Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Jan 31, 2008:

	activity	#	time	miles		km		+m
	Running	19	17:09:49	105.51	(9:46)	169.8	(6:04)	3285
	Cycling	12	10:31:00	160.62	(3:56)	258.5	(2:26)
	Orienteering	5	3:34:32	21.87	(9:49)	35.2	(6:06)	610
	stretching	21	3:32:00
	Strength	4	1:37:00
	Total	26	36:24:21	288.01		463.5		3895
	[1-5]	26	32:52:21
averages - weight:60kg

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Thursday Jan 31, 2008 #

Note

Traveling to Faro for Portugal O Meeting.

Wednesday Jan 30, 2008 #

Cycling (Indoor cycling) 1:07:00 [2] 27.5 km (2:26 / km)
ahr:110 max:127

Pre-breakfast ride on ergo bike. Profile P1.
Watched 2nd part of "Kingdom of Heaven".

Orienteering 45:26 [4] *** 7.0 km (6:29 / km) +130m 5:56 / km
ahr:144 max:153 shoes: Integrators2

O training Ruemlang. Map 1:15k.

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

Before and after O training.

stretching 10:00 [0]

Tuesday Jan 29, 2008 #

Cycling 11:00 4.5 km (2:27 / km)
ahr:110 max:140

Multi step fitness test on ergo bike. 2 minutes intervals, starting with 60 W, 30 W steps. Stopped at 140 bpm and 210 W. With reduced HRmax 160 (cycling: 160, running: 170). Result: VO2max = 54 ml/kg/min. Still too high, I think.

Running 47:36 [2] 8.0 km (5:57 / km) +150m 5:26 / km
ahr:125 max:144 shoes: Brooks Glycerin 4

Otelfingen - Breitlen.

Cycling 9:00 4.0 km (2:15 / km)
ahr:103 max:127

One more fitness test. Assumed HRmax reduced further to 150 -> VO2max = 52 ml/kg/min.

Cycling (Indoor cycling) 52:00 [2] 20.0 km (2:36 / km)
ahr:114 max:120

On ergometer bike. Constant HR 65%.
Watched 1st part of "Kingdom of Heaven" on TV.

stretching 10:00 [0]

Monday Jan 28, 2008 #

Running 1:09:57 11.0 km (6:22 / km) +310m 5:34 / km
shoes: Brooks Glycerin 4

Trin - Canatschal - Digg - Nedi.

Sunday Jan 27, 2008 #

Running hills (hill intervals) 15:00 2.5 km (6:00 / km) +250m 4:00 / km
max:156 shoes: Brooks Glycerin 4

At Trin ramp: 5x 3 min (500m, 50 m ascent). Downhill jogging for recovery.

Running 57:27 [2] 9.0 km (6:23 / km) +130m 5:57 / km
shoes: Brooks Glycerin 4

Before, after and between hill runs.

stretching 10:00 [0]

Saturday Jan 26, 2008 #

Note
(rest day)

Nordic Walking Trin-Digg loop. 8.5 km, 215m, 1:45. Too easy to be logged as training.

Friday Jan 25, 2008 #

Running 52:07 [2] 8.5 km (6:08 / km) +200m 5:29 / km
ahr:122 max:139 shoes: Brooks Glycerin 4

Trin-Digg, easy pace.

stretching 10:00 [0]

Thursday Jan 24, 2008 #

Running (Morning run) 36:20 [2] 6.0 km (6:03 / km) +125m 5:29 / km
ahr:123 max:134 shoes: Brooks Glycerin 4

Pre-breakfast run under a blue sky. Lake Cresta - Nedi - Parlatsch. With spikes, mostly on ice.

Running intervals 16:00 4.2 km (3:49 / km)
max:157 shoes: Brooks Glycerin 4

On the road at Prada. 4 sets of 4 min as: 1x 4 min, 2x 2 min, 4x 1 min, 8x 30s.

Running warm up/down 56:12 [2] 8.0 km (7:02 / km) +100m 6:37 / km
shoes: Brooks Glycerin 4

Before/after and between sets/intervals.

stretching 10:00 [0]

Wednesday Jan 23, 2008 #

Cycling (Indoor Trainer) 45:00 18.0 km (2:30 / km)
ahr:119 max:134

Morning ride on ergo bike. Profile P3: Multi peak crosscountry.

