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Training Log Archive: kurthu

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Cycling16 12:28:58 220.33(3:24) 354.59(2:07) 445
  Orienteering14 10:44:39 50.58(12:45) 81.4(7:55) 2359
  Running14 5:53:41 32.08 51.63 913
  stretching3 30:00
  Walking1 26:31 1.08(24:39) 1.73(15:19) 349
  Total45 30:03:49 304.07 489.35 4066
  [1-5]45 28:40:09
averages - weight:61.8kg

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Saturday Mar 31, 2012 #

2 PM

Orienteering 54:17 intensity: (5:09 @0) + (49 @2) + (3:28 @3) + (16:35 @4) + (28:16 @5) *** 7.2 km (7:32 / km) +200m 6:37 / km
ahr:149 max:156 shoes: Inov-8 X-Talon 212

Badener OL near Untersiggental. Good weather conditions. Had a decent race. Not optimal route on the long leg to #11 then 1 minute lost to (rather undefined) #12. Didn't push very hard in an attempt not to force back pain.
8 PM

Orienteering race 39:54 [5] *** 4.87 km (8:11 / km) +130m 7:14 / km
shoes: Inov-8 X-Talon 212

Night O race Herzogenbuchsee (Grasswil/Grossholz). 2nd race of the day. Had a good race except to control #8, where I lost 2 minutes. 2nd place, 13 s behind.

Friday Mar 30, 2012 #

Note
(rest day)

Thursday Mar 29, 2012 #

9 AM

Cycling (indoor trainer) 30:04 intensity: (29 @0) + (1:28 @1) + (28:07 @2) 15.1 km (1:59 / km)
ahr:113 max:127

Wake up ride on ergo bike. Profile: 3 hills.
6 PM

Orienteering 39:53 intensity: (2:07 @0) + (33 @1) + (6:59 @2) + (20:46 @3) + (9:28 @4) *** 5.01 km (7:58 / km) +111m 7:10 / km
ahr:134 max:145 shoes: Inov-8 X-Talon 212

O training Buelach. Compass exercise.

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

8 PM

stretching 10:00 [1]

Wednesday Mar 28, 2012 #

5 PM

Orienteering 1:05:45 intensity: (2:57 @0) + (3:11 @1) + (35:47 @2) + (23:50 @3) 6.49 km (10:08 / km) +341m 8:02 / km
ahr:125 max:138 shoes: X-Talon 212-2

O training Baldegg-Horn (club training OLG Cordoba). Easy pace.

Tuesday Mar 27, 2012 #

3 PM

Cycling (Mountain bike) 24:34 intensity: (14 @0) + (3:53 @1) + (20:27 @2) 9.01 km (2:44 / km) +93m 2:36 / km
ahr:107 max:122

To the track in Regensdorf.

Running intervals 35:07 intensity: (1:27 @0) + (2:40 @1) + (22:37 @2) + (3:21 @3) + (3:30 @4) + (1:32 @5) 5.26 km (6:41 / km)
ahr:123 max:152 shoes: Nike Free

Intervals on the track in Regensdorf. Only 4 x 400 m, 4 min pace. Planned to do at least 6, but legs were too tired...

Cycling (Mountain bike) 33:06 intensity: (1 @0) + (19 @1) + (32:46 @2) 10.7 km (3:06 / km) +111m 2:56 / km
ahr:115 max:126

Back home from Regensdorf via Otelfingen.

Monday Mar 26, 2012 #

4 PM

Cycling (Mountain bike) 1:04:00 intensity: (11 @0) + (3:44 @1) + (1:00:05 @2) 22.28 km (2:52 / km) +241m 2:43 / km
ahr:114 max:128

Wuerenlos - Regensdorf - Buchs. 1st time on the road this year.

Sunday Mar 25, 2012 #

Orienteering race 27:54 [5] *** 4.5 km (6:12 / km) +55m 5:51 / km

Pfaeffiker OL. Forest sprint to begin with (1.8 km eff. 55m climb, 13:31) then an urban sprint (2.5 km eff, 14:23). 33 controls total.
Best time M65. No back pain this time.

Saturday Mar 24, 2012 #

Event: Swiss Championships Night
 
9 AM

Cycling (indoor trainer) 30:00 intensity: (14 @0) + (1:16 @1) + (28:30 @2) 15.5 km (1:56 / km)
ahr:117 max:127

Morning ride on ergo bike. Profile: 3 hills.
7 PM

Running warm up/down 10:00 [2]
shoes: X-Talon 212-2

To the start of the race.
8 PM

Orienteering race 49:43 [5] *** 6.3 km (7:53 / km) +200m 6:49 / km
(injured) shoes: X-Talon 212-2

Night championships in Wil. Mass start and unusual course with butterfly and pentagon. Also map change 10k/5k. Had some problems to run the correct sequence of controls. 1 major mistake ( 3.5 minutes ) + some minor ones ( another 3 minutes. Still some back pain also.
5th place out of 18.

Friday Mar 23, 2012 #

10 AM

Cycling 30:13 intensity: (1:15 @0) + (3:09 @1) + (25:49 @2) 15.6 km (1:56 / km)
ahr:112 max:125

Morning ride on ergo bike. Profile: fatburner 1.

