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Training Log Archive: kurthu

In the 31 days ending Jul 31, 2005:

activity	#	time	miles		km		+m
Running	27	15:47:49	96.0	(9:52)	154.5	(6:08)	2250
Orienteering	18	12:32:24	48.59	(15:29)	78.2	(9:37)	2970	28 /	34c	82%
Cycling	6	5:14:29	68.91	(4:34)	110.9	(2:50)	1055
Strength	2	1:14:00
Total	29	34:48:42	213.5		343.6		6275	28 /	34c	82%

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Sunday Jul 31, 2005 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Integrator

To the start of the race.

Orienteering race 52:21 [4] *** 6.0 km (8:44 / km) +265m 7:09 / km
spiked:13/14c shoes: VJ Integrator

Day 3 of Aargauer 3-Days with map Chestenberg. Chasing start at 9:50 am. Tried to do a safety run, not pushing very hard. I succeded to do just that until the 2nd last control, a rootstock in the green. I saw the object but not the control flag. Stood there for a minute or two until I discovered the well hidden flag. Anyway, I reached the finish with some spare time (more than 3 minutes).
1st place, same as last year!

Saturday Jul 30, 2005 #

Running (Morning run) 20:55 [2] 3.5 km (5:59 / km) +55m 5:32 / km
ahr:115 max:130 shoes: Old Brooks

Recovery from yesterday's frustration...

Orienteering race 28:50 [5] *** 3.0 km (9:37 / km) +80m 8:29 / km
spiked:7/8c shoes: VJ Integrator

Day 2 of the Aargauer 3-Days with map Chestenberg Nord. Middle distance. Much better run than yesterday. Much better weather also, only light rainfall on the way to the start. Controls not easy, mainly point features in the green. Had only one major mistake to the 2nd last control where I lost 2' (ran not far enough in the green).
1st place for the day and also in total now, ahead by 2:36.
Chasing start early tomorrow, I hate it....

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

To the start/from the finish.

Friday Jul 29, 2005 #

Event: Aargauer 3-Days Orienteering

Running (Morning run) 20:34 [2] 3.5 km (5:53 / km) +60m 5:25 / km
ahr:111 max:127 shoes: Old Brooks

Wake up jog. Legs a bit heavy. Very high humidity.

Orienteering race 54:49 [4] *** 5.0 km (10:58 / km) +210m 9:04 / km
ahr:144 max:156 spiked:8/12c shoes: VJ Integrator

Day 1 of the Aargauer 3-Days with map Meiengrün:
This was the least pleasant O-experience this year so far. Just as I started, it began to rain and developped rapidely into a heavy hailstorm. Couldn't see the footing, couldn't read the map. It took me over 11' to find control #1, in a distance of about 300m. Considered to quit, but decided to continue, two more days to come. More problems with other controls, half of them being rootstocks in the green, not easy to find with wet glasses.
Still 4th place, less than 3' behind. Hope for better things to come tomorrow.

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

Before/after the race.

Thursday Jul 28, 2005 #

Cycling (Evening ride) 59:50 [2] 21.2 km (2:49 / km) +250m 2:40 / km
ahr:116 max:128

Highest temperatures of the year today! Kept it easy and short before the 3-days event starting tomorrow.

Wednesday Jul 27, 2005 #

Running (Morning run) 24:45 [2] 4.0 km (6:11 / km) +80m 5:37 / km
ahr:116 max:130 shoes: Old Brooks

Orienteering 48:55 [4] *** 5.5 km (8:54 / km) +250m 7:15 / km
ahr:140 max:161 shoes: VJ Integrator

With map Zürichberg (1:15k).

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Integrator

Before/after O-training.

Tuesday Jul 26, 2005 #

Running (Morning run) 25:46 [2] 4.0 km (6:27 / km) +70m 5:55 / km
ahr:114 max:129 shoes: Old Brooks

Strength (Machines) 38:00 [1]

+ some stretching.

Cycling 59:13 [2] 21.5 km (2:45 / km) +140m 2:40 / km
ahr:115 max:128

To/from gym: Oetlikon, Regensdorf, Otelfingen.

