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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Orienteering11 8:24:50 38.8(13:01) 62.44(8:05) 1517
  Running16 7:52:14 45.69(10:20) 73.52(6:25) 1515
  Cycling2 3:36:01 41.72(5:11) 67.14(3:13) 802
  Walking2 1:22:36 2.92(28:16) 4.7(17:34) 760
  Total27 21:15:41 129.12(9:53) 207.8(6:08) 4594
  [1-5]27 20:03:38

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Monday Oct 31, 2011 #

Note
(rest day)

Sunday Oct 30, 2011 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-2

Before the race.
10 AM

Orienteering race 45:58 intensity: (4:19 @0) + (10 @1) + (1:06 @2) + (6:18 @3) + (30:49 @4) + (3:16 @5) *** 6.26 km (7:21 / km) +160m 6:31 / km
ahr:142 max:152 shoes: X-Talon 212-2

Team O of Bern near Melchnau. Training for Team Championship of next Sunday. We had a decent race with some mistakes ( 3 minutes total). Nevertheless best time M185 (with some luck).

Saturday Oct 29, 2011 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: X-Talon 212-2

Before and after the race.
2 PM

Orienteering race 48:44 intensity: (5:05 @0) + (17 @1) + (27 @2) + (6:27 @3) + (36:14 @4) + (14 @5) *** 6.44 km (7:34 / km) +100m 7:01 / km
ahr:141 max:152 shoes: X-Talon 212-2

Welsiker OL near Henggart with map Homel. Nice forest and course (with many controls), even the sun came out. Had a good race with some rather minor mistakes (4 x ~30 s). 2nd place, 3 s behind winner.

Friday Oct 28, 2011 #

4 PM

Running 33:46 intensity: (1:09 @0) + (25 @1) + (22:13 @2) + (9:59 @3) 5.18 km (6:31 / km) +140m 5:44 / km
ahr:124 max:136 shoes: newbalance

Breitlen - Otelfingen. Easy jogging in nice sunshine.

Thursday Oct 27, 2011 #

Note
(rest day)

Wednesday Oct 26, 2011 #

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

Before/after O training.
2 PM

Orienteering 42:19 intensity: (6:04 @0) + (14 @1) + (3:16 @2) + (15:16 @3) + (17:29 @4) *** 5.78 km (7:19 / km) +50m 7:01 / km
ahr:138 max:146 shoes: X-Talon 212-2

O training Deitingen/Pfaffenweiher.

Tuesday Oct 25, 2011 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-2

To/from O training.
1 PM

Orienteering 53:36 intensity: (3:37 @0) + (14 @1) + (2:53 @2) + (11:07 @3) + (35:45 @4) *** 7.49 km (7:09 / km) +100m 6:42 / km
ahr:139 max:148 shoes: X-Talon 212-2

Easy O training Boowald.
C • Auf der H45 Bahn? 2

Monday Oct 24, 2011 #

Note
(rest day)

Sunday Oct 23, 2011 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: X-Talon 212-2

Before and after the race.
12 PM

Orienteering race 36:50 intensity: (3:03 @0) + (10 @2) + (2:24 @3) + (24:56 @4) + (6:17 @5) *** 5.54 km (6:39 / km) +75m 6:14 / km
ahr:145 max:156 shoes: X-Talon 212-2

Zurzacher OL. Regional event near Siglisdorf. Foggy and rather cold. Forest with good runnability. Had a good race, maybe 1 minute of mistakes only.
1st place M65.

Saturday Oct 22, 2011 #

Orienteering race 41:19 [3] *** 4.0 km (10:20 / km) +220m 8:06 / km
shoes: X-Talon 212-2

Glarner OL-Tag. Small event in Schwaendi. Nice weather and lots of boulders. Took it easy and had a good race.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: X-Talon 212-2

Short warm up to the start of the race.

Friday Oct 21, 2011 #

Walking (with poles) 1:00:00 [2] 3.0 km (20:00 / km) +400m 12:00 / km

Uaul da Fidaz - Fidaz - Lake Cresta. Only uphill logged.Total out 3 h.








Flimserstein
.

Thursday Oct 20, 2011 #

Running 42:03 [2] 7.0 km (6:00 / km) +130m 5:30 / km
shoes: newbalance

Porclis -Digg - Manalla. Freezing cold.

Wednesday Oct 19, 2011 #

Note
(rest day)

Tuesday Oct 18, 2011 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: X-Talon 212-2

To the start of the O training.

Orienteering 49:00 [3] **** 4.5 km (10:53 / km) +250m 8:31 / km
shoes: X-Talon 212-2

O training La Mutta Flims/Laax.

Monday Oct 17, 2011 #

Running 51:24 [3] 8.0 km (6:26 / km) +200m 5:43 / km
shoes: newbalance

Digg - Trin loop

Sunday Oct 16, 2011 #

5 PM

Running intervals 1:05:17 intensity: (5:26 @0) + (59 @1) + (29:40 @2) + (19:07 @3) + (8:55 @4) + (1:10 @5) 9.82 km (6:39 / km) +182m 6:05 / km
ahr:129 max:152 shoes: newbalance

Intervals downhillish (instead of LOM :-(). 1x 4 min, 2x 2 min, 4x 1 min. Walking/jogging in between.
C • LOM 2

Saturday Oct 15, 2011 #

4 PM

Walking (with poles) 22:36 intensity: (1:34 @0) + (27 @1) + (3:27 @2) + (4:10 @3) + (12:58 @4) 1.7 km (13:17 / km) +360m 6:27 / km
ahr:136 max:147 shoes: newbalance

Top of Laegern...

