Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Aug 31, 2005:

activity	#	time	miles		km		+m
Running	27	19:33:20	118.37	(9:55)	190.5	(6:10)	2750	14 /	14c	100%
Cycling	11	14:12:59	181.63	(4:42)	292.3	(2:55)	2810
Orienteering	13	7:59:32	31.94	(15:01)	51.4	(9:20)	1995	121 /	143c	84%
Strength	4	2:48:00
Walking	1	1:06:44	3.11	(21:29)	5.0	(13:21)	680
Total	30	45:40:35	335.04		539.2		8235	135 /	157c	85%

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Wednesday Aug 31, 2005 #

Note
(sick)

A cold hit me yesterday, and is now in full swing. No night-O today.

Tuesday Aug 30, 2005 #

Running (Morning run) 35:03 [2] 6.5 km (5:24 / km) +115m 4:57 / km
ahr:120 max:133 shoes: Asics Gel DS Trainer IX

Cycling 1:49:48 [2] 38.7 km (2:50 / km) +255m 2:45 / km
ahr:113 max:130 (sick)

To Oetlikon, then loop to Seebach, back to Otelfingen. Beautiful biking weather.
Seems a have catched a cold last weekend.

Monday Aug 29, 2005 #

Running (Morning run) 30:23 [2] 5.5 km (5:31 / km) +100m 5:04 / km
ahr:115 max:130 shoes: Asics Gel DS Trainer IX

Recovering from the weekend's frustration...

Cycling long 2:13:16 [2] 47.0 km (2:50 / km) +600m 2:40 / km
ahr:114 max:129

Easy bike ride to Regensberg, Bachs, Fisibach, along river Rhein, Wislikofen, Baden.

Sunday Aug 28, 2005 #

Orienteering race 24:42 [4] *** 3.0 km (8:14 / km) +90m 7:10 / km
ahr:141 max:164 spiked:4/14c shoes: VJ Integrator

Middle distance champs in Gais. Good run for the first 4 controls. Then I lost map contact on the way to #5, actually reading to #10. That was enough for this weekend! I took the short route to the finish.
This weekend was really frustrating and a waste of time and fuel...

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Integrator

Before the "race".

Saturday Aug 27, 2005 #

Orienteering race 15:16 [4] *** 1.6 km (9:32 / km) +50m 8:15 / km
ahr:149 max:166 spiked:10/13c shoes: Asics Gel DS Trainer IX

Sprint champs in Herisau. Big problems to the first 3 controls. Lost about 20" to #1, 50" to #2 and 1'50" to #3. Ok then for next 10 controls (2 small mistakes, 20" and 10"). Thought about quiting at #3. A frustrating experience.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Asics Gel DS Trainer IX

Before the race.

Friday Aug 26, 2005 #

Running (Morning run) 20:47 [2] 3.5 km (5:56 / km) +50m 5:33 / km
ahr:113 max:128 shoes: Old Brooks

Running 33:05 [3] * 6.0 km (5:31 / km) +100m 5:05 / km
ahr:125 max:154 spiked:14/14c shoes: Asics Gel DS Trainer IX

Preparing for Swiss champs in sprint-O:
Training with map 1:4000. 1.6km, 50m climb, 14 controls. Effective distance: 2.3km. Time was 11:36.
+ warm up/down.

Thursday Aug 25, 2005 #

Strength (Machines) 36:00 [1]

Cycling 1:00:00 [2] 21.5 km (2:47 / km) +160m 2:41 / km

To/from gym in Regensdorf.

Wednesday Aug 24, 2005 #

Orienteering race 8:12 [4] *** 1.1 km (7:27 / km) +25m 6:42 / km
spiked:12/12c shoes: Asics Gel DS Trainer IX

Sprint training in Winterthur. Probably the shortest O-course I ever did run in my live. Controls every 40 seconds!

