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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Dec 31, 2005:

activity # timemileskm+m
  Running22 16:07:25 102.84(9:24) 165.5(5:51) 2940
  Orienteering10 8:35:26 38.53(13:23) 62.0(8:19) 108574 /94c78%
  Cycling8 7:04:02 116.34(3:39) 187.23(2:16)
  Strength4 2:53:00
  Total25 34:39:53 257.7 414.73 402574 /94c78%

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Saturday Dec 31, 2005 #

Note
(rest day)

Travelling back home from Belgium. 7h by car again.

Note

Summary for 2005:
- Running 216 h, 2232km, 34700m climb
- Cycling 119 h, 2620km, 19365m climb (includes indoor trainer workouts)
- Orienteering 105 h, 712km, 21200m climb (races + training)
- Strength 43 h, (includes warmup + stretching)
- Ski XC 31 h, 332km, 3925m climb
- Walking (with poles) 3 h, 15km, 2120m climb
- Ski DH 2 h

Total training time: 519 hours.
This is 10 hours/week, exactly what I planned to do
Only 11 days out of 365 without training or racing.

I did 73 o-races with a total of 1165 controls. I won 30 races this year, a personal best.

No injuries this year. Sick for only 7 days.


Friday Dec 30, 2005 #

Orienteering race 32:36 [5] *** 4.4 km (7:25 / km) +40m 7:05 / km
spiked:11/14c shoes: VJ Integrator

Day 5 of Belgian 5-days near Lichtaart.
Nothing left to lose on Day 5. Tried to run full speed the whole course. Lost map contact to #9 and lost 90" there. Another mistake to the last control (60" lost). But seemed to be an respectable run. Reading out the Emit badge, it was found that I had checked a wrong control... Wrong reentrant, 20m from the correct one. ALWAYS check your control numbers!!!
A rather frustrating experience. Only 2 valid results out of 5 races.
At least I won day 1, which counts as victory #30 of the ending year (out of 73 races = new PB)..

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

Before/after the race.

Thursday Dec 29, 2005 #

Orienteering race 48:43 [3] *** 4.4 km (11:04 / km) +40m 10:35 / km
ahr:142 max:159 spiked:9/14c shoes: VJ Integrator

Day 4 of Belgian 5-Days. This event took place over the border in the Netherlands near Weert. Beautiful weather, some snow on the ground.
After a good start I missed control #3 (depression in the open terrain) badly and lost more than 4 minutes. Then, in an attempt to gain some time, I overlooked #4 and went directly to #5. Had some problems of cause since my starting point was very wrong. Some more minutes and all motivation were lost. Reduced my speed to jogging and enjoyed the nice weather...

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

Before/after the race.

Wednesday Dec 28, 2005 #

Orienteering race 43:09 [5] *** 5.1 km (8:28 / km) +40m 8:08 / km
ahr:155 max:162 spiked:18/19c shoes: VJ Integrator

Day 3 of Belgian 5-Days near Koersel.
After the organizer had exchanged my bad Emit badge, I started to this race with full motivation. A perfect race until control #9. Then near #10, a vegetation border, I checked a wrong control and lost 2'30" for relocation. 3 or 4 small mistakes (20" to 30") in the rest of the race, which I finished 1'19" behind the winner.
Still good chances to win the 5 days since only 4 results out of the 5 would be counted for the total.

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

Before/after the race.

Tuesday Dec 27, 2005 #

Orienteering race 37:10 [4] **** 3.1 km (11:59 / km) +40m 11:16 / km
ahr:150 max:159 spiked:11/17c shoes: VJ Integrator

Day 2 of Belgian 5-days near Eksel. Light snowfall.
Lots of time lost in the middle (main) part of the course. From #4 to #12 I spiked only 2 controls. Lost 2 to 3 minutes on each of the others.
So I wasn't unhappy when they coundn't read out my (hired) Emit badge after the race and I did not appear on the results list at all...

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

Before/after the race.

