Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Jan 31, 2006:

activity	#	time	miles		km		+m
Running	28	21:20:00	137.22	(9:20)	220.83	(5:48)	3070
Orienteering	12	9:09:21	41.26	(13:19)	66.4	(8:16)	1730	89 /	97c	91%
Cycling	9	5:48:13	88.21	(3:57)	141.97	(2:27)
Ski XC	4	5:19:43	31.07	(10:17)	50.0	(6:24)	450
Strength	6	3:43:00
Total	28	45:20:17	297.76		479.2		5250	89 /	97c	91%

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Tuesday Jan 31, 2006 #

Running (Morning run) 30:11 [2] 5.5 km (5:29 / km) +55m 5:14 / km
shoes: Asics Gel DS Trainer IX

Along the beach and uphill.

Orienteering 1:24:15 [2] *** 8.0 km (10:32 / km) +300m 8:52 / km
shoes: Jalas

O training with map Chao da Lagoa (scale 5k). Control picking exercise, I did all 48 controls on the map. Rough footing in the slopes forced a low pace. Weather not nice: some fog and low temperature.

Monday Jan 30, 2006 #

Running (Morning run) 31:09 [2] 5.5 km (5:40 / km) +30m 5:31 / km
shoes: Asics Gel DS Trainer IX

Once more near the hotel at the beach.

Orienteering 1:39:34 [2] *** 10.0 km (9:57 / km) +385m 8:21 / km
shoes: Jalas

O training in the very east of the island of Madeira. Area was completely open, very rough and unstable footing. Checked 32 out of 36 controls on the map. Some of them were not marked any more.

Sunday Jan 29, 2006 #

Running (Morning run) 22:37 [2] 4.0 km (5:39 / km) +35m 5:25 / km

Along the beach.

Orienteering race 30:51 [4] *** 2.5 km (12:20 / km) +150m 9:30 / km
spiked:11/13c shoes: VJ Integrator

Meeting O Madeira, Day 2. Same finish area as yesterday. My performance was not as good as on Day 1. Lost more than 2' to #5 in the green, when I lost confidence to do a direct approach, went back to the road and made much more distance. Two smaller mistakes (20" to 30" each) to #5 and #13.
Anyway, still best time once more and 1st place for the 2 day event. Very useful price won: a bottle of Madeira wine.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +100m 5:33 / km
shoes: VJ Integrator

Before and after the race.

Saturday Jan 28, 2006 #

Event: Madeira Island Orienteering Meeting

Running (Morning run) 20:40 [2] 4.0 km (5:10 / km)
shoes: Asics Gel DS Trainer IX

Some loops near the hotel again.

Orienteering race 27:46 [4] *** 2.5 km (11:06 / km) +135m 8:45 / km
spiked:10/10c shoes: VJ Integrator

Meeting O Madeira Day 1. Much better weather conditions than yesterday, but cold and windy. Terrain with steep slopes. Rough footing at some places. I had a solid run, not much time lost, all controls ok. I won M60 with best time for this course (W16, 40, 45 and M55, 60 on it).

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

Before and after the race.

Friday Jan 27, 2006 #

Running (Morning run) 23:11 [2] 4.0 km (5:48 / km)
shoes: Asics Gel DS Trainer IX

Near the hotel along the beach.

Orienteering 43:31 [3] *** 4.0 km (10:53 / km) +310m 7:50 / km
spiked:13/14c shoes: Jalas

The model event of the Madeira O-meeting. It was up in the mountains, 1 hour driving time from Funchal. Surprisingly good runnability. Weather was a mixture of some sun, heavy rain and strong winds at time.

Thursday Jan 26, 2006 #

Note

Travelling to Madeira. Heavy rain showers at arrival time and the whole evening. No running today. Hotel gym was also going to close, when I wanted to do some indoor cycling. Well, a rest day does not hurt.

Wednesday Jan 25, 2006 #

Running (Morning run) 41:25 [2] 7.0 km (5:55 / km) +140m 5:23 / km
ahr:118 max:131 shoes: Asics Gel DS Trainer IX

Breitlen-Otelfingen.

Strength (Machines) 36:00 [1]

Includes some stretching (10').

Cycling (Indoor trainer) 44:00 [3] 18.0 km (2:27 / km)
max:142

10' warm up before strength training. Another 34' including intervals 10x 60", 60" recovery between intervals.

Tuesday Jan 24, 2006 #

Running (Morning run) 40:39 [2] 7.0 km (5:48 / km) +125m 5:20 / km
ahr:120 max:131 shoes: Asics Gel DS Trainer IX

Loop to Porclis. On pressed snow. Beautiful weather.

Ski XC (Skate) 1:05:39 [2] 11.0 km (5:58 / km) +115m 5:40 / km
ahr:117 max:132

Prada, Isla, Sur Aua. Another skating workout.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

To/from XC center.