Monday Jul 25, 2005 #

Running intervals 15:50 [5] 4.0 km (3:58 / km) +45m 3:45 / km
max:160 shoes: Old Brooks

On trails, 5x short, then 3x long. 1:13,1:11,1:10,1:09,1:07 (uphill 5m), 3:19, 3:17, 3:17 (hilly loop). Heavy rainfall when doing the long part.

Running 50:10 [2] 8.5 km (5:54 / km) +135m 5:28 / km
ahr:120 shoes: Old Brooks

Before, between, after intervals.

Sunday Jul 24, 2005 #

Running (Morning run) 20:36 [2] 3.5 km (5:53 / km) +60m 5:25 / km
ahr:112 max:127 shoes: Old Brooks

Cycling 1:35:21 [2] 35.7 km (2:40 / km) +305m 2:34 / km
ahr:118 max:131

Easy biking to Wettingen, Regensdorf, Katzensee, Otelfingen.

Saturday Jul 23, 2005 #

Running 48:34 [3] 8.0 km (6:04 / km) +200m 5:24 / km
ahr:131 max:152 shoes: Old Brooks

Buchs loop in the evening.

Friday Jul 22, 2005 #

Orienteering 46:56 [3] *** 5.3 km (8:51 / km) +220m 7:20 / km
ahr:136 max:154 shoes: VJ Integrator

Training with map Hasenberg. Need to get scale 1:15k feeling for next 3-day event.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

From/to the parking.

Thursday Jul 21, 2005 #

Strength (Machines) 36:00 [1]

Includes some stretching. First strength session after about six weeks, ribs didn't hurt at all.

Cycling 1:00:05 [2] 21.5 km (2:48 / km) +160m 2:42 / km
ahr:115 max:128

To/from gym in Regensdorf.

Wednesday Jul 20, 2005 #

Running warm up/down 29:49 [2] 5.0 km (5:58 / km) +175m 5:05 / km
ahr:119 max:137 shoes: VJ Integrator

To the start of the O-training.

Orienteering 59:27 [3] **** 4.3 km (13:50 / km) +150m 11:46 / km
ahr:128 max:143 shoes: VJ Integrator

Slow orienteering with map Uaul Grond (forest of WOC 03 qualification, middle distance). Did 19 controls w/o compass.

C • 2

Running warm up/down 13:07 [2] 2.0 km (6:34 / km)
ahr:118 max:133 shoes: VJ Integrator

Back from the forest.

Tuesday Jul 19, 2005 #

Running (Morning run) 21:51 [2] 4.0 km (5:28 / km) +45m 5:10 / km
ahr:113 max:129 shoes: Asics Gel DS Trainer IX

Parlatsch loop.

Running intervals 15:00 [5] 4.0 km (3:45 / km) +25m 3:38 / km
max:165 shoes: Asics Gel DS Trainer IX

On trail. 10x 90" (~400m). 90" recovery walking/jogging between intervals.
Exact times: 87,92,86,93,85,90,85,89,86,88. Odd runs were downhill, even runs uphill (5m descent/ascent).

Running warm up/down 48:00 [2] 7.0 km (6:51 / km)
shoes: Asics Gel DS Trainer IX

Before/between/after intervals.

Monday Jul 18, 2005 #

Running (Morning run) 23:49 [2] 4.0 km (5:57 / km) +65m 5:30 / km
ahr:115 max:129 shoes: Asics Gel DS Trainer IX

To Lake Cresta. Felt fully recovered.

Orienteering 39:28 [3] 4.0 km (9:52 / km) +195m 7:56 / km
ahr:136 max:151

O-training La Mutta. Planned to rerun a race I did a few weeks ago, trying some different route choices. Arrived at the parking only to notice that I had left the map at home... Ran the course without map recalling the routes I did before. Was nearly 3' faster than at the race.

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

From and back to the parking.

Sunday Jul 17, 2005 #

Running (Morning run) 22:57 [2] 4.0 km (5:44 / km) +50m 5:24 / km
ahr:117 max:128 (rest day) shoes: Asics Gel DS Trainer IX

Back in Mulin. Parlatsch loop. Recovery from the many races.