Monday Dec 26, 2005 #

Event: VVO-Sylvester 5-Days
 

Orienteering race 47:09 [5] *** 4.6 km (10:15 / km) +100m 9:15 / km
spiked:15/16c shoes: VJ Integrator

Day 1 of Belgian 5-Days near Maasmechelen.
A fairly good run except to control 4, where I lost 4'. Had some problems with the map (unusual scale 1:7500, some fences missing). Still fast enough to win the race (best times on 11 legs).

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

Before/after the race.

Sunday Dec 25, 2005 #

Note

Travelling to Hasselt/Belgium for 5-Day-O. Fair weather and traffic conditions. 7h by car.

Saturday Dec 24, 2005 #

Strength (Machines) 48:00 [1]
ahr:85 max:114

Includes warm up + some stretching.

Running 28:57 [3] 5.5 km (5:16 / km) +95m 4:51 / km
ahr:130 max:150 shoes: Asics Gel DS Trainer IX

Breitlen loops. Included some sprints to learn running a bit faster again (races next week).

Friday Dec 23, 2005 #

Orienteering long 1:30:21 [2] * 15.0 km (6:01 / km) +235m 5:35 / km
shoes: Asics Gel DS Trainer IX

O-training in Langholz near Rothrist. Running with map mostly on trails.

Thursday Dec 22, 2005 #

Running (Morning run) 31:21 [2] 5.5 km (5:42 / km) +95m 5:15 / km
ahr:124 max:137 shoes: Asics Gel DS Trainer IX

Orienteering 42:45 [3] *** 5.5 km (7:46 / km) +100m 7:08 / km
ahr:141 max:152 shoes: Jalas

Easy O-training Hoenggerberg. Did 12 controls. Some snow on the ground.

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

Before/after o-training.

Wednesday Dec 21, 2005 #

Cycling (Indoor cycling) 1:10:00 [2] 28.0 km (2:30 / km)
ahr:116 max:130

Running 51:24 [3] 9.0 km (5:43 / km) +200m 5:08 / km
ahr:134 max:148 shoes: Asics Gel DS Trainer IX

Buchs loop. HR was still a bit high, even considering there was a layer of fresh snow on the trails.

Tuesday Dec 20, 2005 #

Running (Morning run) 52:35 [2] 9.0 km (5:51 / km) +160m 5:22 / km
ahr:124 max:141 (sick) shoes: Asics Gel DS Trainer IX

Strength (Machines) 50:00 [1]

Includes warm up (Indoor cycling 10') + some stretching.

Monday Dec 19, 2005 #

Running 32:03 [2] 5.5 km (5:50 / km) +95m 5:22 / km
ahr:124 max:138 (sick) shoes: Asics Gel DS Trainer IX

Cycling (Indoor trainer) 1:10:02 [2] 28.0 km (2:30 / km)
ahr:126 max:137

HR a bit on the high side.

Orienteering race 48:43 [3] *** 4.4 km (11:04 / km) +40m 10:35 / km
ahr:142 max:159 spiked:10/14c

Sunday Dec 18, 2005 #

Cycling (Indoor trainer) 1:10:00 [2] 28.0 km (2:30 / km)
ahr:114 max:127 (sick)

Feeling a bit better today but decided to stay indoors. Was able to do an easy 70 minutes workout on the bike. Did some reading to make it less boring.

Friday Dec 16, 2005 #

Cycling (Indoor trainer) 33:00 [2] 13.0 km (2:32 / km)
ahr:113 max:127 (sick)

An easy workout on the TravelMag. Bad weather with snow, rain and wind kept me indoors. Still sore throat and runny nose, nearly a week now.

Thursday Dec 15, 2005 #

Running 32:27 [2] 5.5 km (5:54 / km) +95m 5:26 / km
ahr:120 max:133 (sick) shoes: Asics Gel DS Trainer IX

Still a bit sick but did some easy jogging anyway.

Monday Dec 12, 2005 #

Note
(sick) (rest day)

Still sick. Have been since Friday. Sunny weather but no training today and probably tomorrow.

Sunday Dec 11, 2005 #

Running 50:44 [2] 8.5 km (5:58 / km) +175m 5:25 / km
ahr:117 max:132 (sick) shoes: Asics Gel DS Trainer IX

Breitlen, Boppelsen. Sore throat since last Friday.