Monday Jan 23, 2006 #

Running (Morning run) 42:27 [2] 7.5 km (5:40 / km) +150m 5:09 / km
ahr:121 max:134 shoes: Asics Gel DS Trainer IX

To Lake Cresta, Prada.

Ski XC (Skate) 1:25:01 [2] 14.0 km (6:04 / km) +115m 5:50 / km
ahr:120 max:141

Some more skating excercises. Prada, Isla.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

To/from XC center.

Sunday Jan 22, 2006 #

Running (Morning run) 23:48 [2] 4.0 km (5:57 / km) +35m 5:42 / km
ahr:120 max:133 shoes: Asics Gel DS Trainer IX

Parlatsch loop. Light snowfall.

Ski XC (skate) 1:30:00 [1] 12.0 km (7:30 / km) +80m 7:15 / km

First skating excercises. One session in the morning (60'), another in the afternoon (30'). Much more will be needed to master the technique a bit better. At least no hurting body parts.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

To/from the XC center.

Saturday Jan 21, 2006 #

Running (Morning run) 35:46 [2] 6.5 km (5:30 / km) +120m 5:02 / km
ahr:121 max:135 shoes: Asics Gel DS Trainer IX

Cycling warm up/down (On Stairmaster) 25:00 [2] 10.0 km (2:30 / km)

Before the strength workout.

Strength (Machines) 30:00 [1]

Not much stretching this time - gym was going to close.

Friday Jan 20, 2006 #

Running 1:06:54 [2] 11.5 km (5:49 / km) +140m 5:29 / km
ahr:123 max:137 shoes: Asics Gel DS Trainer IX

A loop to Otelfingen-Golf, Buchs. Weather not bad, even some sun.

Cycling (On TravelMag) 35:08 [1] 12.0 km (2:56 / km)
ahr:105 max:122

Recovery on the indoor trainer.

Thursday Jan 19, 2006 #

Running (Morning run) 35:19 [2] 6.0 km (5:53 / km) +100m 5:26 / km
ahr:117 max:131 shoes: Asics Gel DS Trainer IX

After an additional rest day stomach seems ok again.
Foggy weather, but not as cold as a few days ago.

Strength (Machines) 36:00 [1]

Includes 10' of stretching.

Cycling (Indoor trainer) 46:00 [1] 18.0 mi (2:33 / mi)
ahr:108 max:117

Before strength workout for warm up (10') and then another 36' .

Tuesday Jan 17, 2006 #

Note

Stomach problems hit me this morning. Some bad food yesterday evening or stomach flu rather? No training today. Horrible weather anyway.

Monday Jan 16, 2006 #

Running (Morning run) 51:05 [2] 8.5 km (6:01 / km) +170m 5:28 / km
ahr:122 max:134 shoes: Asics Gel DS Trainer IX

C • not to much?? 2

Running 51:38 [2] 9.0 km (5:44 / km) +200m 5:10 / km
ahr:124 max:142 shoes: Asics Gel DS Trainer IX

Fog has gone away, the sun motivated me to do a 2nd run of the day. Buchs loop, easy pace.

Sunday Jan 15, 2006 #

Orienteering race 31:36 [5] * 5.7 km (5:33 / km) +75m 5:12 / km
spiked:19/19c shoes: Asics Gel DS Trainer IX

1. National event of the year. City-O in Effretikon. First 3 controls were in the forest. Had a good run over all. Only lost a little time (less than a minute) on some suboptimal route choices.
Best time M60 out of 29 runners. I finally succeded to win a national event again!
Effective distance was 5.7km. Had an early start and temp was rather low, about -9°C.

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

Before the race, freezing cold.

Cycling (On TravelMag) 35:00 [2] 12.0 km (2:55 / km)
ahr:111 max:118

Recovery from the race. It was too cold for warming down after the finish.

Saturday Jan 14, 2006 #

Running (Morning run) 31:21 [2] 5.5 km (5:42 / km) +100m 5:14 / km
ahr:118 max:135 shoes: Asics Gel DS Trainer IX

Foggy and cold, same as yesterday.

Cycling (On TravelMag) 35:01 [1] 12.0 km (2:55 / km)
ahr:101 max:109

On indoor trainer, reading. Easy day in preparation of the national event tomorrow.

Friday Jan 13, 2006 #

Running (Morning run) 31:59 [2] 5.5 km (5:49 / km) +100m 5:20 / km
ahr:116 max:129 shoes: Asics Gel DS Trainer IX

Foggy and cold.

Cycling (On TravelMag) 35:04 [2] 12.0 km (2:55 / km)
ahr:108 max:117

Indoor cycling after morning run.

Strength (Machines) 37:00 [1]

Includes some stretching.

Thursday Jan 12, 2006 #

Running (Morning run) 20:49 [2] 4.0 km (5:12 / km) +70m 4:47 / km
ahr:117 max:130 shoes: Asics Gel DS Trainer IX

Orienteering 35:22 [4] * 6.8 km (5:12 / km) +75m 4:56 / km
ahr:145 max:158 shoes: Asics Gel DS Trainer IX

O'training in Olten. Ran the women's long course. Last Sunday Simone N. ran it in 27:59.

