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Training Log Archive: kurthu

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Running21 18:04:19 109.49(9:54) 176.2(6:09) 3410
  Cycling11 10:23:00 169.32(3:41) 272.5(2:17)
  Orienteering7 5:14:38 25.85(12:10) 41.6(7:34) 800
  stretching16 2:48:00
  Strength2 54:00
  Walking1 10:00 0.62(16:06) 1.0(10:00)
  Total27 37:33:57 305.28 491.3 4210
  [1-5]27 37:23:57

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Wednesday Dec 31, 2008 #

Note






A HAPPY NEW YEAR TO ALL



Note

Travel day, back from Belgium. Not a pleasant driving. Slippery highways and snow showers.

Tuesday Dec 30, 2008 #

Orienteering race 32:27 [5] *** 4.0 km (8:07 / km) +50m 7:38 / km
shoes: Integrators4

Sylvester 5 Days of Belgium, Day 5 near Brussels.
Very bad race, could hardly find control #1, lost more than 6 minutes there. Some more mistakes summed up to another 3 minutes. All in all a horrible finish of 2008.
7th place for the day, about 8 minutes behind the winner. Managed to keep 2nd place overall (4 best results out of 5).
The map

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators4

Before and after the race.

Monday Dec 29, 2008 #

Orienteering race 39:34 [4] *** 5.0 km (7:55 / km) +10m 7:50 / km
shoes: Integrators4

Sylvester 5 Days of Belgium, Day 4 near Antwerpen. Flat military exercise terrain. Beautiful, but cold weather as usual. This race was rather a desaster for me...Big mistake to the first control (more than 2.5 minutes). Then heading error and total confusion to #6 (another 2.5 minutes). At the end I had difficulties to find the finish!
6th place, about 7 minutes behind the winner... still 2nd overall.
The map

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators4

To the start of the race and back from finish.

Sunday Dec 28, 2008 #

Orienteering race 31:29 [5] *** 4.6 km (6:51 / km) +50m 6:29 / km
shoes: Integrators4

Sylvester 5 Days of Belgium, Day 3 near Genk. Beautiful weather again, but colder than yesterday. Techically easy terrain. Lost some time (1.5 minutes) on the final part of the course, bad routes.
The map

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators4

To the start of the race and back from the finish.

Saturday Dec 27, 2008 #

Orienteering race 30:21 [4] *** 4.5 km (6:45 / km) +50m 6:23 / km
shoes: Integrators4

Sylvester 5 Days of Belgium, Day 2 near Herentals. Nice weather again, but cold. Easier terrain than yesterday, lots of trails. Had a good race again, maybe 1 minute of mistakes. And again 3rd place, 45 s behind winner.
The map

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Integrators4

Before and after the race.

Friday Dec 26, 2008 #

Event: Sylvester 5 days
 

Orienteering race 37:52 [4] **** 5.0 km (7:34 / km) +40m 7:17 / km
shoes: Integrators4

Sylvester 5 Days of Belgium, Day 1 near Eindhoven (the Netherlands). Flat terrain with rather difficult middle part, detailed relief in the green. Had a decent race, maybe 2 minutes total mistakes. 3rd place, 51s behind winner.
The map

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators4

Before and after the race.

Thursday Dec 25, 2008 #

Note

Travel day. To Belgium for Sylvester 5 Days.

Wednesday Dec 24, 2008 #

Cycling warm up/down (Indoor trainer) 10:00 [2] 5.0 km (2:00 / km)

On Stairmaster at the gym, before strength training.

Strength (Machines) 24:00 [1]

Reduced loads again.

stretching 12:00 [1]

Cycling (Indoor trainer) 1:00:00 [2] 28.0 km (2:09 / km)
ahr:118 max:138

Holy night ride on ergo bike. Profile: 3 hills.

Tuesday Dec 23, 2008 #

Running (Morning jog) 19:28 [2] 3.5 km (5:34 / km) +50m 5:11 / km
shoes: Brooks Glycerin 4

Hulligen loop.