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Gel DS Trainer IX

To the start of the sprint in the center of Winterthur and back from the finish.

Orienteering race 54:20 [4] *** 4.2 km (12:56 / km) +170m 10:46 / km
spiked:17/20c shoes: VJ Integrator

Night orienteering in Rueti. Very green forest, bad runnability. Had a few mistakes. Have to do some more night O trainings before the night champs.

Tuesday Aug 23, 2005 #

Running (Morning run) 30:53 [2] 5.5 km (5:37 / km) +95m 5:10 / km
ahr:115 max:131 shoes: Asics Gel DS Trainer IX

Running intervals 16:30 [5] 4.5 km (3:40 / km)
max:162 shoes: Asics Gel DS Trainer IX

3x (20, 40, 60, 90, 60, 40, 20"). On road/trail. Recovery to HR 115 between intervals, 3' between series.

Running warm up/down 1:09:36 [2] 10.5 km (6:38 / km) +100m 6:20 / km
shoes: Asics Gel DS Trainer IX

Long warm up/cool down + walking/jogging between intervals

Monday Aug 22, 2005 #

Running (Morning run) 20:25 [2] 3.5 km (5:50 / km) +50m 5:27 / km
ahr:117 max:130 shoes: Asics Gel DS Trainer IX

Strength (Machines) 48:00 [1]

includes warm up + some stretching.

Sunday Aug 21, 2005 #

Orienteering race 26:54 [5] *** 4.0 km (6:44 / km) +100m 5:59 / km
spiked:13/13c shoes: VJ Integrator

Schaffhauser OL. A rainy day. Easy and fast. No mistakes today. Won M60.

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

Before and after the race.

Saturday Aug 20, 2005 #

Orienteering race 20:05 [4] *** 2.5 km (8:02 / km)
max:159 spiked:14/15c shoes: Asics Gel DS Trainer IX

O-training Vaduz, city race. One mistake, 90", direction error, rest ok.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Asics Gel DS Trainer IX

Before the race. Was a bit late, only a (too) short warm up possible.

Friday Aug 19, 2005 #

Running (Morning run) 37:26 [2] 6.0 km (6:14 / km) +60m 5:57 / km
ahr:120 max:137 shoes: Asics Gel DS Trainer IX

Morteratsch loop.

Running 1:33:37 [2] 12.0 km (7:48 / km) +400m 6:41 / km
ahr:122 max:131 shoes: Asics Gel DS Trainer IX

Around Piz Lagalp. Nice running at altitude 2400m. Had the poles with me, didn't use them so much. Not many italians today, but some cows blocking the trail.

Thursday Aug 18, 2005 #

Running (Morning run) 36:44 [2] 6.0 km (6:07 / km) +60m 5:50 / km
ahr:121 max:136 shoes: Asics Gel DS Trainer IX

Morteratsch loop.

Running 2:01:14 [3] 16.0 km (7:35 / km) +700m 6:13 / km
ahr:130 max:159 shoes: Asics Gel DS Trainer IX

From the campsite to Bovalhuette, altitude 2500m.
Uphill 1:13:15, HRavg 136. Was slowed down by masses (200) of unexperienced italians, creeping down the narrow path between cliffs and boulders. Finally a beautiful view to Morteratsch glacier.
Downhill 47:58, HRavg 122. This was fun, like flying!

Wednesday Aug 17, 2005 #

Running (Morning run) 35:48 [2] 6.0 km (5:58 / km) +60m 5:41 / km
ahr:123 max:136 shoes: Asics Gel DS Trainer IX

Morteratsch loop. Good feeling again.

Cycling 1:20:00 [2] 27.4 km (2:55 / km) +350m 2:45 / km

Ride to St.Moritz for interval training and back to the campsite.

Running intervals 8:00 [5] 2.5 km (3:12 / km)
max:150 shoes: Asics Gel DS Trainer IX

Around Lake St. Moritz. 8x60" with 60" walking/jogging between intervals. The trail was very crowded, difficult to avoid collisions...

