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Training Log Archive: kurthu

In the 31 days ending Jan 31, 2005:

activity	#	time	miles		km		+m
Running	29	19:15:48	123.96	(9:19)	199.5	(5:48)	3595
Ski XC	9	17:28:31	116.82	(8:59)	188.0	(5:35)	2170
Cycling	14	14:35:25	224.94	(3:54)	362.0	(2:25)	690
Strength	5	2:55:00
Ski downhill	1	36:00
Orienteering	1	30:27	2.8	(10:53)	4.5	(6:46)	50
Total	31	55:21:11	468.51		754.0		6505

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Monday Jan 31, 2005 #

Ski downhill 36:00 [1]

Flims-Nagens-Mutta. Good weather and snow conditions. Not as cold as expected. Total downhill: 3600m. Counted 100m of downhill as 1 minute at intensity 1.

Running 40:11 [2] 7.0 km (5:44 / km) +130m 5:15 / km
ahr:128 max:139

Bot Fiena (Porclis). Recovery run after downhill skiing. Nice sunset.

Sunday Jan 30, 2005 #

Ski XC (classic) 2:40:18 [2] 27.0 km (5:56 / km) +470m 5:28 / km
ahr:126 max:144

Prada, Isla, Laghizun, Rens, Flims, Conn, Sur Aua. Fischer Super light (waxless). Beautiful weather ( the track ). Probably the longest distance I ever did on XC-skis. Adductors didn't like it! Final workout of this high volume week (>16h).

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Saturday Jan 29, 2005 #

Running (Morning run) 23:30 [2] 4.0 km (5:53 / km) +60m 5:28 / km
ahr:127 max:140

Parlatsch loop. Rising sun in winter wonderland. Easy running on 3 cm of new powder.

Running 52:03 [3] 9.0 km (5:47 / km) +200m 5:12 / km
ahr:133 max:145

2nd run of the day. To Trin, then Digg (the other way round). Sunny weather. Slow pace because of the soft ground.

Friday Jan 28, 2005 #

Ski XC (classic) 2:16:03 [3] 24.0 km (5:40 / km) +385m 5:15 / km
ahr:141 max:152

Prada, Isla, Laghizun, Flims, Conn. Skis were Fischer Super light (waxless). Didn't always know where I was (Flimserwald...).

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Thursday Jan 27, 2005 #

Running 1:12:47 [3] 12.0 km (6:04 / km) +300m 5:23 / km
ahr:131 max:145

Lake Cresta, Digg,Trin. Sunny weather, cold. A few cm of powder on the trails.

Cycling (on Travel Mag) 50:37 [4] 20.0 km (2:32 / km)
max:144

Intervals 8x 2'/2'. HR down to 115 between intervals. Warm-up/cool-down 20'. Did not push very hard. Watching DVD.

Wednesday Jan 26, 2005 #

Running (Morning run) 23:35 [2] 4.0 km (5:54 / km) +60m 5:29 / km
ahr:124 max:138

Parlatsch loop. Put the spikes on my shoes. Rather cold this morning (-8 °C). To cold for downhill skiing (-20 °C @ 2500m). Going for an extended XC trip now.

Ski XC (classic) 2:26:53 [2] 26.0 km (5:39 / km) +350m 5:18 / km
ahr:124 max:145

Prada (2x), Isla, Laghizun, part of Conn-loop, Sur Aua. On Fischer light (waxless). Slow track, filled with fresh snow. Need a new pair of legs now (sore adductors).

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Tuesday Jan 25, 2005 #

Running (Morning run) 23:22 [3] 4.0 km (5:51 / km) +65m 5:24 / km
ahr:127 max:140

Parlatsch loop.

Ski XC (classic) 1:29:26 [2] 16.0 km (5:35 / km) +135m 5:22 / km
ahr:127 max:140

Prada (2x), Isla, Sur Aua. On hired Rossignol Evo (waxless).

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Monday Jan 24, 2005 #

Running 1:13:47 [3] 12.0 km (6:09 / km) +290m 5:29 / km
ahr:136 max:150

Lake Cresta, Digg, Trin. Lots of snow.

Cycling (on Travel Mag) 1:05:00 [3] 28.0 km (2:19 / km)
ahr:133 max:142

Steady pace. Watched a movie.

Sunday Jan 23, 2005 #

Running 50:38 [3] 9.0 km (5:38 / km) +210m 5:02 / km
ahr:135 max:154

To Trin-Digg, on packed snow and ice.

