Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Dec 31, 2007:

activity	#	time	miles		km		+m
Running	20	18:51:40	116.94	(9:41)	188.2	(6:01)	4160
Cycling	15	16:14:19	245.44	(3:58)	395.0	(2:28)
Orienteering	5	3:19:41	16.47	(12:08)	26.5	(7:32)	510
stretching	15	2:28:00
Strength	3	1:14:00
other	2	20:00
Total	27	42:27:40	378.85		609.7		4670
[1-5]	27	39:59:40

2:53

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Monday Dec 31, 2007 #

Note

Travel day: driving home from Hasselt (Belgium). No training today for good reasons. Probably some easy days required for recovery.

Sunday Dec 30, 2007 #

Orienteering race 40:10 [5] 5.0 km (8:02 / km) +50m 7:39 / km
ahr:147 max:156 (sick) shoes: Integrators3

Day 5 of Belgian Sylvester 5-Days near Hechtel. Decided to run this last race to have a countable result (4 out of 5 results are counted for the total ranking). I felt very weak at warmup time already and the energy level soon dropped to the zero line after a few controls, so I had to reduce my pace even further. At the end I could hardly lift my feet off the sandy ground. Concentration was also very low then and caused two or three mistakes, maybe 2 minutes total. Finally, I was happy to see the finish.
It's really hard to race being not healthy.
Still 6th for the day (out of about 20) and 3rd total.

Running warm up/down 6:00 [2] 0.8 km (7:30 / km)

To the start of the race with mixed feelings.

Saturday Dec 29, 2007 #

Note
(sick)

No race today. Not able to eat/drink reasonably. Still some headaches. Spent the day in the hotel room.

Friday Dec 28, 2007 #

Orienteering race 29:47 [5] *** 4.5 km (6:37 / km)
shoes: Integrators3

Day 3 of Belgian Sylvester 5-days near Genk. Very flat terrain (equidistance 2m). Some controls maybe a bit bingo: point features in the green (this is typical for Belgian orienteering ;-) ). I was lucky with this type of control this time. A good race again with only very minor mistakes. 2nd place again, about 10 seconds behind winner.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators3

Before the race.

Cycling (Indoor Trainer) 40:00 [2] 17.0 km (2:21 / km)
ahr:112 max:121

O race was short, therefore some more training at the hotel gym.

other (Swimming) 10:00 [1]

Hotel pool, swimming for recovery.

stretching 10:00 [0]

Note
(sick)

A stomach flu hit me in the late afternoon. Diarrhea, vomiting, headache. No dinner, half the night in the bathroom. One of the more horrible nights of my life.

Thursday Dec 27, 2007 #

Orienteering race 38:50 [5] *** 5.0 km (7:46 / km) +80m 7:11 / km
shoes: Integrators3

Day 2 of Belgian Sylvester 5-days near Opitter. More technical than Day 1 and a lot more controls (19). Controls #3 to #8, in terrain with fine contours, were printed (additionally) on map with scale 1:5k (1:10k was normal). My race was decent, no major mistakes. 2nd place, 1 minute back.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators3

Before and after the race.

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Brooks Glycerin 4

On treadmill at the hotel gym. Includes a short "speed" section (16 km/h).

other (Swimming) 10:00 [1]

Hotel pool, swimming for recovery.

stretching 10:00 [0]

Wednesday Dec 26, 2007 #

Event: Sylvester 5-days, Belgium

Orienteering race 26:54 [5] *** 4.0 km (6:44 / km) +60m 6:15 / km
shoes: Integrators3

Day 1 of Belgian Sylvester 5-days near Herentals. Race was short and easy but I still managed to loose some time to the very first control. Problems reading the map, ran to control #10 before heading to #1. Another bad mistake at #7: thought it was #8 and I had missed #7. Tried to find correct #7 in northern direction, instead of heading south to #8. Lost more than 3 minutes total.
5th place, 2 minutes back.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

before and after the race.

Cycling (Indoor Trainer) 23:00 [2] 10.0 km (2:18 / km)
ahr:116 max:127

At the hotel gym.

Running 23:00 [3] 4.0 km (5:45 / km)
ahr:135 max:152 shoes: Asics Gel DS Trainer IX

On treadmill at the hotel gym. First time on treadmill in my life.