Running 23:53 intensity: (56 @0) + (19:40 @2) + (3:17 @3) 4.24 km (5:38 / km) +20m 5:30 / km
ahr:124 max:136 shoes: newbalance

.. and jogging downhill.

Friday Oct 14, 2011 #

Note
(rest day)

Thursday Oct 13, 2011 #

5 PM

Running 51:53 intensity: (4:03 @0) + (52 @1) + (12:47 @2) + (15:39 @3) + (18:32 @4) 8.23 km (6:18 / km) +220m 5:34 / km
ahr:133 max:146 shoes: newbalance

Breitlen - Stierholz - Moetschen.

Wednesday Oct 12, 2011 #

3 PM

Running warm up/down 11:28 intensity: (6 @0) + (8 @1) + (11:00 @2) + (14 @3) 1.13 km (10:07 / km) +137m 6:18 / km
ahr:110 max:123 shoes: X-Talon 212-2

From the parking up to the start of the O training.

Orienteering 40:20 intensity: (4:15 @0) + (7 @1) + (14:53 @2) + (17:22 @3) + (3:43 @4) *** 5.0 km (8:04 / km) +146m 7:02 / km
ahr:131 max:148 shoes: X-Talon 212-2

O training Egg-Platten.

Tuesday Oct 11, 2011 #

4 PM

Running 52:40 intensity: (8:04 @0) + (1:05 @1) + (9:21 @2) + (22:14 @3) + (11:56 @4) 8.6 km (6:07 / km) +180m 5:32 / km
ahr:133 max:146

Birch - Otelfingen. Nice weather is back :-)

Monday Oct 10, 2011 #

Note
(rest day)

Sunday Oct 9, 2011 #

12 PM

Orienteering race 51:33 intensity: (5:18 @0) + (9 @1) + (1:47 @2) + (8:41 @3) + (21:57 @4) + (13:41 @5) *** 6.65 km (7:45 / km) +100m 7:13 / km
ahr:144 max:156 shoes: X-Talon 212-2

Biberister OL, regional event near Deitingen (map Pfaffenweiher). Some luck: good weather, some bad luck: nose-bleeding, skipped 2 controls, lost much time on 2 others.

Friday Oct 7, 2011 #

Note
(rest day)

Thursday Oct 6, 2011 #

4 PM

Running 1:04:50 intensity: (2:39 @0) + (1:06 @1) + (17:47 @2) + (31:33 @3) + (11:45 @4) 10.02 km (6:28 / km) +256m 5:44 / km
ahr:131 max:148 shoes: newbalance

Buchs Postoffice and back.

Wednesday Oct 5, 2011 #

3 PM

Cycling (Mountain bike) 2:23:55 intensity: (3:54 @0) + (3:09 @1) + (1:57:09 @2) + (17:48 @3) + (1:55 @4) 42.78 km (3:22 / km) +600m 3:09 / km
ahr:118 max:144

Wettingen - Wuerenlos - Huettiker/Altberg - Gubrist - Gruenwald - Kaeferberg - Regensdorf - Buchs.

Tuesday Oct 4, 2011 #

Note
(rest day)

Monday Oct 3, 2011 #

4 PM

Cycling (Mountain bike) 1:12:06 intensity: (1:56 @0) + (8:28 @1) + (1:01:33 @2) + (9 @3) 24.36 km (2:58 / km) +202m 2:51 / km
ahr:108 max:135

Easy ride in the evening sun. Wuerenlos - Regensdorf - Otelfingen.

Sunday Oct 2, 2011 #

Event: 7. Nationaler OL
 
11 AM

Orienteering 36:56 intensity: (2:30 @0) + (6 @1) + (47 @2) + (3:29 @3) + (29:25 @4) + (39 @5) *** 4.35 km (8:29 / km) +156m 7:12 / km
ahr:143 max:150 shoes: X-Talon 212-2

National event near La Chaux-de-Fonds. Middle distance race. Quite a good race until 3rd last control, 300 m to go. Took wrong direction, lost map contact and finally punched a wrong control. Too bad...
Lesson: don't train too much the days before races...

Saturday Oct 1, 2011 #

Event: 6. Nationaler OL
 
12 PM

Orienteering race 58:15 intensity: (8:05 @0) + (6 @1) + (46 @2) + (6:08 @3) + (31:44 @4) + (11:26 @5) **** 6.43 km (9:03 / km) +160m 8:03 / km
ahr:144 max:154 shoes: X-Talon 212-2

National event near Le Pont de Martel. Nice weather - bad race. 3 major mistakes of 2...3 minutes each + some minor ones. 6th place out of 50.
Training of the last days was obviously useless ;-((

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