Orienteering 57:35 [3] 7.5 km (7:41 / km) +200m 6:46 / km
shoes: Integrators4

O training Strassberg.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Integrators4

Parking to O training and back.

Monday Dec 22, 2008 #

Running 49:17 intensity: (29:17 @2) + (20:00 @3) 8.5 km (5:48 / km) +150m 5:20 / km
shoes: Brooks Glycerin 4

Aggenbuehl - Birch - Otelfingen - Breitlen.

I found a new use for my car navigation device:
Tracking trainings on TomTom GO 920T (using own maps and homebrew software):

Cycling (Indoor trainer) 1:00:00 [2] 26.5 km (2:16 / km)
ahr:128 max:142

On ergo bike. Profile: cross country.

stretching 10:00 [1]

Sunday Dec 21, 2008 #

Running 1:17:55 [3] 12.0 km (6:30 / km) +350m 5:40 / km
ahr:127 max:146 shoes: adiSTAR Cushion 6

Porclis - Trin - Coma - Digg - Porclis - Isla. On roads with wet snow mostly.
End of running-only week, totaling respectable 70 km.

stretching 10:00 [1]

Saturday Dec 20, 2008 #

Running (Morning jog) 29:16 [2] 4.5 km (6:30 / km) +70m 6:02 / km
ahr:129 max:141 shoes: adiSTAR Cushion 6

Prada - Parlatsch. 15 cm of fresh snow on the trails, snow shower.

stretching 12:00 [1]

Running 53:00 intensity: (35:00 @2) + (18:00 @4) 9.0 km (5:53 / km) +160m 5:24 / km
max:154 shoes: Integrators4

Isla - Mulin - Porclis - Digg. On a mix of asphalt, wet ice, pressed snow, deep snow. Light snow shower.
Included 2x pyramid: 1-2-3-2-1 minutes "fast", 1..2 min recovery walking/jogging between fast sections.

Friday Dec 19, 2008 #

Note
(rest day)

Thursday Dec 18, 2008 #

Running long 1:35:14 intensity: (50:00 @2) + (45:14 @3) 15.0 km (6:21 / km) +400m 5:36 / km
ahr:124 max:142 shoes: Integrators4

Conn - Prau - Waldhaus - Lake Cresta.

stretching 10:00 [1]

Wednesday Dec 17, 2008 #

Note

Alternative training:



(Another person proves that the catastrophic acceleration of the global warming isn't slowing down.)

Running 55:20 intensity: (35:20 @2) + (20:00 @3) 8.5 km (6:31 / km) +200m 5:49 / km
ahr:125 max:143 shoes: Integrators4

Bot Fiena - Digg - Trin - Porclis. Fresh snow on the trails slowed me down.

stretching 10:00 [1]

Tuesday Dec 16, 2008 #

Running intervals 20:00 [4] 4.0 km (5:00 / km) +100m 4:27 / km
max:152 shoes: adiSTAR Cushion 6

Mulin - Porclis, on the road, uphillish/downhillish.
2 sets of 10x 30s on / 30 s off.
C • Hattest wohl genug vom Nebe... 3

Running 44:21 [2] 6.5 km (6:49 / km) +100m 6:20 / km
shoes: adiSTAR Cushion 6

Prada - Trin-Digg. Before, after and between interval sets. Mostly on snow covered trails.

Monday Dec 15, 2008 #

Running (Morning jog) 23:03 [2] 4.0 km (5:46 / km) +50m 5:25 / km
shoes: adiSTAR Cushion 6

Parlatsch loop.

Running 40:40 intensity: (25:40 @2) + (15:00 @3) 6.5 km (6:15 / km) +130m 5:41 / km
shoes: Integrators4

2nd easy run of the day. Around Lake Cresta, Sur Aua. On snow and ice. Deep snow on some trails.

