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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  Cycling10 10:49:00 194.05(3:21) 312.3(2:05)
  Running15 9:24:12 53.22(10:36) 85.65(6:35) 1780
  Orienteering8 5:40:34 27.27(12:29) 43.88(7:46) 865
  stretching8 1:30:00
  Total38 27:23:46 274.54 441.83 2645
  [1-5]38 26:35:53

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Thursday Dec 30, 2010 #

10 AM

Orienteering race 41:20 intensity: (1:24 @0) + (25 @2) + (4:15 @3) + (32:45 @4) + (2:31 @5) *** 5.47 km (7:34 / km) +30m 7:22 / km
ahr:141 max:154 shoes: Inov-8 X-Talon 212

Sylvester 5 Days of Belgium, Day 5, near Lommel. First starting time and lots of snow again. Took it easy, staying on the paths as long as possible. Good race except 2nd last control, knoll in the green, where I lost 2..3 minutes.
2nd for the day, 2nd total.
11 AM

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Inov-8 X-Talon 212

Before and after the race. Jogging in snow and ice, final part with frozen feet.

Wednesday Dec 29, 2010 #

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

To the start of the race anf back from finish.
10 AM

Orienteering race 32:05 intensity: (2:24 @0) + (6 @1) + (9 @2) + (1 @3) + (3:00 @4) + (26:25 @5) *** 5.0 km (6:25 / km) +80m 5:56 / km
ahr:151 max:159 shoes: Integrators4

Sylvester 5 Days of Belgium, Day 4, near Herentals. Mainly on paths. Less snow than the day before. Mistake to control #4, got #5 nearby first ( 30 s ). Route to #9 not optimal ( 40 s ? ). Not so bad overall. 2nd place, but 3 min behind.

Tuesday Dec 28, 2010 #

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: X-Talon 212-2

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

Orienteering race 47:02 intensity: (2:26 @0) + (41 @2) + (9:44 @3) + (33:50 @4) + (21 @5) *** 5.68 km (8:16 / km) +30m 8:04 / km
ahr:142 max:151 shoes: X-Talon 212-2

Sylvester 5 Days of Belgium, Day 3, near Eindhoven, The Netherlands. Again flat, partly open terrain, about 30 cm of snow.
First starting time meant very bad runnability in the snow, no tracks. Also some mistakes mainly to controls #2 and #3, about 5 minutes total. Another bad race...
No chance for improvement: early starting times for days 4 and 5.

Monday Dec 27, 2010 #

Orienteering race 41:42 [4] *** 5.0 km (8:20 / km) +30m 8:06 / km
shoes: X-Talon 212-2

Sylvester 5 Days of Belgium, Day 2, near Balen. Flat, partly open terrain, about 30 cm of snow.
More or less ok until control #5, then several mistakes in the open area, about 7 minutes total. Bad race all in all.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-2

Before the race.

Sunday Dec 26, 2010 #

Event: Sylvester 5-daagse
 

Orienteering race 28:20 [4] ** 4.0 km (7:05 / km) +50m 6:40 / km
shoes: X-Talon 212-2

Sylvester 5 Days of Belgium, Day 1: middle distance near Tessenderlo. Temperature ok (1..2 deg), deep snow, up to knee high. But lots of tracks for those starting late. Bad luck, got a wrong control...

Running warm up/down 12:00 [2] 1.8 km (6:40 / km)
shoes: X-Talon 212-2

To the start and back from finish.

Saturday Dec 25, 2010 #

Note

Travel day. To Belgium for 5 days O.

Friday Dec 24, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 28.5 km (2:06 / km)
ahr:127 max:142

Ergo bike. Profile: cross country.

Thursday Dec 23, 2010 #

2 PM

Running 59:46 intensity: (2:31 @0) + (43 @1) + (23:15 @2) + (24:55 @3) + (8:22 @4) 9.27 km (6:27 / km) +180m 5:53 / km
ahr:130 max:147 shoes: newbalance

To the Postoffice Buchs and back.
C • I like! 3
6 PM

stretching 12:00 [1]

Wednesday Dec 22, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 29.0 km (2:04 / km)
ahr:123 max:137

On ergo bike. Profile: cross country.

Tuesday Dec 21, 2010 #

Running warm up/down 24:00 [2] 3.5 km (6:51 / km)
shoes: newbalance

Before and after O training.
2 PM

Orienteering 26:45 intensity: (2:54 @0) + (1:59 @2) + (5:26 @3) + (14:44 @4) + (1:42 @5) ** 3.9 km (6:52 / km) +145m 5:47 / km
ahr:141 max:152 shoes: newbalance

Middle distance O training in the old town of Chur. Moderate pace. GPS track shows considerable deviations due to bad satellite visibility.

Monday Dec 20, 2010 #

stretching 12:00 [1]

2 PM

Running 50:27 intensity: (1:54 @0) + (37 @1) + (19:14 @2) + (17:17 @3) + (3:41 @4) + (7:44 @5) 7.02 km (7:11 / km) +334m 5:48 / km
ahr:132 max:161 shoes: X-Talon 212-2

Digg - Trin - Mulin. 2 x ramp Digg - Trin: 4:37 and 4:38. Low part in the shadow and quite slippery, upper part in the sun.