Tuesday Dec 25, 2007 #

Note

Travel day: driving to Hasselt (Belgium) for Sylvester 5-days

Monday Dec 24, 2007 #

Cycling (Indoor Trainer) 45:00 [1] 18.0 km (2:30 / km)
ahr:107 max:115

Morning ride on TravelMag.

Running 48:19 8.0 km (6:02 / km) +150m 5:31 / km
ahr:124 max:151 shoes: Brooks Glycerin 4

Otelfingen - Breitlen.

stretching 10:00 [0]

Sunday Dec 23, 2007 #

Running intervals 20:00 [4] 4.0 km (5:00 / km) +40m 4:46 / km
max:154 shoes: Brooks Glycerin 4

On trails/roads under a blue sky, some snow and ice. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets.

Running warm up/down 32:46 [2] 5.2 km (6:18 / km) +50m 6:01 / km
shoes: Brooks Glycerin 4

Before, after and between intervals.

Saturday Dec 22, 2007 #

Running long 1:29:45 [3] 14.0 km (6:25 / km) +400m 5:37 / km
ahr:125 max:144 shoes: Brooks Glycerin 4

Trin - Digg - Pintrun - Ransun - Pintrun - Mulin. On pressed snow and ice mostly.

stretching 10:00 [0]

Friday Dec 21, 2007 #

Running 48:37 8.0 km (6:05 / km) +200m 5:24 / km
ahr:130 max:156 shoes: Brooks Glycerin 4

Trin-Digg loop under a blue sky. Pushed Trin ramp in 4:01. Sub 4 next time.

Thursday Dec 20, 2007 #

Cycling 1:10:00 28.0 km (2:30 / km)
ahr:104 max:114

Pre-breakfast ride on TravelMag.

Orienteering 1:04:00 *** 8.0 km (8:00 / km) +320m 6:40 / km
ahr:140 max:150 shoes: Jalas

O training Altberg - West.

Wednesday Dec 19, 2007 #

Running long 1:22:30 [3] 14.0 km (5:54 / km) +230m 5:27 / km
ahr:131 max:147 shoes: Brooks Glycerin 4

Aerbist - Breitlen - Otelfingen - Birch - Wuerenlos - Gmeumeri - Otelfingen.

stretching 10:00 [0]

Tuesday Dec 18, 2007 #

Strength (Machines) 25:00 [1]

Cycling 47:28 20.0 km (2:22 / km)
ahr:109 max:128

Spinning at the gym in Regensdorf.

stretching 10:00 [0]

Half of it after the spinning workout.

Monday Dec 17, 2007 #

Cycling 1:05:00 25.0 km (2:36 / km)
ahr:105 max:116

Pre-breakfast ride on TravelMag (with flat tire still...).

Running 26:43 5.5 km (4:51 / km) +90m 4:29 / km
ahr:136 max:150 shoes: Brooks Glycerin 4

Breitlen loops. At good pace.

C • Mehrere Intensitäten 3

Sunday Dec 16, 2007 #

Running long 1:17:46 [3] 13.0 km (5:59 / km) +200m 5:33 / km
ahr:127 max:141 shoes: Brooks Glycerin 4

Gmeumeri - Wuerenlos - Otelfingen -Breitlen.

stretching 10:00 [0]

Saturday Dec 15, 2007 #

Cycling (Indoor Trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:107 max:119

On TravelMag (flat tire after 20 minutes).

Running intervals 20:00 [4] 4.2 km (4:46 / km)
max:154 shoes: Brooks Glycerin 4

On trails/roads. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets.

Running warm up/down 40:55 [2] 6.3 km (6:30 / km) +150m 5:48 / km
shoes: Brooks Glycerin 4

Before/ after and between intervals.

stretching 10:00 [0]

Friday Dec 14, 2007 #

Cycling (Indoor Trainer) 1:30:00 [2] 36.0 km (2:30 / km)
ahr:107 max:118

Pre-breakfast ride on TravelMag.

Thursday Dec 13, 2007 #

Running warm up/down 18:17 [2] 3.0 km (6:06 / km) +40m 5:43 / km
ahr:114 shoes: Brooks Glycerin 4

Before the hill training.

Running hills 21:40 [4] 2.0 km (10:50 / km) +340m 5:51 / km
ahr:150 max:156 shoes: Brooks Glycerin 4

Top of Laegern. Straight line up. Running/walking (with poles).

