Training Log Archive: kurthuIn the 31 days ending Jan 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Jan 31, 2010 #
Running tempo 20:36 [4] 4.0 km (5:09 / km) +40m 4:54 / km
ahr:146 max:156 shoes: X-Talon 212-2
Running warm up/down 15:30 [2] 2.4 km (6:27 / km) +20m 6:12 / km
ahr:124 shoes: X-Talon 212-2
stretching 15:00 [1]
********************
Note
- Training volume rather low: ~28 h
- less than 100 km of running/orienteering
- mainly short running workouts, 30..40 min max due to achilles/calf problems
- no longjogs
- longer workouts done on ergo bike, 1.5 h max.
- no XC skiing (not enough snow until recently)
- no strength workouts
- Highlight: winning 1st national event.
Friday Jan 29, 2010 #
stretching 15:00 [1]
Running 41:59 6.83 km (6:09 / km) +160m 5:30 / km
ahr:133 max:147 shoes: X-Talon 212-2
Wednesday Jan 27, 2010 #
Ski downhill 40:00 [1]
Flims-Nagens-Mutta. Good weather and snow conditions again. Total downhill: 4000m. Total time out was about 3 h.
Running 24:41 [3] 4.5 km (5:29 / km) +50m 5:12 / km
ahr:134 max:149 shoes: X-Talon 212-2
stretching 15:00 [1]
Tuesday Jan 26, 2010 #
Note
(rest day)
Monday Jan 25, 2010 #
Running 33:26 [3] 5.5 km (6:05 / km) +120m 5:29 / km
ahr:135 max:149 shoes: newbalance
stretching 15:00 [1]
Sunday Jan 24, 2010 #
Walking (with poles) 1:48:00 [1] 9.5 km (11:22 / km) +200m 10:17 / km
shoes: newbalance
Lake Cresta - Uaul Grond - Conn. On pressed snow and ice.
Saturday Jan 23, 2010 #
Running 26:16 [2] 4.5 km (5:50 / km) +50m 5:32 / km
ahr:127 max:142 shoes: newbalance
stretching 15:00 [1]
Friday Jan 22, 2010 #
Ski downhill 40:00 [1]
1st time skiing after 5 years.
Flims-Nagens-Mutta. Good weather and snow conditions. Total downhill: 4000m. Counted 100m of downhill as 1 minute at intensity 1. Total time out was about 3 h.
Thursday Jan 21, 2010 #
Running 23:30 [2] 4.0 km (5:53 / km) +40m 5:36 / km
ahr:129 max:142 shoes: newbalance
stretching 15:00 [1]
Wednesday Jan 20, 2010 #
Cycling (Indoor trainer) 1:33:00 [2] 42.2 km (2:12 / km)
ahr:124 max:143
Tuesday Jan 19, 2010 #
Cycling intervals 58:00 25.6 km (2:16 / km)
ahr:130 max:151
stretching 15:00 [1]
Monday Jan 18, 2010 #
Cycling (Indoor trainer) 1:00:00 [2] 28.5 km (2:06 / km)
ahr:122 max:135
stretching 15:00 [1]
Sunday Jan 17, 2010 #
Orienteering race 40:34 [5] * 7.0 km (5:48 / km) +35m 5:39 / km
(injured) shoes: Inov-8 X-Talon 212
Course was quite interesting considering the type of terrain, some route choices (not critical). Had a decent race technically, maybe 1 minute of "mistakes" total (some suboptimal routes). Sore achilles tendon after 1st half of the distance, had to slow down. Still fast enough to win :-)
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212
Saturday Jan 16, 2010 #
Cycling (Indoor trainer) 1:00:00 [2] 28.6 km (2:06 / km)
ahr:114 max:128
stretching 15:00 [1]
Friday Jan 15, 2010 #
Note
(rest day)
Thursday Jan 14, 2010 #
Orienteering tempo 32:42 [4] * 5.8 km (5:38 / km) +90m 5:14 / km
ahr:145 max:156 shoes: Inov-8 X-Talon 212
Map
Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov-8 X-Talon 212
stretching 15:00 [1]
Wednesday Jan 13, 2010 #
Note
(rest day)
Tuesday Jan 12, 2010 #
Orienteering tempo 32:30 [4] * 6.0 km (5:25 / km) +30m 5:17 / km
ahr:144 max:154 shoes: Inov-8 X-Talon 212
Map
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 212
stretching 15:00 [1]
Monday Jan 11, 2010 #
Note
(rest day)
Sunday Jan 10, 2010 #
Cycling (Indoor trainer) 1:29:00 [2] 42.2 km (2:07 / km)
ahr:111 max:123
Saturday Jan 9, 2010 #
Running 30:00 5.0 km (6:00 / km) +100m 5:27 / km
max:150 shoes: Inov-8 X-Talon 212
Cycling (Indoor trainer) 1:00:00 [2] 27.4 km (2:11 / km)
ahr:122 max:133
stretching 15:00 [1]
Friday Jan 8, 2010 #
Cycling (Indoor trainer) 1:00:00 [2] 29.0 km (2:04 / km)
ahr:114 max:131
Thursday Jan 7, 2010 #
Orienteering tempo 37:10 [4] * 6.2 km (6:00 / km) +100m 5:33 / km
ahr:142 max:154 shoes: X-Talon 212-2
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-2
stretching 15:00 [1]
Wednesday Jan 6, 2010 #
Cycling (Indoor trainer) 1:00:00 [2] 28.6 km (2:06 / km)
ahr:122 max:137
Tuesday Jan 5, 2010 #
Walking (With poles) 1:12:00 [1] 7.0 km (10:17 / km) +200m 9:00 / km
shoes: newbalance
Running intervals 10:00 [4] 2.2 km (4:33 / km)
max:150 shoes: newbalance
Running warm up/down 24:50 [2] 3.6 km (6:54 / km) +100m 6:03 / km
shoes: newbalance
stretching 15:00 [1]
Monday Jan 4, 2010 #
Cycling (Indoor trainer) 1:28:00 [2] 42.2 km (2:05 / km)
ahr:116 max:128
Sunday Jan 3, 2010 #
Running 45:32 [2] 7.5 km (6:04 / km) +150m 5:31 / km
ahr:125 max:140 shoes: newbalance
stretching 15:00 [1]
Saturday Jan 2, 2010 #
Orienteering tempo 28:07 [4] * 4.5 km (6:15 / km) +60m 5:51 / km
ahr:142 max:153 shoes: X-Talon 212-2
Running warm up/down 18:00 [2] 2.5 km (7:12 / km)
shoes: X-Talon 212-2
Friday Jan 1, 2010 #
Note
Alternative training dominates in 2009!
Not much running this year.
Total time nearly the same, 1 hour/day average.
Cycling (Indoor trainer) 1:00:00 [2] 29.0 km (2:04 / km)
ahr:113 max:128
stretching 15:00 [1]