Saturday Dec 10, 2005 #

Running long 2:22:00 [2] 24.0 km (5:55 / km) +620m 5:14 / km
ahr:125 max:147 shoes: Asics Gel DS Trainer IX

Nice long jog around Laegern: Regenberg, Laegernweid (snow and ice on the trails of the northern slopes of Laegern), Ennetbaden, Schartenfels, Eigental, Otelfingen. Polar watch says I burned 1265 calories, the equivalent of 300g of swiss cheese or 200g of swiss chocolate.

Friday Dec 9, 2005 #

Running (Morning run) 49:55 [2] 8.5 km (5:52 / km) +175m 5:19 / km
ahr:114 max:133 shoes: Asics Gel DS Trainer IX

Cycling (Indoor trainer) 50:00 [2] 21.0 km (2:23 / km)
ahr:116 max:141

On the TravelMag once more.

Thursday Dec 8, 2005 #

Running (Morning run) 44:18 [2] 7.5 km (5:54 / km) +140m 5:24 / km
ahr:117 max:133

Cycling (Indoor trainer) 1:00:00 [2] 25.0 mi (2:24 / mi)
ahr:116 max:134

Includes 16x 15" sprints. A very boring workout on the TravelMag in the basement.

Wednesday Dec 7, 2005 #

Running (Morning run) 30:32 [2] 5.5 km (5:33 / km) +95m 5:07 / km
ahr:118 max:132 shoes: Asics Gel DS Trainer IX

In the drizzle.

Strength (Machines) 39:00 [1]
ahr:83

Includes 10' of stretching.

Cycling intervals (Indoor trainer) 12:00 [4] 6.0 km (2:00 / km)
max:148

12x 60", with 60" recovery between intervals.

Cycling warm up/down (Indoor trainer) 39:00 [2] 14.0 km (2:47 / km)
ahr:117

Before strength workout and then before/between/after intervals.

Tuesday Dec 6, 2005 #

Running (Morning run) 30:33 [2] 5.5 km (5:33 / km) +95m 5:07 / km
ahr:121 max:134 shoes: Asics Gel DS Trainer IX

Running long 1:13:23 [3] 13.0 km (5:39 / km) +220m 5:12 / km
ahr:133 max:146 shoes: Asics Gel DS Trainer IX

2nd run of the day. Eigi-Wettingen-Otelfingen. Sunny weather.

Monday Dec 5, 2005 #

Running (Morning run) 35:04 [2] 6.0 km (5:51 / km) +115m 5:20 / km
ahr:121 max:136 shoes: Asics Gel DS Trainer IX

Strength (Machines) 36:00 [1]

Includes some stretching.

Cycling warm up/down (Indoor trainer) 20:00 [2] 9.0 km (2:13 / km)

Before/after strength workout.

Sunday Dec 4, 2005 #

Running (Morning run) 35:07 [2] 6.0 km (5:51 / km) +95m 5:25 / km
ahr:117 max:139 shoes: Asics Gel DS Trainer IX

Orienteering 55:20 [3] 6.2 km (8:55 / km) +270m 7:20 / km
ahr:143 max:153 shoes: Jalas

Easy o-training in Honeret. Ran M55 course of recent national event (Dietikon).

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

Parking to start and back from finish.

Saturday Dec 3, 2005 #

Running 1:10:50 [3] 13.0 km (5:27 / km) +280m 4:55 / km
ahr:135 max:155 shoes: Asics Gel DS Trainer IX

Fartlek Buchs + Moetschen. Sunny weather. Ice and snow/slush on the trails. Fast sections of 4'30", 3'15", 11'55", 5'15" and 3'15".

Friday Dec 2, 2005 #

Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +95m 5:06 / km
ahr:122 max:135 shoes: Asics Gel DS Trainer IX

Thursday Dec 1, 2005 #

Running (Morning run) 30:44 [2] 5.5 km (5:35 / km) +95m 5:09 / km
ahr:121 max:137 shoes: Asics Gel DS Trainer IX

Orienteering 1:09:30 [3] 9.3 km (7:28 / km) +180m 6:49 / km
ahr:137 max:149 shoes: Jalas

Easy O-training Wangenerwald. Not much snow on the ground. Did 19 controls.

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