Tuesday Jan 22, 2008 #

Strength (Machines) 24:00 [1]

stretching 10:00 [0]

Cycling (Indoor Trainer) 11:00 4.5 km (2:27 / km)
ahr:120 max:144

Did a multi-step fitness test on my new Tunturi ergometer bike.
Result seems to be very much on the high side...

I would expect my VO2max to be somewhere between 45 and 50 ml/kg/min.

Cycling (Indoor Trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:112 max:125

Fatburner 1 HR profile on ergometer bike. "Suitable for beginners".

Monday Jan 21, 2008 #

Cycling (Indoor Trainer) 35:00 14.0 km (2:30 / km)
ahr:105 max:117

Recovery ride on TravelMag.

Orienteering 47:42 [3] *** 6.2 km (7:42 / km) +200m 6:38 / km
ahr:139 max:148 shoes: Integrators3

O training Stetten/Talhau. Easy pace.

C • welche strecke bist du gelaufen? 2

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

Before/after o training.

stretching 10:00 [0]

Sunday Jan 20, 2008 #

Running intervals 20:00 5.0 km (4:00 / km)
max:159 shoes: Brooks Glycerin 4

On roads and trails. 5 sets: 4 min, 2x 2 min, 4x 1 min, 8x 30 s, 16x 15s. 4 min recovery jogging between sets. 2 min, 1 min, 30 s, 15 s jogging between intervals for sets 2..5.
HR

Running warm up/down 1:05:40 [2] 10.0 km (6:34 / km) +180m 6:01 / km
shoes: Brooks Glycerin 4

17:40 min warm up, 4x 4 min between sets, 12:15 min total between intervals, 20 min warm down.

stretching 10:00 [0]

Saturday Jan 19, 2008 #

Cycling (Indoor Trainer) 56:00 23.0 km (2:26 / km)
ahr:105 max:114

Recovery ride on TravelMag.

Friday Jan 18, 2008 #

Cycling (Indoor Trainer) 1:00:00 25.0 km (2:24 / km)
ahr:108 max:118

On TravelMag.

Orienteering tempo 43:33 * 8.0 km (5:27 / km) +100m 5:07 / km
ahr:152 max:163 shoes: Asics Gel DS Trainer IX

O training Opfikon. Reran the city race of last Sunday. Same HR, more than 2 minutes faster.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Gel DS Trainer IX

Before and after o training.

stretching 10:00 [0]

Thursday Jan 17, 2008 #

Running 49:44 8.5 km (5:51 / km) +200m 5:14 / km
ahr:133 max:157 shoes: Asics Gel DS Trainer IX

Buchs loop. 4x 3 min intervals included.

stretching 10:00 [0]

Wednesday Jan 16, 2008 #

Running long 1:24:15 [3] 14.0 km (6:01 / km) +300m 5:26 / km
ahr:132 max:146

Long jog Aerbist - Breitlen - Otelfingen - Wuerenlos - Gmeumeri - Otelfingen.

stretching 10:00 [0]

Tuesday Jan 15, 2008 #

Cycling (Indoor Trainer) 20:00 [2] 8.0 km (2:30 / km)

On the Nautilus ergometer bike. Tried to do an
Astrand-Rhyming Cycle Ergometer Test. 7 minutes at 135 W with HR 118.
Age corrected max VO2 is 3.04 l/min or 50 ml/kg/min. Seems quite reasonable, maybe a bit on the high side.

Cycling 50:00 23.0 km (2:10 / km)

Spinning session at the gym in Regensdorf.

Strength (Machines) 26:00 [1]

stretching 10:00 [0]

Monday Jan 14, 2008 #

Note
(rest day)

Sunday Jan 13, 2008 #

Orienteering 45:51 * 8.0 km (5:44 / km) +100m 5:24 / km
ahr:152 max:161 shoes: Asics Gel DS Trainer IX

City race in Opfikon. First race of the year. Technically easy, had less than 1 min of mistakes (hardest part was to find the competition center). Felt ok physically. Decent race. 2nd place, 42 s behind winner. 8k is effective distance.

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

Before the race.

Saturday Jan 12, 2008 #

Cycling 1:10:00 28.0 km (2:30 / km)
ahr:108 max:117

On TravelMag.

stretching 12:00 [0]

Friday Jan 11, 2008 #

Running intervals 20:00 [4] 4.2 km (4:46 / km)
max:156 shoes: Asics Gel DS Trainer IX

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

Running warm up/down 41:23 [2] 6.3 km (6:34 / km) +150m 5:52 / km
shoes: Asics Gel DS Trainer IX

Before/after intervals and between sets.

stretching 10:00 [0]

Thursday Jan 10, 2008 #

Cycling (Indoor Trainer) 1:00:00 [1] 24.0 km (2:30 / km)
ahr:105 max:111

Lunch ride on TravelMag.