Running 30:17 [2] 5.5 km (5:30 / km) +20m 5:24 / km
ahr:125 shoes: Brooks Glycerin 4

Laegern downhill.

stretching 10:00 [0]

Wednesday Dec 12, 2007 #

Cycling (Indoor Trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:108 max:121

Pre-breakfast ride on TravelMag.

Running 1:01:10 [3] 11.5 km (5:19 / km) +200m 4:54 / km
ahr:136 max:154 shoes: Brooks Glycerin 4

Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist.

Tuesday Dec 11, 2007 #

Strength (Machines) 25:00 [1]

Cycling 53:00 [2] 23.0 km (2:18 / km)
ahr:120 max:133

Spinning at the gym in Regensdorf.

stretching 10:00 [0]

Monday Dec 10, 2007 #

Cycling (Indoor Trainer) 1:05:00 [2] 26.0 km (2:30 / km)
ahr:108 max:117

Pre-breakfast ride on TravelMag.

Running tempo 45:29 [4] 8.5 km (5:21 / km) +200m 4:47 / km
ahr:142 max:156 shoes: Brooks Glycerin 4

Buchs loop. Rain and wind.

Cycling (Indoor Trainer) 53:00 [2] 22.0 km (2:25 / km)
ahr:113 max:122

Recovery ride on TravelMag.

stretching 10:00 [0]

Sunday Dec 9, 2007 #

Note
(rest day)

Saturday Dec 8, 2007 #

Running long 1:22:36 [3] 13.8 km (5:59 / km) +450m 5:09 / km
ahr:134 max:147 shoes: Brooks Glycerin 4

Top of Laegern - Laegernweid - Regensberg. Moderate pace.
Uphill 37:49 (5.5km, ascent 350m, HRavg 138)
Dnhill 44:46 (8.3km, ascent 100m, HRavg 131)

Note

Personal best for top of Laegern is 31:12 at age 47 (1991).
Applying age grading, I should now run this in ~36.
My estimation is, I can do it in ~34 (pushing HRavg to 150).

Friday Dec 7, 2007 #

Cycling (Indoor Trainer) 1:30:00 [2] 36.0 km (2:30 / km)
ahr:109 max:117

On TravelMag, watching TV.

Thursday Dec 6, 2007 #

Cycling (Indoor Trainer) 1:10:00 [1] 28.0 km (2:30 / km)
ahr:106 max:124

Pre-breakfast ride on TravelMag.

Running intervals 20:00 [4] 4.2 km (4:46 / km)
max:158 shoes: Brooks Glycerin 4

On trails/roads. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets.

Running warm up/down 42:06 [2] 6.5 km (6:29 / km) +150m 5:48 / km
shoes: Brooks Glycerin 4

Before/after and between intervals.

stretching 8:00 [0]

Wednesday Dec 5, 2007 #

Running 1:02:14 [3] 11.5 km (5:25 / km) +200m 4:59 / km
ahr:134 max:150 shoes: Brooks Glycerin 4

Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist.

Tuesday Dec 4, 2007 #

Strength (Machines) 24:00 [1]

Cycling 52:51 [2] 22.0 km (2:24 / km)
ahr:114 max:134

Spinning at the gym in Regensdorf.

stretching 12:00 [0]

Monday Dec 3, 2007 #

Cycling (Indoor Trainer) 1:30:00 [2] 36.0 km (2:30 / km)
ahr:111 max:129

On TravelMag, watching TV.

stretching 10:00 [0]

Sunday Dec 2, 2007 #

Running (Morning run) 22:30 [2] 4.0 km (5:38 / km) +50m 5:18 / km
ahr:122 max:134 shoes: Brooks Glycerin 4

Parlatsch loop. Pre-breakfast jogging. Sunny weather.

Running long 1:40:00 [3] 13.0 km (7:42 / km) +800m 5:53 / km
ahr:136 max:151 shoes: Brooks Glycerin 4

Trin-Mulin - Bargis - Fidaz - Trin Mulin. Uphill jogging/walking with poles, trails partly snow-covered, 4.2km/750m ascent, 50 minutes, HR 148. Downhill 8.8km, 50 minutes, HR 125.
GPS track

Saturday Dec 1, 2007 #

Running 57:00 [3] 9.7 km (5:53 / km) +200m 5:20 / km
ahr:133 max:156 shoes: Brooks Glycerin 4

Trin-Digg loop. Ramp to Trin in 4:17, HRmax 156.

stretching 8:00 [0]

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