Saturday Dec 18, 2010 #

2 PM

Running 56:31 intensity: (6:10 @0) + (38 @1) + (11:40 @2) + (22:49 @3) + (13:58 @4) + (1:16 @5) 9.05 km (6:15 / km) +240m 5:31 / km
ahr:134 max:152 shoes: X-Talon 212-2

Porclis - Digg - Mulin. Included 1 set of 10 x (30 s run / 30 s jog ). On pressed snow mostly.

Friday Dec 17, 2010 #

stretching 10:00 [1]

2 PM

Running 47:30 intensity: (13 @0) + (45 @1) + (1:34 @2) + (20:48 @3) + (24:10 @4) 7.01 km (6:46 / km) +228m 5:49 / km
ahr:133 max:146 shoes: newbalance

Lake Cresta - Uaul Grond. Bad runnability, slippery.

Thursday Dec 16, 2010 #

Note
(rest day)

Wednesday Dec 15, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 31.6 km (1:54 / km)
ahr:112 max:129

On ergo bike. Profile: Fatburner.
3 PM

Running 32:10 intensity: (2:15 @0) + (52 @1) + (11:45 @2) + (16:35 @3) + (43 @4) 5.17 km (6:14 / km) +133m 5:31 / km
ahr:128 max:142 shoes: newbalance

In the neighbourhood, Hulligen - Boppelsen. On ice and snow.

Tuesday Dec 14, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 28.0 km (2:09 / km)
ahr:124 max:136

Ergo bike. Profile: cross country.

Monday Dec 13, 2010 #

stretching 12:00 [1]

2 PM

Orienteering 56:00 intensity: (4:14 @0) + (6 @1) + (1:47 @2) + (12:22 @3) + (36:32 @4) + (59 @5) *** 6.96 km (8:03 / km) +250m 6:49 / km
ahr:140 max:149 shoes: X-Talon 212-2

O training Steinhauserwald.

Sunday Dec 12, 2010 #

Cycling (Indoor trainer) 1:24:00 [2] 42.2 km (1:59 / km)
ahr:119 max:134

Ergo bike marathon. Profile: 3 hills.

Saturday Dec 11, 2010 #

stretching 10:00 [1]

3 PM

Running 1:06:39 intensity: (2:15 @0) + (1:11 @1) + (26:20 @2) + (29:36 @3) + (7:15 @4) + (2 @5) 10.36 km (6:26 / km) +200m 5:52 / km
ahr:128 max:144 shoes: newbalance

Aerbist - Buchs (Postoffice) - Aldi - Otelfingen - Breitlen.

Friday Dec 10, 2010 #

stretching 12:00 [1]

5 PM

Cycling intervals (Indoor trainer) 56:00 intensity: (6:31 @0) + (1:05 @1) + (21:49 @2) + (13:02 @3) + (13:33 @4) 24.6 km (2:17 / km)
ahr:131 max:149

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

Wednesday Dec 8, 2010 #

4 PM

Running 34:01 intensity: (1:03 @0) + (1:06 @1) + (24:50 @2) + (6:18 @3) + (44 @4) 5.08 km (6:42 / km) +108m 6:03 / km
ahr:122 max:143 shoes: newbalance

Jogging in the neighbourhood.

Tuesday Dec 7, 2010 #

Note
(rest day)

Monday Dec 6, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 28.2 km (2:08 / km)
ahr:124 max:137

Ergo bike. Profile: cross country.

stretching 10:00 [1]

3 PM

Running 41:01 intensity: (3:12 @0) + (1:11 @1) + (17:45 @2) + (17:59 @3) + (54 @4) 6.51 km (6:18 / km) +141m 5:41 / km
ahr:126 max:141 shoes: newbalance

Otelfingen - Boppelsen. On ice and slush.

Sunday Dec 5, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 29.0 km (2:04 / km)
ahr:111 max:127

On ergo bike. Profile: Fatburner.

Saturday Dec 4, 2010 #

1 PM

Orienteering 1:07:20 intensity: (4:30 @0) + (31 @1) + (2:21 @2) + (18:31 @3) + (41:27 @4) *** 7.88 km (8:33 / km) +250m 7:23 / km
ahr:140 max:149 shoes: X-Talon 212-2

O training: Samichlaus-OL Steinhauserwald. Sunny, snow on the ground (10 cm).

Friday Dec 3, 2010 #

Cycling (Indoor trainer) 1:00:00 [2] 29.0 km (2:04 / km)
ahr:111 max:128

On ergo bike. Profile: Fatburner.

Thursday Dec 2, 2010 #

stretching 12:00 [1]

3 PM

Running 52:07 intensity: (3:57 @0) + (1:00 @1) + (11:36 @2) + (29:49 @3) + (5:45 @4) 8.39 km (6:13 / km) +216m 5:30 / km
ahr:130 max:143 shoes: newbalance

Aggenbuehl - Birch - Otelfingen. Sunny, some fresh snow on the ground.

Wednesday Dec 1, 2010 #

Cycling (Indoor trainer) 1:29:00 [2] 42.2 km (2:07 / km)
ahr:114 max:128

Ergo bike marathon. Profile: 3 hills.

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