Sunday Dec 14, 2008 #

Running 1:11:48 intensity: (31:48 @2) + (20:00 @3) + (10:00 @4) + (10:00 @5) 11.0 km (6:32 / km) +230m 5:55 / km
ahr:131 max:156 shoes: Integrators4

Lake Cresta - Uaul Grond - Prada. All on ice and pressed snow. Included intervals: 4x 4 min "fast" uphill.

stretching 12:00 [1]

Saturday Dec 13, 2008 #

Note
(rest day)

Friday Dec 12, 2008 #

Running 1:02:49 [2] 10.5 km (5:59 / km) +230m 5:24 / km
shoes: adiSTAR Cushion 6

More or less the same route as yesterday.

stretching 10:00 [1]

Cycling (Indoor trainer) 1:00:00 [2] 26.5 km (2:16 / km)
ahr:126 max:141

Ergo bike. Profile: cross country.

Thursday Dec 11, 2008 #

Running 1:01:36 [2] 10.0 km (6:10 / km) +230m 5:31 / km
shoes: adiSTAR Cushion 6

Moetschen - Aerbist - Breitlen - Otelfingen. Road and snow covered trails. Light snow showers at the end.

Wednesday Dec 10, 2008 #

Running long 1:17:35 [3] 13.0 km (5:58 / km) +250m 5:27 / km
ahr:132 max:143 shoes: adiSTAR Cushion 6

Greppe - Gmeumeri - Wuerenlos - Birch - Otelfingen - Breitlen. Running in light snow showers.

Cycling (Indoor trainer) 1:00:00 [2] 27.0 km (2:13 / km)
ahr:113 max:125

Ergo bike. Profile: 3 hills.

stretching 10:00 [1]

Tuesday Dec 9, 2008 #

Cycling warm up/down (Indoor trainer) 10:00 [1] 4.0 km (2:30 / km)

Warm up on Stairmaster

Strength (Machines) 30:00 [1]

Restart of strength training, reduced weights.

stretching 10:00 [1]

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)

On treadmill.

Monday Dec 8, 2008 #

Running 51:17 [2] 8.7 km (5:54 / km) +160m 5:24 / km
shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen - Breitlen.

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:120 max:136

Ergo bike. Profile: cross country.

stretching 10:00 [1]

Sunday Dec 7, 2008 #

Running (Morning jog) 30:09 [2] 5.5 km (5:29 / km) +80m 5:07 / km
shoes: adiSTAR Cushion 6

Hulligen - Breitlen.

Orienteering 1:25:20 [3] ** 11.0 km (7:45 / km) +400m 6:34 / km
ahr:130 max:150 shoes: Integrators4

Longish O training Eigi-Wettingen-Laegern.

stretching 10:00 [1]

Saturday Dec 6, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:111 max:127

Ergo bike. Profile: Fatburner 1. Should try to loose some weight til next spring.

Friday Dec 5, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:118 max:135

On ergo bike. Profile: cross country.

stretching 12:00 [1]

Thursday Dec 4, 2008 #

Running (Morning jog) 51:50 [2] 8.5 km (6:06 / km) +160m 5:34 / km
ahr:124 max:138 shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen - Breitlen.

Cycling (indoor trainer) 1:00:00 [2] 26.0 km (2:18 / km)
ahr:111 max:127

On ergo bike. Profile: 3 hills.

stretching 10:00 [1]

Wednesday Dec 3, 2008 #

Cycling intervals (indoor trainer) 58:00 intensity: (18:00 @2) + (20:00 @3) + (20:00 @4) 22.5 km (2:35 / km)
ahr:129 max:149

On ergo bike. 10x (2 min @200W, 3min @100W).

Tuesday Dec 2, 2008 #

Running (Morning jog) 31:06 [2] 5.5 km (5:39 / km) +100m 5:11 / km
shoes: adiSTAR Cushion 6

Breitlen loops.

Running 50:35 [2] 8.5 km (5:57 / km) +160m 5:26 / km
ahr:128 max:143 shoes: adiSTAR Cushion 6

2nd run of the day. Aggenbuehl - Birch - Otelfingen - Breitlen.

stretching 10:00 [1]

Monday Dec 1, 2008 #

Cycling (indoor trainer) 1:05:00 [2] 30.0 km (2:10 / km)
ahr:112 max:127

On ergo bike. Profile: 3 hills.

stretching 10:00 [0]

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