Saturday Jul 16, 2005 #

Running (Morning run) 15:14 [2] 2.5 km (6:06 / km) +40m 5:39 / km
shoes: Asics Gel DS Trainer IX

Orienteering race 40:18 [5] *** 4.0 km (10:05 / km) +195m 8:06 / km
ahr:154 max:168 shoes: VJ Integrator

Day 5 of Swiss 5-Days: San Bernadino. Had an early start again. Leading after 4 days by about 5:30. Plan was to play it the safe way but already had problems to find control #1. Lost 1:30. Boomed #7, another minute. Rest more or less ok. Result was 1st place once more (didn't expect it).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator

Did only a short warm up before the race.

Note

I WON the Swiss 5 Days, COOL!
Winning 4 Days out of 5 was more than I could expect! Well, a bit of good luck is required sometimes.
Another happy week of orienteering in the Ticino. Hot weather, fine forests, good maps.
Results

Friday Jul 15, 2005 #

Running (Morning run) 15:17 [2] 2.5 km (6:07 / km) +45m 5:37 / km
shoes: Asics Gel DS Trainer IX

Orienteering race 47:28 [5] *** 4.5 km (10:33 / km) +200m 8:38 / km
ahr:157 max:171 shoes: VJ Integrator

Day 4 of Swiss 5 Days: Cademario. Not a good run after an early start in the morning. Boomed #3 (more than 3' lost). Near misses at #5, 6, 7 (about 30" each). Did not see #9 in reentrant, looking around for some 1'30". Another 30" at the last control, thinking I skipped the second last...
4th place today (58" behind winner), but still leading the 5-Days by about 5'30".

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +80m 5:10 / km
shoes: VJ Integrator

Before the race.

Thursday Jul 14, 2005 #

Running (Morning run) 21:05 [2] 3.5 km (6:01 / km) +55m 5:35 / km
(rest day) shoes: VJ Integrator

Cycling 20:00 [2] 5.0 km (4:00 / km) +200m 3:20 / km

Easy biking. Shopping in Vezia.

Wednesday Jul 13, 2005 #

Running (Morning run) 18:19 [2] 3.0 km (6:06 / km) +40m 5:43 / km
shoes: VJ Integrator

Orienteering race 39:20 [5] **** 3.6 km (10:56 / km) +200m 8:33 / km
ahr:154 max:171 shoes: VJ Integrator

Day 3 of Swiss 5 Days: Taverne. Very technical terrain, difficult. Permanent map contact required. A good run: 1st again, by more than 3'. Very happy with my performance. Now leading in the 5-Days by 6 minutes.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator

Before and after the race. High temperature, kept it short.

Tuesday Jul 12, 2005 #

Running (Morning run) 18:20 [2] 3.0 km (6:07 / km) +40m 5:44 / km
shoes: VJ Integrator

From the camp site.

Orienteering race 47:33 [5] *** 4.7 km (10:07 / km) +230m 8:08 / km
ahr:155 max:164 shoes: VJ Integrator

Day 2 of Swiss 5 Days: Tesserete. Easy at the beginning then, at the end of the race, big mistake at the 2nd last control. Lost contact to the map. 4' lost. Still (an unexpected) 1st place by 10 seconds...
Total: 1st by 43 seconds.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator

Before the race.

Monday Jul 11, 2005 #

Running (Morning run) 25:41 [2] 4.5 km (5:42 / km) +55m 5:23 / km
shoes: VJ Integrator

From the camp site.

Orienteering race 25:31 [5] 3.9 km (6:33 / km) +60m 6:05 / km
ahr:161 max:173 shoes: Asics Gel DS Trainer IX

Day 1 of Swiss 5 Days: City race in Bellinzona. Technically easy, physically demanding. Had a very good race. 1st place (out of 62 runners in class M60). In front by 19" only.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel DS Trainer IX

Before and after the race.

Sunday Jul 10, 2005 #

Event: 5 Days in Switzerland

Note
(rest day)

Travelling to Ticino, camp site in Cureglia (near Lugano)

Saturday Jul 9, 2005 #

Running (Morning run) 20:41 [2] 3.5 km (5:55 / km) +40m 5:35 / km
shoes: VJ Integrator

Orienteering race 22:13 [5] *** 3.0 km (7:24 / km) +75m 6:35 / km
ahr:150 max:162 shoes: VJ Integrator

Day 5 of Italian 5-Days: Sette Larici, Middle distance. Techically easier than Day 4. Had a good first half, then I lost concentration, boomed control #5. This was followed by two more mistakes. Lost about 3' all in all. Only 10th this day. Signar won again for shure...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator

before the race.