Saturday Jan 22, 2005 #

Ski XC (classic) 1:50:02 [2] 20.0 km (5:30 / km) +170m 5:17 / km
ahr:126 max:137

Prada (3x), Isla, Sur Aua. Sunny weather, warm. Slow track.

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC center.

Friday Jan 21, 2005 #

Running 22:38 [3] 4.0 km (5:40 / km) +50m 5:20 / km
ahr:130 max:141

Parlatsch loop. Bad weather conditions. Soft and unstable ground, so cut it short today.

Cycling (on Travel Mag) 41:00 [4] 18.0 km (2:17 / km)
ahr:134 max:148

Intervals 21x 1', 1' recovery (cycling) between intervals.

Cycling (on Travel Mag) 29:00 [2] 12.0 km (2:25 / km)

Warm-up/cool-down for intervals. Watching DVD ("Unforgiven").

Thursday Jan 20, 2005 #

Running (Morning run) 48:34 [3] 9.0 km (5:24 / km) +200m 4:51 / km
ahr:134 max:151

Before breakfast - was a bit low on fuel in the second half (uphill)...

Wednesday Jan 19, 2005 #

Running (Morning run) 40:58 [3] 7.0 km (5:51 / km) +150m 5:17 / km
ahr:130 max:150

Nice running on the snow covered trails.

Strength (machines) 35:00 [1]

Cycling (Indoor) 30:00 [2] 13.0 km (2:18 / km)

Before/after strength workout, 15' + 15'.

Tuesday Jan 18, 2005 #

Running 49:17 [3] 9.0 km (5:29 / km) +200m 4:56 / km
ahr:131 max:149

Buchs loop. Easy pace on a rainy day.

Cycling (on Travel Mag) 45:00 [3] 20.0 km (2:15 / km)
ahr:125 max:147

Warm up 10', then Intervals 8 x 2', recovery to HR 120 between intervals. 10' cool down. Watching DVD (2nd half of "The Shining").

Monday Jan 17, 2005 #

Cycling (on Travel Mag) 1:05:00 [2] 28.0 km (2:19 / km)
ahr:124 max:135

Morning ride, steady pace.Fog outside. Watching DVD.

Strength (machines) 35:00 [1]

Cycling 1:04:47 [3] 23.0 km (2:49 / km) +160m 2:43 / km
ahr:127 max:141

To/from gym. Sunny, but cold.

Sunday Jan 16, 2005 #

Running 1:04:39 [3] 11.0 km (5:53 / km) +360m 5:03 / km
ahr:133 max:153

Top of Lägern. Uphill 36'30", this was rather slow. Nice weather after the fog had gone away.

Saturday Jan 15, 2005 #

Running 1:20:40 [3] 14.0 km (5:46 / km) +250m 5:17 / km
ahr:130 max:143

Wettingen-Otelfingen. Long distance, easy pace.

Friday Jan 14, 2005 #

Running (Morning run) 25:41 [2] 4.5 km (5:42 / km) +120m 5:02 / km
ahr:121 max:138

Strength (machines) 35:00 [1]

Cycling (Indoor) 30:00 [2] 13.0 km (2:18 / km)

Before/after strength workout, 15' + 15'.

Thursday Jan 13, 2005 #

Running (Morning run) 24:16 [3] 4.5 km (5:24 / km) +90m 4:54 / km
ahr:131 max:143

Cycling (on Travel Mag) 51:11 [3] 24.0 km (2:08 / km)
ahr:127 max:148

Warm-up 10', then intervals 16x 1' (~620m) on level 4, 1' (~450m) recovery between intervals on level 2. Cool-down 10'.

Wednesday Jan 12, 2005 #

Running (Morning run) 38:55 [3] 6.5 km (5:59 / km) +130m 5:27 / km
ahr:129 max:145

Nice run in the morning sun.

Strength (machines) 35:00 [1]

Cycling 59:33 [2] 22.6 km (2:38 / km) +130m 2:34 / km
ahr:127 max:137

To/from gym

Tuesday Jan 11, 2005 #

Running 49:30 [3] 9.0 km (5:30 / km) +200m 4:57 / km
ahr:131 max:149

Buchs-loop, easy pace. Crazy weather: spring in January!

Cycling 49:00 [3] 18.4 km (2:40 / km) +160m 2:33 / km
ahr:128 max:139

Oetlikon-Regensdorf. A short ride in the late afternoon sun.

Monday Jan 10, 2005 #

Running (Morning run) 25:30 [3] 4.5 km (5:40 / km) +80m 5:12 / km
ahr:127 max:141

Strength (machines) 35:00 [1]

The usual exercise again.

