Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Oct 31, 2006:

	activity	#	time	miles		km		+m
	Orienteering	15	12:35:51	50.42	(14:59)	81.15	(9:19)	3090
	Running	22	12:11:34	74.44	(9:50)	119.8	(6:06)	2550
	Cycling	7	7:26:20	83.64	(5:20)	134.6	(3:19)	1570
	Strength	2	1:27:00
	Total	27	33:40:45	208.5		335.55		7210
averages - rhr:47

2:36

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Tuesday Oct 31, 2006 #

Note
(injured) (rest day)

Pain in the back. No running today.

Monday Oct 30, 2006 #

Cycling 1:33:00 [2] 31.0 km (3:00 / km) +235m 2:53 / km
(injured)

Oetlikon - Regensdorf - Katzensee - Buchs.
Got a pain in the lower back when preparing the bike, but did the workout anyway.

Sunday Oct 29, 2006 #

Orienteering race 41:28 [4] *** 5.0 km (8:18 / km) +145m 7:15 / km
ahr:151 max:159 shoes: Integrators2

Zimmerberg OL. Local event in Gattikon. Rain showers, but temperature was still high for fall. Had a good run, only minor mistakes, maybe 20 s twice.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before/after the race.

Saturday Oct 28, 2006 #

Orienteering race 55:17 [4] *** 5.7 km (9:42 / km) +220m 8:08 / km
shoes: Integrators2

Fricktaler OL, local event in Magden. Didn't push to the limit because of the recent tarining. Had a reasonably good run. Boomed #11, a pit which was mapped as a depression. Also lost some time to #15: diffuse green terrain. Lost maybe 3 minutes total.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators2

Before and after the race.

Friday Oct 27, 2006 #

Orienteering 40:51 [4] **** 4.9 km (8:20 / km) +160m 7:10 / km
ahr:140 max:151 shoes: Integrators2

Rerun of Kandersteg weekend, day 2 (Sunnbueel). Climbing to the start (via Stock) was 740m this time. Back via Gasterental. Total time out: approx. 4h.
Course length is GPS measured.
RouteGadget

Thursday Oct 26, 2006 #

Orienteering 46:58 [4] **** 4.8 km (9:47 / km) +270m 7:38 / km
ahr:143 max:155 shoes: Integrators2

Rerun of Kandersteg weekend, day 1 (Oeschinen).
Operation of chairlift was shut down, had to climb more than 400m to the start. Hiked back to Kandersteg via Oeschinensee. Total time out: approx. 3h.
Course length is GPS measured.
RouteGadget

Wednesday Oct 25, 2006 #

Orienteering 43:01 [3] *** 5.0 km (8:36 / km) +180m 7:17 / km
shoes: Integrators2

O training Chestenberg. Reran course of Bussola OL. Trying some other route choices.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Integrators2

Parking to start of o training and finish to parking

Tuesday Oct 24, 2006 #

Running (Morning run) 28:58 [3] 5.5 km (5:16 / km) +95m 4:51 / km
ahr:125 max:138 shoes: Brooks Glycerin 4

Breitlen loops

Running intervals 13:45 [4] 3.3 km (4:10 / km)
max:160 shoes: Brooks Glycerin 4

Threshold training on the track in Regensdorf: 11x 75s (300m) with 45s recovery jogging between intervals.

Running warm up/down 26:00 [2] 4.2 km (6:11 / km)
shoes: Brooks Glycerin 4

Before, between and after intervals.

Monday Oct 23, 2006 #

Strength (Machines) 48:00 [1]

Includes warm-up + some stretching.

Sunday Oct 22, 2006 #

Orienteering race 46:49 [4] *** 5.4 km (8:40 / km) +210m 7:16 / km
shoes: Integrators2

Local event in Leibstadt. Didn't push very hard, had a good run with no significant mistakes, except catching a wrong control...Similar features (thickets) for 2 controls within 30m. Too bad, I didn't check the control number here. Time was ok anyway.

C • Glattal vs Zurzacher 2

Orienteering race 45:13 [4] *** 6.1 km (7:25 / km) +75m 6:59 / km
shoes: Integrators2

2nd race of the day. Local event in Ruemlang, 3 hours later.
Another good race again, no wrong controls this time. Surprisingly, legs felt still ok.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Integrators2

Walking/jogging before and after the races.