Note

A good 2nd place for the 5-Days. Nearly 12' behind Signar Eriksson, but 25' gap to third placed norwegian runner Kjell Rokke.
5 days of very fine orinteering in the beautiful forrests of the Val di Non.
Results

Friday Jul 8, 2005 #

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +150m 7:16 / km
shoes: VJ Integrator

To the start of the race.

Orienteering race 39:23 [5] *** 4.2 km (9:23 / km) +95m 8:25 / km
ahr:148 max:164 shoes: VJ Integrator

Day 4 of Italian 5-Days: Sette Larici. Nice weather again after rainy rest day. Difficult terrain. A good run except for one mistake (3'). Lost contact to the map. 2nd again, 10" behind Signar this time.

Thursday Jul 7, 2005 #

Running (Morning run) 25:26 [2] 4.5 km (5:39 / km) +35m 5:26 / km
(rest day) shoes: Asics Gel DS Trainer IX

From the camp site to Fondo

Cycling 20:00 [1] 6.0 km (3:20 / km)

Easy biking for shopping in Fondo.

Wednesday Jul 6, 2005 #

Running (Morning run) 23:38 [2] 4.0 km (5:55 / km) +40m 5:38 / km
shoes: VJ Integrator

Orienteering race 44:30 [5] *** 4.8 km (9:16 / km) +185m 7:46 / km
ahr:152 max:165 shoes: VJ Integrator

Day 3 of Italian 5-Days: Monte Penegal: Nice weather again. Technically more difficult than the day before. A good run with only one bad route choice (1' lost). 2nd place, 51" behind the winner, strong swedish runner Signar Eriksson, who won every day!. 2nd also after 3 days.

Running warm up/down 30:00 [2] *** 3.0 km (10:00 / km) +200m 7:30 / km
shoes: VJ Integrator

To the start, with model map. Checked some controls on the way uphill (200m of climbing).

Tuesday Jul 5, 2005 #

Running (Morning run) 18:45 [2] 3.0 km (6:15 / km) +40m 5:52 / km
shoes: Asics Gel DS Trainer IX

Campsite to Fondo. Light rainfall.

Orienteering race 33:59 [5] *** 3.8 km (8:57 / km) +150m 7:28 / km
ahr:152 max:163 shoes: VJ Integrator

Day 2 of Italian 5-Days: Monte Penegal. Easier than the day before, but heavy rainfall. A good run with only one mistake (less than 1'), but the rain slowed me down more than others: 4th place.

Running warm up/down 12:00 [2] *** 2.0 km (6:00 / km)
shoes: VJ Integrator

Before the race.

Monday Jul 4, 2005 #

Running (Morning run) 17:38 [2] 3.0 km (5:53 / km)
shoes: Asics Gel DS Trainer IX

From campsite.

Orienteering race 40:23 [5] *** 3.6 km (11:13 / km) +210m 8:41 / km
ahr:152 max:163 shoes: VJ Integrator

Day 1 of Italian 5 Days: Mendola Golf. Technical terrain. A good run: 2nd place.

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

before/after the race.

Sunday Jul 3, 2005 #

Running (Morning run) 25:00 [2] 4.0 km (6:15 / km) +40m 5:57 / km
shoes: Asics Gel DS Trainer IX

Sarnonico, Val di Non. From campsite.

Running warm up/down (Running/walking) 30:00 [2] * 4.0 km (7:30 / km) +250m 5:43 / km

To/from model event.

Orienteering 41:00 [3] *** 5.0 km (8:12 / km)

Model event Cavareno, near the campsite. Did 10 controls, mostly downhill.

Saturday Jul 2, 2005 #

Event: Italian 5-day

Running (Morning run) 22:02 [2] 4.0 km (5:31 / km) +35m 5:17 / km
ahr:117 max:129 shoes: Asics Gel DS Trainer IX

Friday Jul 1, 2005 #

Note
(rest day)

Travelling to Italy.

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