 max:118

Ergo bike, 3 hills.
11 AM

Cycling (indoor trainer) 10:03 intensity: (3:06 @1) + (6:57 @2)
ahr:110 max:128

Fitness test. 6 min @ 140 W -> 128 bpm.

Sunday Sep 4, 2016 #

11 AM

Orienteering race 50:02 intensity: (8:12 @3) + (25:04 @4) + (16:46 @5) *** 5.38 km (9:18 / km) +245m 7:34 / km
ahr:147 max:155 shoes: icebug spirit4 olx

Glattal-OL, 6th National Event. Buch am Irchel. Good conditions. Technically rather on the easy side. Some mistakes: control #3 30 sec., #4 2 min., bad route to #7 30 sec., bad route to #8 maybe 1 min.
Total mistakes 3 min.

Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +150m 7:42 / km
shoes: icebug spirit4 olx

Jogging/walking to the start of the race.

Friday Sep 2, 2016 #

8 AM

Running 19:03 intensity: (48 @1) + (10:31 @2) + (7:26 @3) + (18 @4) 3.11 km (6:08 / km) +64m 5:34 / km
ahr:126 max:142 shoes: Kinvara6

BBA, in the neighborhood.
6 PM

Orienteering race 24:32 [4] ** 3.6 km (6:49 / km) +50m 6:22 / km
shoes: Saucony A6 Racing

Urban O race in Dussnang, Oepfel-Trophy #8. Good conditions, not too hot. Had a decent race, no mistakes.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Saucony A6 Racing

Before the race.

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