Note

Surprisingly, when getting up in the morning, my left foot didn't hurt at all. I could do 2 races without any pain.

Saturday Oct 21, 2006 #

Note
(injured) (rest day)

Left foot hurts badly the whole day. Don't know why. I think it will be a problem to race tomorrow.

Friday Oct 20, 2006 #

Note
(rest day)

Thursday Oct 19, 2006 #

Running 1:12:40 [3] 12.0 km (6:03 / km) +400m 5:11 / km
ahr:127 max:146 shoes: Nike Free

Otelfingen - Eigental - Laegern (Affebruenneli)

Wednesday Oct 18, 2006 #

Orienteering 53:19 [4] **** 5.0 km (10:40 / km) +240m 8:36 / km
ahr:139 max:149 shoes: Integrators2

O training Uaul Grond / Bot Fiena Trin. DE course of last Sunday. FR305 lost sat reception during the final part of the course (never happened before).

C • 6.9 vs 8.6 4

Running warm up/down 40:00 [2] 6.0 km (6:40 / km) +200m 5:43 / km
shoes: Integrators2

To the start and from the finish of the o training.

Tuesday Oct 17, 2006 #

Orienteering 34:35 [4] **** 4.1 km (8:26 / km) +160m 7:03 / km
ahr:145 max:157 shoes: Integrators2

O training Bot Fiena, Trin. Reran the race of last Sunday. Made the same mistake at control #4 again!
Distance is GPS measured.

Running warm up/down 30:00 [4] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Integrators2

To the start of the o training and back from the finish. Checking control #4 once again.

Monday Oct 16, 2006 #

Running (Morning run) 41:24 [2] 7.5 km (5:31 / km) +155m 5:00 / km
ahr:119 max:132 shoes: Brooks Glycerin 4

Lake Cresta - Uaul Grond.

Cycling 1:30:14 [1] 19.7 km (4:35 / km) +470m 4:06 / km

Easy MT biking Conn-Staderas-Flims-Pintrun.

Sunday Oct 15, 2006 #

Event: 8. Nationaler OL A

Orienteering race 42:21 [4] **** 3.5 km (12:06 / km) +180m 9:38 / km
shoes: Integrators2

National event in Trin (terrain of WOC 03 middle distance). Difficult navigation. Boomed #2 and #4 plus some minor mistakes. Second part was ok then.
Total errors: about 4 minutes. Not happy with the result.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before the race.

Cycling warm up/down 18:00 [2] 6.0 km (3:00 / km) +60m 2:51 / km

Riding to the competition center and back.

Saturday Oct 14, 2006 #

Running (Morning run) 41:21 [2] 7.5 km (5:31 / km) +155m 5:00 / km
ahr:120 max:137 shoes: Brooks Glycerin 4

Lake Cresta - Uaul Grond.

Cycling 25:00 [2] 8.0 km (3:08 / km) +130m 2:53 / km

Porclis - Trin/Digg.

Friday Oct 13, 2006 #

Running (Morning run) 20:44 [3] 4.0 km (5:11 / km) +50m 4:53 / km
ahr:125 max:139 rhr:47 shoes: Brooks Glycerin 4

Parlatsch loop.

Orienteering 37:52 [3] **** 3.8 km (9:58 / km) +180m 8:03 / km
ahr:129 max:146 shoes: Integrators2

O training Ils Aults, Domat/Ems.

Running warm up/down 14:00 [2] 2.0 km (7:00 / km) +60m 6:05 / km

From the parking to the start/finish of the o training and back.

Thursday Oct 12, 2006 #

Running (Morning run) 25:08 [2] 4.1 km (6:08 / km) +80m 5:35 / km
ahr:117 max:134 shoes: Brooks Glycerin 4

Isla Camping loop.

Cycling 1:02:23 [2] 16.4 km (3:48 / km) +285m 3:30 / km
ahr:111 max:130

Lake Cresta - Trin Digg.

Wednesday Oct 11, 2006 #

Running (Morning run) 23:12 [2] 4.0 km (5:48 / km) +80m 5:16 / km
ahr:116 max:128 shoes: Brooks Glycerin 4

To Lake Cresta.

Orienteering 1:15:18 [2] ***** 6.0 km (12:33 / km) +250m 10:23 / km
ahr:118 max:139 shoes: Integrators2

O training Flims. East of Lake Cauma. Extremly difficult navigation.