Cycling 1:45:05 [3] 40.0 km (2:38 / km) +240m 2:33 / km
ahr:131 max:152

To/from gym, with some additional loops: Oetlikon-Regensdorf-Seebach-Regensdorf-Otelfingen. Nice weather, warm.

Sunday Jan 9, 2005 #

Orienteering (race) 30:27 [5] 4.5 km (6:46 / km) +50m 6:25 / km
ahr:158 max:167

City race in Pfaeffikon. Physically ok, no pains. Problems to find #1, lost 1'20" (nonstandard scale 1:8000?). Then kind of braindead at #4: punched wrong control :-(. Total time was second best, 14 " behind. See map. Always check control numbers!!!

Running 22:00 [2] 3.5 km (6:17 / km)

Warm-up for O.

Saturday Jan 8, 2005 #

Running (Morning run) 22:59 [2] 4.0 km (5:45 / km) +55m 5:23 / km
ahr:129 max:142 (rest day)

Parlatsch-loop. That's enough for today. Maybe I'll try to run the city race in Pfäffikon tomorrow.

Friday Jan 7, 2005 #

Running (morning run) 24:28 [3] 4.0 km (6:07 / km) +65m 5:39 / km
ahr:129 max:144

Cresta loop. Snow and ice, but all in all quite runable. Beautiful weather again.

Ski XC 1:36:15 [2] 19.0 km (5:04 / km) +160m 4:52 / km
ahr:121 max:134

Prada-loop (3x), Isla, Sur Aua. Fast track today, was 7' faster than 2 days ago. Also HR quite a bit lower.

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC ski center.

Thursday Jan 6, 2005 #

Running (Lunchtime run) 22:39 [3] 4.0 km (5:40 / km) +55m 5:18 / km
ahr:127 max:140

Parlatsch loop. Wet and slippery on the icy trails. Too warm for XC-skiing today.

Cycling (on Travel Mag) 50:00 [3] 22.0 km (2:16 / km)
ahr:129 max:152

10' warm-up, intervals 8x 2', 2' recovery between intervals, 10' cool-down. Watching DVD.

Wednesday Jan 5, 2005 #

Running (Morning run) 22:55 [2] 4.0 km (5:44 / km) +55m 5:22 / km
ahr:129 max:141

Parlatsch loop. Actually lunchtime run (started 11:55).

Ski XC (classic) 1:43:06 [2] 19.0 km (5:26 / km) +165m 5:12 / km
ahr:127 max:146

Waxless Fischer skis. Prada-loop (3x), Isla, Sur Aua. Blue sky again. Sore adductors now.

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC ski center.

Tuesday Jan 4, 2005 #

Running 22:17 [3] 4.0 km (5:34 / km) +55m 5:13 / km
ahr:134 max:143

Parlatsch-loop. Short run, same as yesterday. Beautiful weather.

Ski XC (classic) 2:00:43 [3] 22.0 km (5:29 / km) +195m 5:15 / km
ahr:133 max:143

Trin-Mulin. Prada-loop (4x), Isla, Sur Aua. Very good conditions, blue sky.

Running 15:00 [2] 2.5 km (6:00 / km)

To/from XC ski center.

Monday Jan 3, 2005 #

Running 22:24 [3] 4.0 km (5:36 / km) +55m 5:14 / km
ahr:133 max:144

Parlatsch loop. Testing calf doing a short run.Seems to be ok. Decided to go for XC-skiing then.

Ski XC (classic) 1:25:45 [3] 15.0 km (5:43 / km) +140m 5:28 / km
ahr:129 max:141

Trin-Mulin loops (4x). Same as 3 days ago. No blisters this time.

Sunday Jan 2, 2005 #

Cycling (on Travel Mag) 1:10:12 [3] 30.0 km (2:20 / km)
ahr:127 max:137

Calf seems still sore, stayed indoors today for another Travel Mag session. 10' warm-up, 50' steady HR 130..135, 10' cool-down. Watching DVD.

Saturday Jan 1, 2005 #

Running 45:35 [3] 8.0 km (5:42 / km) +110m 5:20 / km
ahr:135 max:148

Parlatsch loop 2x. Beautiful weather again. Ran with spikes on my shoes on trails with ice and hard pressed snow. No XC-skiing due to blisters. Adductor was much better today even uphill, but left calf a bit sore on the last k.

Cycling (on Travel Mag) 1:10:00 [3] 30.0 km (2:20 / km)
ahr:132 max:155

Intervals 11x 2', 2' recovery between intervals. Watching 2nd part of "Private Ryan" on DVD, still 20' remaining.

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