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Gel DS Trainer IX

Before, between, after intervals.
Saw steeple runner Shaheen (ex Steven Cherono) turn some slow rounds in St. Moritz.

Tuesday Aug 16, 2005 #

Orienteering 40:50 [3] *** 4.5 km (9:04 / km) +170m 7:38 / km
shoes: VJ Integrator

Reran Day 4 of Swiss 5-Days. Funny, the same time as yesterday.

Cycling 20:00 [2] 6.0 km (3:20 / km)

From the campsite to Vezia for shopping (twice).

Note

Headaches last night and today forced me to reduce training volume and intensity a bit.
Travelled to the Morteratsch campsite to continue my high altitude training for some more days.

Monday Aug 15, 2005 #

Orienteering 40:50 [3] *** 4.6 km (8:53 / km) +220m 7:10 / km
ahr:135 max:155 shoes: VJ Integrator

Bad weather in nothern Switzerland drove me to the Ticino.
Reran Day 2 of Swiss 5-Days in Tesserete.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Integrator

From the campsite in Cureglia to the O-training and back. Actually it took 1h50' to the start and from the finish, but I was walking the bigger part.

Sunday Aug 14, 2005 #

Running (Morning run) 23:22 [2] 4.0 km (5:51 / km) +65m 5:24 / km
ahr:119 max:135 shoes: Asics Gel DS Trainer IX

Loop to Lake Cresta.

Running intervals 12:00 [5] 3.5 km (3:26 / km)
max:151 shoes: Asics Gel DS Trainer IX

On trails, 12x 60" with 60" recovery walking/jogging between intervals.

Running 38:00 [2] 5.5 km (6:55 / km) +170m 5:59 / km
ahr:120 shoes: Asics Gel DS Trainer IX

Before, between and after intervals.

Saturday Aug 13, 2005 #

Running (Morning run) 36:20 [2] 6.0 km (6:03 / km) +60m 5:46 / km
ahr:122 max:134 shoes: Asics Gel DS Trainer IX

Campsite - Morteratsch.

Friday Aug 12, 2005 #

Running (Morning run) 36:29 [2] 6.0 km (6:05 / km) +60m 5:47 / km
ahr:122 max:132 shoes: Asics Gel DS Trainer IX

Campsite - Morteratsch.

Orienteering 35:07 [3] **** 3.5 km (10:02 / km) +170m 8:04 / km
ahr:130 max:150 spiked:14/14c shoes: VJ Integrator

O-training Champfer.

Cycling 1:30:00 [1] 28.3 km (3:11 / km) +300m 3:01 / km

From the campsite to the O-training and back, crossing Stazerwald.

Thursday Aug 11, 2005 #

Running (Morning run) 36:44 [2] 6.0 km (6:07 / km) +60m 5:50 / km
ahr:118 max:132 shoes: Asics Gel DS Trainer IX

Morteratsch, Val Bernina.

Orienteering race 38:54 [5] **** 4.0 km (9:44 / km) +160m 8:06 / km
ahr:148 max:156 shoes: VJ Integrator

Evening event in Celerina, Stazerwald. Good run, minimal loss of time. I won the "red" course.

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

To the start/from the finish of the race.

Wednesday Aug 10, 2005 #

Running (Morning run) 36:52 [2] 6.0 km (6:09 / km) +60m 5:51 / km
ahr:112 max:128 shoes: Asics Gel DS Trainer IX

Val Bernina, Morteratsch.

Orienteering 49:55 [3] **** 5.1 km (9:47 / km) +200m 8:11 / km
ahr:131 max:145 spiked:16/17c shoes: VJ Integrator

Training with map Stazerwald near St Moritz. Reran a national event course of 2003.

Cycling 1:00:00 [1] 19.0 km (3:09 / km) +200m 3:00 / km

To Celerina for O-training and back to campsite.