Tuesday Oct 10, 2006 #

Running intervals 15:00 [4] 3.5 km (4:17 / km) +100m 3:45 / km
max:157 shoes: Brooks Glycerin 4

10x 90 s on trails. 90 s jogging between intervals.

Running warm up/down 32:05 [2] 5.0 km (6:25 / km) +100m 5:50 / km
shoes: Brooks Glycerin 4

Before/between/after intervals.

Monday Oct 9, 2006 #

Note
(rest day)

Sunday Oct 8, 2006 #

Orienteering race 49:15 [4] *** 5.1 km (9:39 / km) +190m 8:08 / km
shoes: Integrators2

Pfaeffiker OL, regional event in Russikon. Boomed #6 (1 minute), then it went quite well, except I got confused when running the final loop. Ran from #16 to #19, then in the direction of #18, finally to #17...
But still fast enough to win :-)

Running warm up/down 18:00 [2] 2.5 km (7:12 / km) +50m 6:33 / km
shoes: Integrators2

Before and after the race.

Saturday Oct 7, 2006 #

Orienteering race 47:05 [4] *** 6.35 km (7:25 / km) +210m 6:22 / km
ahr:150 max:159 shoes: Integrators2

Bussola-OL, regional event in Scherz. Physically ok, but made too many mistakes, about 5 minutes total.
Distance is GPS measured.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators2

Before and after the race.

Friday Oct 6, 2006 #

Orienteering 45:18 [4] *** 5.4 km (8:23 / km) +200m 7:05 / km
ahr:147 max:155 shoes: Integrators

Reran the race of last Sunday in Hoch-Ybrig. Better weather today, but slopes were very slippery. Distance is FR305 reading. GPS track is also on RouteGadget

Running warm up/down 20:00 [2] 1.5 km (13:20 / km) +180m 8:20 / km
ahr:115 shoes: Integrators

Jogging and climbing to the start of the o training.

Thursday Oct 5, 2006 #

Cycling 1:09:53 [2] 23.0 km (3:02 / km) +170m 2:56 / km
ahr:106 max:120

Oetlikon - Regensdorf - Buchs.

Wednesday Oct 4, 2006 #

Running intervals 13:41 [4] 3.2 km (4:17 / km)
max:157 shoes: Brooks Glycerin 4

Along Furtbach (gravel/dirt path). 4x 800 m: 3:29, 3:26, 3:23, 3:23. With 2 minutes recovery between intervals (walking/jogging). Workout was controlled by FR305: Distance/time interval program.

Running 57:30 [3] 9.0 km (6:23 / km) +120m 5:59 / km
shoes: Brooks Glycerin 4

Before/between/after intervals (29/6/22:30). Home - Buchs - Iintervals between Buchs and Otelfingen - home.
MotionBased

Tuesday Oct 3, 2006 #

Running 48:15 [3] 9.0 km (5:22 / km) +200m 4:50 / km
ahr:130 max:145 shoes: Brooks Glycerin 4

Buchs loop. Light rain showers.

C • Trainingsumfang 5

Monday Oct 2, 2006 #

Running (Morning run) 29:51 [2] 5.5 km (5:26 / km) +95m 5:00 / km
ahr:121 max:135 shoes: Nike Free

Breitlen loops. Finally I was able to do a morning jog again. Pain in the foot disappeared shortly after getting up in the morning.

Strength (Machines) 39:00 [1]
ahr:82

Includes some stretching.

Cycling 1:27:50 [2] 30.5 km (2:53 / km) +220m 2:47 / km
ahr:111 max:123

To/from gym in Regensdorf with additional loop Katzensee.

Sunday Oct 1, 2006 #

Orienteering race 51:11 [5] *** 5.0 km (10:14 / km) +220m 8:23 / km
ahr:152 max:162 shoes: Integrators

National event Hoch-Ybrig. First part, mostly in the open, was ok. Then got problems because of the rain (glasses). Also the map was difficult to read after it got very dirty, when I fell on a slippery slope. Physically I felt strong and I was happy not to have any pain from my foot, which was rather sore in the early morning.

Running warm up/down 20:00 [2] 1.5 km (13:20 / km) +180m 8:20 / km
shoes: Integrators

Jogging and climbing to the start of the race.

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