Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Oct 31, 2004:

activity	#	time	miles		km		+m
Cycling	13	16:08:41	196.35	(4:56)	316.0	(3:04)	4885
Running	28	15:04:18	95.19	(9:30)	153.2	(5:54)	2390
Strength	7	5:03:00
Walking	5	4:12:44	11.37	(22:14)	18.3	(13:49)	3012
Orienteering	5	2:55:41	13.05	(13:28)	21.0	(8:22)	670
Total	30	43:24:24	315.97		508.5		10957

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Sunday Oct 31, 2004 #

Orienteering (competition) 45:31 [4] 5.7 km (7:59 / km) +205m 6:46 / km
ahr:154 max:162

Open course of Tomila. Easy and mostly on trails.Was too lazy to check control numbers, punched a wrong control...

Running 25:00 [2] 4.0 km (6:15 / km)

Warm-up/cool-down for orienteering

Saturday Oct 30, 2004 #

Running (Morning run) 25:33 [2] 4.5 km (5:41 / km) +85m 5:11 / km
ahr:125 max:139

Strength 35:00 [1]

Cycling 1:01:17 [2] 23.6 km (2:36 / km) +170m 2:30 / km
ahr:126 max:139

To/from gym. Mostly on roads.

Friday Oct 29, 2004 #

Running 53:22 [3] 9.0 km (5:56 / km) +190m 5:22 / km
ahr:131 max:147

Breitlen loops. 2 x long, 2 x short. Running in the fog.

Thursday Oct 28, 2004 #

Orienteering 19:40 [4] 2.7 km (7:17 / km) +80m 6:21 / km

Rerun of a short distance race I did early this year.

Running 30:00 [2] 5.0 km (6:00 / km)

warm-up/cool-down for O-training.

Wednesday Oct 27, 2004 #

Running (Morning run) 30:11 [2] 5.0 km (6:02 / km) +100m 5:29 / km
ahr:127 max:142

Cycling 2:04:39 [3] 45.6 km (2:44 / km) +570m 2:34 / km
ahr:129 max:143

Lägern roundtrip + Katzenseeloop.

Tuesday Oct 26, 2004 #

Strength 47:00 [1]

Monday Oct 25, 2004 #

Running (Morning run) 22:19 [2] 4.0 km (5:35 / km) +55m 5:13 / km
ahr:124 max:139

Orienteering 29:50 [3] 4.0 km (7:28 / km) +120m 6:29 / km
ahr:139 max:153

O-training in Fürstenwald. Easy course, mostly on trails. With taping + ankle support. Had to go very low pace on direct routes.

Running 25:00 [2] 4.0 km (6:15 / km)

Warm-up/cool-down for O-training.

Sunday Oct 24, 2004 #

Running (Morning run) 22:17 [2] 4.0 km (5:34 / km) +55m 5:13 / km
ahr:124 max:136

Walking (with poles) 56:22 [2] 4.0 km (14:06 / km) +580m 8:10 / km
ahr:118 max:130

Climbing to Ruina Belmont. Easy pace. Only uphill logged. No chairlift for downhill this time..

Saturday Oct 23, 2004 #

Running (Morning run) 35:40 [3] 6.0 km (5:57 / km) +110m 5:27 / km
ahr:129 max:142

Cresta - Parlatsch. Warm and sunny weather.

Cycling (Bike-O) 59:32 [2] 15.8 km (3:46 / km) +355m 3:23 / km
ahr:123 max:146

On trails. With middle distance-map of WOC 03.

Friday Oct 22, 2004 #

Running (Morning run) 30:20 [2] 5.0 km (6:04 / km) +90m 5:34 / km
ahr:126 max:138

Cycling 59:15 [2] 17.7 km (3:21 / km) +395m 3:01 / km
ahr:126 max:142

Cauma - Pintrun - Parlatsch.

Thursday Oct 21, 2004 #

Running (Morning run) 30:51 [2] 5.0 km (6:10 / km) +95m 5:38 / km
ahr:125 max:137

Cycling 1:42:16 [2] 35.0 km (2:55 / km) +525m 2:43 / km
ahr:122 max:137

Lägern roundtrip. Easy biking. Nice weather again after a few rainy days.

Wednesday Oct 20, 2004 #

Running 46:22 [3] 8.0 km (5:48 / km) +165m 5:15 / km
ahr:139 max:157

Breitlen loops. 2 x long, 1 x short.

Cycling 45:03 [3] 20.0 km (2:15 / km)
ahr:140 max:155

Indoor: MTB on trainer. Some sprints: 5 x 1'. 2' recovery in between

Tuesday Oct 19, 2004 #

Strength (machines) 50:00 [1]

Monday Oct 18, 2004 #

Running 50:30 [3] 8.0 km (6:19 / km) +185m 5:39 / km
ahr:134 max:149

Bopppelsen-Buchs. Ran without ankle support.

Sunday Oct 17, 2004 #

Orienteering 42:40 [4] 5.1 km (8:22 / km) +140m 7:21 / km
ahr:151 max:158

Bucheggberger OL. National event. Ran an easy open course to test my still injured foot. With taping and ankle support no problem on the trails, but off-trail rather slow still.

Running 12:00 [2] 2.0 km (6:00 / km)

Warm-up/cool-down for orienteering.

Saturday Oct 16, 2004 #

Strength (machines) 50:00 [1]

Running 22:31 [3] 4.0 km (5:38 / km) +70m 5:11 / km
ahr:135 max:147

Did the morning run in the evening at a little bit higher pace.

Friday Oct 15, 2004 #

Running (Morning run) 43:45 [3] 7.0 km (6:15 / km) +165m 5:35 / km
ahr:128 max:155

Included some intervals. 4 x ~400m, +20m ascent: 110", 103", 102", 100". ~4' recovery jogging in between. Running fast is really hard before breakfast!