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

Before and after the o'training.

Wednesday Jan 11, 2006 #

Running (Morning run) 49:28 [2] 8.5 km (5:49 / km) +160m 5:19 / km
ahr:121 max:135 shoes: Asics Gel DS Trainer IX

Cycling (On TravelMag) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:107 max:120

Easy biking on the indoor trainer.

Tuesday Jan 10, 2006 #

Running (Morning run) 30:39 [2] 5.5 km (5:34 / km) +100m 5:07 / km
ahr:122 max:135 shoes: Asics Gel DS Trainer IX

Orienteering tempo 24:04 [4] 4.6 km (5:14 / km) +40m 5:01 / km
shoes: Asics Gel DS Trainer IX

O-training with map Pfaeffikon. Did the D55 course.

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

Before and after o-training.

Monday Jan 9, 2006 #

Running (Morning run) 50:20 [2] 8.5 km (5:55 / km) +190m 5:20 / km
ahr:123 max:134 shoes: Asics Gel DS Trainer IX

Strength (Machines) 45:00 [1]

Includes warm up + some stretching.

Sunday Jan 8, 2006 #

Orienteering race 28:57 [4] * 4.1 km (7:04 / km) +50m 6:39 / km
ahr:152 max:163 spiked:16/19c shoes: Asics Gel DS Trainer IX

City O'race in Olten. Better run than yesterday, but still too many mistakes. Checked #7 before #6 and had to go back (more than 1' lost). Parallel error to #10 (another 50"). Some more small mistakes (10" each). But still 2nd best time (1'18" behind).

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

Warm up for the race.

Saturday Jan 7, 2006 #

Orienteering race 40:59 [4] * 4.0 km (10:15 / km) +80m 9:19 / km
spiked:20/22c shoes: Asics Gel DS Trainer IX

City O'race in Chur. Bad start into the first race of the new year. Tried to run without compass: took wrong direction to #3. Then went to #5 before #4. Some minutes lost going to #4, then back to #5. Motivation was lost at that time. Went slowly to #6. Rest was ok then. At least all controls correctly checked finally...

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Did a long warm up before the race (sore aductors).

Friday Jan 6, 2006 #

Running (Morning run) 30:50 [2] 5.5 km (5:36 / km) +115m 5:05 / km
ahr:120 max:135 shoes: Asics Gel DS Trainer IX

Around Lake Cresta, Uaul Grond.

Orienteering 1:10:00 [1] * 8.0 km (8:45 / km) +80m 8:20 / km
shoes: Asics Gel DS Trainer IX

Jogging/walking around in town with map 1:5k to prepare for the coming city O-weekend.

Thursday Jan 5, 2006 #

Running long 1:20:37 [2] 14.0 km (5:46 / km) +265m 5:16 / km
ahr:125 max:143 shoes: Asics Gel DS Trainer IX

To Lake Cresta, Trin, Digg. Sunny weather. Mostly on ice and snow. Sore aductors from XC skiing.

Wednesday Jan 4, 2006 #

Running (Morning run) 45:23 [2] 8.0 km (5:40 / km) +150m 5:11 / km
ahr:123 max:136 shoes: Asics Gel DS Trainer IX

Ski XC (classic) 1:19:03 [2] 13.0 km (6:05 / km) +140m 5:46 / km
ahr:121 max:134

First time on skis this winter. With waxless Fischer skis in Trin-Mulin. Beautiful weather, good conditions.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

To/from XC center.

Tuesday Jan 3, 2006 #

Running (Morning run) 31:08 [3] 5.5 km (5:40 / km) +95m 5:13 / km
ahr:121 max:134 shoes: Asics Gel DS Trainer IX

Cycling (On TravelMag) 33:00 [2] 13.0 km (2:32 / km)
ahr:113 max:138

Some indoor biking while reading the newspapers.

Strength (Machines) 39:00 [1]

Includes 10' of stretching.

Monday Jan 2, 2006 #

Running (Morning run) 51:29 [2] 9.0 km (5:43 / km) +165m 5:14 / km
ahr:124 max:138 shoes: Asics Gel DS Trainer IX

Orienteering 32:26 [3] * 6.2 km (5:14 / km) +50m 5:02 / km
ahr:142 max:152 shoes: Asics Gel DS Trainer IX

City-o-training with map Pfaeffikon. Reran a course of January 2005.

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

Before and after the o-training.

Sunday Jan 1, 2006 #

Running long 1:14:08 [2] 13.0 km (5:42 / km) +160m 5:22 / km
ahr:125 max:139 shoes: Asics Gel DS Trainer IX

Nice weather for a long jog to Otelfingen-Golf, Buchs. Recovery from the week's races.

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