Tuesday Aug 9, 2005 #

Running (Morning run) 36:48 [2] 6.0 km (6:08 / km) +60m 5:50 / km
ahr:119 max:134 shoes: Asics Gel DS Trainer IX

Val Bernina, Morteratsch.

Walking (With poles) 1:06:44 [1] 5.0 km (13:21 / km) +680m 7:57 / km
ahr:106 max:123 shoes: Asics Gel DS Trainer IX

Hiking from Pontresina to Paradies-Huette, altitude 2540m. Total hiking was 2:20 for the roundtrip.

Cycling 45:00 [1] 15.0 km (3:00 / km)

From the campsite to Pontresina and back.

Monday Aug 8, 2005 #

Running (Morning run) 32:49 [2] 5.5 km (5:58 / km) +35m 5:47 / km
ahr:114 max:134 shoes: Asics Gel DS Trainer IX

Around the campsite Val Bernina Morteratsch.

Cycling 54:28 [2] 18.0 km (3:02 / km) +205m 2:52 / km
ahr:116 max:136

Pontresina, Celerina, Stazerwald.

Sunday Aug 7, 2005 #

Orienteering race 40:44 [4] **** 3.8 km (10:43 / km) +195m 8:32 / km
ahr:145 max:154 spiked:10/12c shoes: VJ Integrator

Silvaplaner OL. Near St. Moritz with map God Surlej . Difficult terrain again on altitude 1800m. Started a bit confused, lost 3' to #1. Rest ok, except i boomed #6, another minute lost.
1st place in this race.

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

To the start, from the finish.

Saturday Aug 6, 2005 #

Running (Morning run) 21:24 [2] 3.5 km (6:07 / km) +45m 5:45 / km
ahr:116 max:132 shoes: Asics Gel DS Trainer IX

Parlatsch loop. Mentally preparing for the race of the afternoon (Davos).

Orienteering race 37:25 [4] **** 3.5 km (10:41 / km) +180m 8:30 / km
ahr:148 max:158 spiked:11/13c shoes: VJ Integrator

Davoser OL. Had a good run in technically difficult terrain, except for a parallel error to #3. Was on wrong path and lost more than 5'. Two more mistakes of 1' each. 2nd place, 44" behind winner

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

Before/after the race.

Friday Aug 5, 2005 #

Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +90m 5:08 / km
ahr:117 max:131 shoes: Asics Gel DS Trainer IX

Thursday Aug 4, 2005 #

Strength (Machines) 38:00 [1]

+ stretching.

Cycling 1:08:09 [2] 24.7 km (2:46 / km) +160m 2:40 / km
ahr:110 max:124

To/from gym.

Wednesday Aug 3, 2005 #

Orienteering tempo 46:18 [4] *** 6.0 km (7:43 / km) +265m 6:19 / km
shoes: VJ Integrator

Reran Day 3 of Aargauer 3-Days. Tried some alternate routes, no big differences in time. Forest was very wet from yesterday's rain. Overall I was 6' faster than last Sunday, when I didn't push 100%.

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

Parking to start, finish to parking.

Tuesday Aug 2, 2005 #

Running 30:03 [2] 5.5 km (5:28 / km) +100m 5:01 / km
ahr:119 max:133 shoes: Old Brooks

Easy jogging in the rain.

Strength (Machines) 46:00 [1]

Includes warm up and some stretching as usual.

Monday Aug 1, 2005 #

Running (Morning run) 20:27 [2] 3.5 km (5:51 / km) +55m 5:25 / km
ahr:114 max:128 shoes: Old Brooks

Cycling long 2:12:18 [2] 46.7 km (2:50 / km) +580m 2:40 / km
ahr:111 max:126

A semi long bike ride on the roads. Regensberg, Bachsertal, along the river Rhein, Wislikofen, Schneisingen, Baden, Otelfingen.

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