Thursday Mar 22, 2012 #

9 AM

Cycling (indoor trainer) 30:03 intensity: (1 @0) + (1:22 @1) + (28:40 @2) 15.3 km (1:58 / km)
ahr:117 max:127

Recovery ride on ergo bike. Profile: 3 hills.
6 PM

Running 39:50 intensity: (4:19 @0) + (41 @1) + (10:18 @2) + (24:09 @3) + (23 @4) 6.52 km (6:06 / km) +106m 5:39 / km
ahr:130 max:140 shoes: newbalance

Evening jogging. Birch - Otelfingen - Breitlen.

Wednesday Mar 21, 2012 #

8 PM

Orienteering race 58:03 intensity: (5:37 @0) + (14 @1) + (4:35 @2) + (25:08 @3) + (20:48 @4) + (1:41 @5) *** 6.07 km (9:34 / km) +260m 7:53 / km
ahr:137 max:152 shoes: X-Talon 212-2

Night O race in Bonstetten/Feldenmas. Hope to do better at NOM on Saturday...
9 PM

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

Short warm up and back from finish.

Tuesday Mar 20, 2012 #

9 AM

Cycling (indoor trainer) 30:02 intensity: (55 @0) + (1:54 @1) + (27:13 @2) 15.2 km (1:59 / km)
ahr:113 max:127 (injured)

Morning ride on ergo bike. Profile: fatburner 1.
2 PM

Running warm up/down 14:00 [1] 1.6 km (8:45 / km) +100m 6:40 / km
shoes: X-Talon 212-2

Before/after O training.
3 PM

Orienteering 43:48 intensity: (1:15 @0) + (15 @1) + (1:54 @2) + (8:01 @3) + (29:11 @4) + (3:12 @5) ** 5.92 km (7:24 / km) +180m 6:25 / km
ahr:142 max:152 weight:61.5kg (injured) shoes: X-Talon 212-2

O training Altstetterwald. Reran course of 10 days ago (same time).

Monday Mar 19, 2012 #

9 AM

Cycling (indoor trainer) 30:07 intensity: (11 @0) + (1:02 @1) + (28:54 @2) 14.5 km (2:05 / km)
ahr:115 max:127 (injured)

Morning ride on ergo bike. Profile: 3 hills.
9 PM

Cycling (indoor trainer) 1:00:00 [3] 29.5 km (2:02 / km)
ahr:132 max:143

Ergo bike once more. Profile: cross country.

Sunday Mar 18, 2012 #

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: X-Talon 212-2

To the start of the race. Slowly due to back pain.
12 PM

Orienteering 43:59 intensity: (2:47 @0) + (1:15 @2) + (3:01 @3) + (13:04 @4) + (23:52 @5) *** 5.22 km (8:26 / km) +220m 6:58 / km
ahr:148 max:158 (injured) shoes: X-Talon 212-2

Hinderbanker OL, regional event near Hettiswil. Technically on the easy side, nice forest, good runnability. Weather changed to rainy and lower temperature.
Still some lower back pain, held the pace low therefore. Had a near perfect race (low speed helps a lot...).
3rd place out of 31, only 27 s behind winner.

Saturday Mar 17, 2012 #

2 PM

Walking (with poles) 26:31 intensity: (2:49 @0) + (40 @1) + (9:08 @2) + (10:02 @3) + (3:52 @4) 1.73 km (15:19 / km) +349m 7:38 / km
ahr:128 max:142 (injured) shoes: newbalance

Top of Laegern.

Running 35:38 intensity: (33 @0) + (35:05 @2) 5.2 km (6:51 / km) +20m 6:44 / km
ahr:121 max:129 (injured) shoes: newbalance

Laegern downhill. Very easy jogging.

Friday Mar 16, 2012 #

8 PM

Cycling (indoor trainer) 1:31:59 intensity: (5:42 @0) + (2:08 @1) + (45:26 @2) + (33:11 @3) + (5:32 @4) 45.0 km (2:03 / km)
ahr:127 max:148 (injured)

Ergo bike. Profile 3 hills + intervals 5 x 1 min @ 220 W.

Wednesday Mar 14, 2012 #

9 PM

Cycling (indoor trainer) 1:00:07 intensity: (3:21 @0) + (49 @1) + (14:22 @2) + (27:50 @3) + (13:45 @4) 30.2 km (1:59 / km)
ahr:133 max:146 (injured)

On ergo bike. Profile: cross country.

Tuesday Mar 13, 2012 #

8 PM

Cycling 1:24:28 intensity: (7:20 @0) + (1:01 @1) + (50:16 @2) + (24:10 @3) + (1:41 @4) 42.2 km (2:00 / km)
ahr:126 max:141 (injured)

Ergo bike marathon. Profile: 3 hills.

Monday Mar 12, 2012 #

4 PM

Cycling (indoor trainer) 1:00:13 intensity: (4 @0) + (6:02 @1) + (54:07 @2) 29.5 km (2:02 / km)
ahr:114 max:127 (injured)

Ergo bike. Profile: 3 hills. Alternative training due to lower back pain.