Cycling 1:59:45 [2] 41.5 km (2:53 / km) +365m 2:46 / km
ahr:123 max:139

Wettingen-Seebach loop. Rainstorm for the last 20'.

Thursday Oct 14, 2004 #

Running (Morning run) 24:32 [2] 4.0 km (6:08 / km) +80m 5:35 / km
ahr:124 max:138

Slow pace. Recovery from yesterday's climbing.

Strength 45:00 [1]

Wednesday Oct 13, 2004 #

Running 24:09 [2] 4.0 km (6:02 / km) +80m 5:29 / km
ahr:125 max:139

On the road to Otelfingen. Without ankle support. No problems.

Walking (with poles) 20:42 [4] 1.8 km (11:30 / km) +330m 6:00 / km
ahr:144 max:154

Climbing to the top of Lägern.

Running 35:56 [2] 6.2 km (5:48 / km)
ahr:128 max:139

Downhill from Lägern.

Tuesday Oct 12, 2004 #

Running (Morning run) 24:19 [2] 4.0 km (6:05 / km) +75m 5:33 / km
ahr:125 max:137

Cycling 1:12:12 [3] 19.0 km (3:48 / km) +565m 3:18 / km
ahr:127 max:146

Wettingen loop + top of Lägern. Downhill not logged.

Monday Oct 11, 2004 #

Running (Morning run) 37:05 [3] 6.5 km (5:42 / km) +120m 5:13 / km
ahr:134 max:147

Strength 43:00 [1]

Sunday Oct 10, 2004 #

Note

Bad weather -> rest day.

Saturday Oct 9, 2004 #

Running (Morning run) 23:55 [2] 4.0 km (5:59 / km) +75m 5:28 / km
ahr:129 max:140

Running 47:40 [4] 8.0 km (5:58 / km) +195m 5:19 / km
ahr:143 max:159

Boppelsen-Buchs loop. Tried to go at higher pace. Ankle is unstable even with support and additional taping. Seems I am still far away from O-competitions :-(

Friday Oct 8, 2004 #

Running (Morning run) 22:55 [2] 4.0 km (5:44 / km) +50m 5:24 / km
ahr:125 max:140

Tried to go a bit slower today.

Strength 33:00 [1]

Cycling 1:05:43 [2] 25.2 km (2:36 / km) +185m 2:31 / km
ahr:129 max:142

To/from gym via Oetlikon/Katzensee.

Thursday Oct 7, 2004 #

Running (Morning run) 22:10 [2] 4.0 km (5:33 / km) +50m 5:13 / km
ahr:126 max:144

Cycling 1:05:36 [3] 19.7 km (3:20 / km) +440m 3:00 / km
ahr:128 max:150

Cresta - Ransun - Trin. 5 hills with ~80m of ascent each. Legs felt a bit heavy.

Wednesday Oct 6, 2004 #

Running (Morning run) 22:56 [3] 4.0 km (5:44 / km) +50m 5:24 / km
ahr:128 max:148 (injured)

Same as yesterday, but much higher HR, with funny variations also. Bad sleep, coffee? Injured ankle is still unstable (more than 4 weeks now).

Cycling 47:45 [3] 14.0 km (3:25 / km) +330m 3:03 / km
ahr:129 max:145

Cresta - Cauma - Pintrun. I felt fairly strong going uphill. Was never that fast on this loop.

Tuesday Oct 5, 2004 #

Running (Morning run) 23:36 [2] 4.0 km (5:54 / km) +50m 5:33 / km
ahr:121 max:135 (injured)

Easy running with Elsbeth. Nice and warm weather.

Walking (Nordic walking) 1:12:27 [2] 4.3 km (16:51 / km) +740m 9:03 / km
ahr:118 max:131

Climbing from Flims to Naraus with Elsbeth. Easy pace. Chairlift for downhill. A recovery day. The weather really "best ever".

Monday Oct 4, 2004 #

Running (Morning run) 22:09 [2] 4.0 km (5:32 / km) +50m 5:13 / km
ahr:126 max:137 (injured)

Walking (Nordic walking) 49:54 [4] 4.0 km (12:29 / km) +724m 6:33 / km
ahr:142 max:148

Mulin - Bargis.

Sunday Oct 3, 2004 #

Running (Morning run) 22:22 [2] 4.0 km (5:36 / km) +50m 5:16 / km
ahr:125 max:138 (injured)

Cycling 1:34:15 [3] 24.9 km (3:47 / km) +670m 3:20 / km
ahr:120 max:141

Evening ride to Staderas - Salums - Staderas - Cauma - Pintrun.

Saturday Oct 2, 2004 #

Running (Morning run) 22:27 [2] 4.0 km (5:37 / km) +50m 5:17 / km
ahr:124 max:140 (injured)

Orienteering 38:00 [3] 3.5 km (10:51 / km) +125m 9:13 / km
ahr:126 max:145 (injured)

Easy orienteering in Fürstenwald. Using hiking shoes and poles. Off-trail I could go only at a very slow pace.

Cycling 51:23 [2] 14.0 km (3:40 / km) +315m 3:18 / km
ahr:121 max:134

Cresta-Cauma-Pintrun

Friday Oct 1, 2004 #

Running (Morning run) 22:26 [2] 4.0 km (5:37 / km) +50m 5:17 / km
ahr:127 max:141 (injured)

Walking (Nordic walking) 53:19 [3] 4.2 km (12:42 / km) +638m 7:13 / km
ahr:131 max:143

From Flims to Naraus. Took chairlift for downhill.

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