Orienteering 32:00 * 6.0 km (5:20 / km) +80m 5:00 / km
ahr:148 max:159 shoes: Asics Gel DS Trainer IX

City O training Illnau at a good pace.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +40m 6:15 / km
shoes: Asics Gel DS Trainer IX

Before/after O training.

stretching 10:00 [0]

Wednesday Jan 9, 2008 #

Cycling (Indoor Trainer) 30:00 12.0 km (2:30 / km)
ahr:105 max:133

At the gym in Regensdorf. Warm up for strength training.

Strength (Machines) 20:00 [1]
ahr:85 max:106

stretching 10:00 [0]

Tuesday Jan 8, 2008 #

Running 1:16:00 12.0 km (6:20 / km) +300m 5:38 / km
ahr:127 max:144 shoes: Asics Gel DS Trainer IX

Manalla - Canaschal - Trin.

stretching 10:00 [0]

Monday Jan 7, 2008 #

Running 49:50 [3] 8.5 km (5:52 / km) +200m 5:15 / km
ahr:132 max:159 shoes: Asics Gel DS Trainer IX

Trin-Digg loop. Trin ramp in 3:54 (new best).

stretching 10:00 [0]

Sunday Jan 6, 2008 #

Note
(rest day)

Saturday Jan 5, 2008 #

Running intervals 15:00 [4] 3.3 km (4:33 / km)
max:154 shoes: Asics Gel DS Trainer IX

On road/trail Prada: 2 sets of 5x 60 s on / 30 s off. ~12 min jogging between sets.

Running warm up/down 46:00 [2] 6.8 km (6:46 / km) +100m 6:18 / km
shoes: Asics Gel DS Trainer IX

Before/after intervals and between sets.

stretching 10:00 [0]

Friday Jan 4, 2008 #

Running long 1:26:32 14.0 km (6:11 / km) +400m 5:25 / km
ahr:133 max:147 shoes: Asics Gel DS Trainer IX

Pintrun - Ransun - Digg - Trin - Mulin.

stretching 10:00 [0]

Thursday Jan 3, 2008 #

Cycling warm up/down (Indoor Trainer) 10:00 [2] 5.0 km (2:00 / km)
weight:60kg

At the gym, before strength training.

Strength (Machines) 27:00 [1]

stretching 10:00 [0]

Wednesday Jan 2, 2008 #

Running 57:46 10.0 km (5:47 / km) +150m 5:22 / km
ahr:125 max:142 shoes: Brooks Glycerin 4

Oetlikon - Otelfingen - Breitlen. Felt more or less recovered from stomach flu.

Tuesday Jan 1, 2008 #

Note
(rest day)

SUMMARY 2007

The numbers for 2007:

Total training hours: 377 ( 419 in 2006) about 10% less than the year before. Significantly less than in the year 2005 (520)

- Running: 135.4 (165.8 in 2006)
- Orienteering: 94.8 (121.5) races + o-training
- Cycling: 119 (95) much of time on the indoor trainer
- Strength: 25 (28) this figure includes some stretching
- Other: 2.5 (9) ski XC, walking, swimming

Less running and orienteering, only partly compensated by more (indoor) cycling hours.

Getting OLD - getting LAZY:

Training050607

Number of O races: 82 (103 in 2006, which is PR)
- City races: 8 (10)
- Night O: 5 (5)
- Bike O: - (4 in 2006)
- races outside Switzerland: 41 (39 in 2006)
- races won: 20 (38 in 2006)

Competition wise this was not really a good year (best ever was 2006).

Many days of sickness and injuries:
- sick: 17 days (0 in 2006)
- injured: 97 days! (33)

Best results in 2007:
- Winning Portugal O-Meet
- Winning 1st national event
- 2nd place Night O Champs
- Winning Team O Champs H185

Really bad races
- Swiss champs Middle
- Swiss champs Classic

Goals/hopes/wishes for 2008:
- good health, no injuries
- lots of races, lots of fun, lots of sunny days
- decent performance in final year M60
- good preparation for M65 debut 2009 (WMOC Australia?)

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