Sunday Mar 11, 2012 #

12 PM

Orienteering race 51:46 intensity: (5:15 @0) + (36 @1) + (5:51 @2) + (21:23 @3) + (18:41 @4) **** 6.78 km (7:38 / km) +20m 7:31 / km
ahr:136 max:146 (injured) shoes: X-Talon 212-2

Luzerner OL, Schiltwald. Forest without relief/climb, with very bad runability. Had a very bad race. 3 major mistakes, about 12 minutes total. Lower back pain from the beginning.

Saturday Mar 10, 2012 #

2 PM

Orienteering race 43:46 intensity: (1:43 @0) + (35 @1) + (23 @2) + (2:38 @3) + (11:42 @4) + (26:45 @5) *** 6.21 km (7:03 / km) +190m 6:07 / km
ahr:148 max:155 shoes: X-Talon 212-2

Saeuliaemtler OL near Schlieren (Altstetterwald).
Perfect conditions, rather easy and fast course. Made some mistakes (2..3 minutes and - worse - catched a wrong control. Too bad. Time was 2nd best.
C • wrong control 1

Thursday Mar 8, 2012 #

8 AM

Cycling (indoor trainer) 29:59 intensity: (35 @0) + (1:34 @1) + (27:50 @2) 15.0 km (2:00 / km)
ahr:112 max:125

Morning ride on ergo bike. Profile: 3 hills.
3 PM

Running warm up/down 14:16 intensity: (33 @0) + (2:00 @1) + (10:05 @2) + (1:38 @3) 2.06 km (6:56 / km) +55m 6:07 / km
ahr:124 max:134 shoes: newbalance

Warm up before intervals.

Running intervals 39:39 intensity: (4:00 @0) + (12:48 @2) + (11:22 @3) + (9:21 @4) + (2:08 @5) 6.3 km (6:18 / km) +102m 5:49 / km
ahr:135 max:171 shoes: newbalance

Intervals 30 s run / 30 s jog. 1 set of 10 and 1 set of 6.

Wednesday Mar 7, 2012 #

stretching 10:00 [1]

9 AM

Cycling (indoor trainer) 30:00 intensity: (14 @0) + (1:00 @1) + (28:46 @2) 15.0 km (2:00 / km)
ahr:116 max:127

Morning ride on ergo bike. Profile: 3 hills.

Tuesday Mar 6, 2012 #

2 PM

Orienteering 38:42 intensity: (4:38 @0) + (24 @1) + (1:27 @2) + (9:32 @3) + (22:41 @4) *** 5.23 km (7:24 / km) +180m 6:19 / km
ahr:139 max:148 shoes: X-Talon 212-2

O training Gontenschwil/Bruennelichruez. H65 course of Rymenzburger OL.
3 PM

Running warm up/down 15:00 [2] 1.8 km (8:20 / km) +80m 6:49 / km
shoes: X-Talon 212-2

To/from O training.

Monday Mar 5, 2012 #

9 AM

Cycling (indoor trainer) 30:03 intensity: (2 @0) + (1:27 @1) + (28:34 @2) 15.0 km (2:00 / km)
ahr:114 max:126 weight:62kg

Morning ride on ergo bike. Profile: 3 hills.
3 PM

Running intervals 46:27 intensity: (3:22 @0) + (1:02 @1) + (18:41 @2) + (11:04 @3) + (7:11 @4) + (5:07 @5) 7.14 km (6:30 / km) +240m 5:34 / km
ahr:131 max:153 shoes: newbalance

Breitlen loops. 4 x short loop ( 750 m, 35 m ascent ), at a decent pace.
7 PM

stretching 10:00 [1]

Sunday Mar 4, 2012 #

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: X-Talon 212-2

To the start / from the finish of the race.
12 PM

Orienteering race 40:00 intensity: (3:16 @0) + (8 @1) + (52 @2) + (2:58 @3) + (15:28 @4) + (17:18 @5) *** 5.34 km (7:29 / km) +50m 7:09 / km
ahr:147 max:157 shoes: X-Talon 212-2

Amriswiler OL near Romanshorn. Flat and fast forest. Course not too difficult. I made some mistakes, 4 min. total. 2nd place.

Saturday Mar 3, 2012 #

Note
(rest day)

Friday Mar 2, 2012 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

To/from O training.
2 PM

Orienteering 47:09 intensity: (4:02 @0) + (2 @1) + (3:03 @2) + (27:52 @3) + (11:56 @4) + (14 @5) *** 6.26 km (7:32 / km) +222m 6:24 / km
ahr:137 max:144 shoes: Inov-8 X-Talon 212

O training Henggart/Homel.

Thursday Mar 1, 2012 #

4 PM

Running 36:44 intensity: (7:02 @0) + (17 @1) + (8:11 @2) + (15:33 @3) + (5:30 @4) + (11 @5) 6.25 km (5:53 / km) +210m 5:02 / km
ahr:133 max:147 shoes: newbalance

Moetschen loops.

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