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Training Log Archive: kurthu

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Cycling12 8:42:29 152.92(3:25) 246.1(2:07)
  Running12 8:22:48 45.29(11:06) 72.88(6:54) 2053
  Orienteering6 3:54:31 19.58(11:58) 31.52(7:26) 805
  Ski XC3 2:08:59 13.5(9:33) 21.72(5:56) 321
  stretching11 1:50:00
  Walking1 1:04:17 2.27(28:22) 3.65(17:38) 260
  Total44 26:03:04 233.55 375.87 3439
  [1-5]44 25:28:34

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Monday Dec 31, 2012 #

11 AM

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

Before/after O training.
12 PM

Orienteering 34:16 intensity: (1:25 @1) + (1:44 @2) + (4:39 @3) + (26:28 @4) ** 5.7 km (6:01 / km) +30m 5:52 / km
ahr:141 max:149 shoes: adiSTAR Cushion 6

Urban O training in Chur.
2 PM

Ski XC (classic/waxless) 42:20 intensity: (4:59 @1) + (15:24 @2) + (21:57 @3) 7.19 km (5:53 / km) +102m 5:30 / km
ahr:128 max:138

Prada loops (2x).
8 PM

stretching 10:00 [1]

Sunday Dec 30, 2012 #

12 PM

Ski XC (classic/waxless) 42:45 intensity: (3:27 @1) + (26:14 @2) + (13:04 @3) 7.23 km (5:55 / km) +105m 5:31 / km
ahr:123 max:134

Prada loop, same as yesterday. Aductors a bit sore.
4 PM

stretching 10:00 [1]

Saturday Dec 29, 2012 #

12 PM

Ski XC (classic/waxless) 43:54 intensity: (4:31 @1) + (37:48 @2) + (1:35 @3) 7.3 km (6:01 / km) +114m 5:35 / km
ahr:118 max:132

Prada loops (2x). Good conditions, sunny. 1st time on skis this winter.
8 PM

stretching 10:00 [1]

Thursday Dec 27, 2012 #

2 PM

Orienteering 42:55 intensity: (5:34 @0) + (3 @1) + (41 @2) + (11:48 @3) + (22:20 @4) + (2:29 @5) ** 6.84 km (6:16 / km) +50m 6:03 / km
ahr:140 max:148 shoes: adiSTAR Cushion 6

Urban O training in Bassersdorf. Some rain.
8 PM

stretching 10:00 [1]

Wednesday Dec 26, 2012 #

8 PM

Cycling (indoor trainer) 1:00:05 intensity: (8:21 @1) + (50:23 @2) + (1:21 @3) 28.4 km (2:07 / km)
ahr:117 max:131

Ergo bike, 3 hills.

Tuesday Dec 25, 2012 #

3 PM

Running 38:58 intensity: (4:10 @1) + (16:37 @2) + (13:03 @3) + (5:08 @4) 5.8 km (6:43 / km) +108m 6:09 / km
ahr:127 max:147 shoes: adiSTAR Cushion 6

Christmas jogging Witschgenbuehl - Otelfingen. Included intervals 10 x 30 s run / 30 s jog ( not pushing really hard).
8 PM

stretching 10:00 [1]

Monday Dec 24, 2012 #

10 AM

Cycling (indoor trainer) 30:09 intensity: (2:02 @1) + (28:07 @2) 14.2 km (2:07 / km)
ahr:115 max:127

Morning ride on ergo bike, 3 hills.
2 PM

Orienteering 35:38 intensity: (3:55 @1) + (5:23 @2) + (18:24 @3) + (7:56 @4) ** 5.37 km (6:38 / km) +52m 6:20 / km
ahr:134 max:145 shoes: adiSTAR Cushion 6

Urban O training in Opfikon/Glattbrugg.

Sunday Dec 23, 2012 #

10 AM

Cycling (indoor trainer) 30:08 intensity: (3:06 @1) + (27:02 @2) 14.2 km (2:07 / km)
ahr:112 max:125

Morning ride on ergo bike, 3hills.

Cycling 11:19 intensity: (48 @1) + (7:16 @2) + (1:57 @3) + (1:18 @4) 5.0 km (2:16 / km)
ahr:122 max:142

Fitness test: 60..+30W every 2 min up to HR 140.
3 PM

Running 38:57 intensity: (6:56 @1) + (13:20 @2) + (18:41 @3) 6.0 km (6:29 / km) +110m 5:57 / km
ahr:124 max:138 shoes: adiSTAR Cushion 6

Otelfingen - Birch.
9 PM

stretching 10:00 [1]

Friday Dec 21, 2012 #

8 AM

Cycling (indoor trainer) 30:03 intensity: (1:42 @1) + (28:21 @2) 14.0 km (2:09 / km)
ahr:113 max:124

Morning ride on ergo bike, 3 hills.
2 PM

Running warm up/down 21:23 intensity: (55 @1) + (7:06 @2) + (13:22 @3) 2.3 km (9:18 / km) +223m 6:16 / km
ahr:128 max:137 shoes: X-Talon 212-3

To the start of the O training.

Orienteering 45:55 intensity: (2:46 @1) + (18:49 @2) + (24:20 @3) *** 4.16 km (11:02 / km) +227m 8:40 / km
ahr:129 max:138 shoes: X-Talon 212-3

O training Laegern. More snow on the ground than expected (knee deep in some places).

Thursday Dec 20, 2012 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: X-Talon 212-3

Before and after the O training.
1 PM

Orienteering 28:18 intensity: (6:07 @1) + (41 @2) + (15:39 @3) + (5:51 @4) *** 3.42 km (8:17 / km) +183m 6:32 / km
ahr:137 max:143 shoes: X-Talon 212-3

O training Jungholz/Uster in light snow showers.
C • Gehst nach Belgien, dass am... 2

Wednesday Dec 19, 2012 #

1 PM

Orienteering 47:29 intensity: (5:36 @1) + (16:40 @2) + (14:51 @3) + (10:22 @4) ** 6.03 km (7:53 / km) +263m 6:28 / km
ahr:130 max:145 shoes: Inov-8 X-Talon 212

O training Breitlen (includes warmup/down)
9 PM

Cycling (Indoor trainer) 1:00:12 intensity: (4:09 @1) + (55:56 @2) + (7 @3) 28.5 km (2:07 / km)
ahr:119 max:130

Ergo bike, 3 hills.
10 PM

stretching 10:00 [1]

Monday Dec 17, 2012 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (4:36 @1) + (45:27 @2) + (9:57 @3) 28.7 km (2:05 / km)
ahr:123 max:137

Ergo bike 3 hills.

Sunday Dec 16, 2012 #

3 PM

Running 34:23 intensity: (4:01 @1) + (5:07 @2) + (15:00 @3) + (10:15 @4) 5.01 km (6:52 / km) +212m 5:40 / km
ahr:135 max:145 shoes: adiSTAR Cushion 6

Breitlen loops. Legs felt extremly heavy.

Friday Dec 14, 2012 #

1 PM

Running 56:18 intensity: (4:54 @1) + (11:06 @2) + (31:37 @3) + (8:41 @4) 8.78 km (6:25 / km) +189m 5:47 / km
ahr:132 max:144 shoes: adiSTAR Cushion 6

Aggenbuehl - Birch - Otelfingen.

Thursday Dec 13, 2012 #

9 PM

Cycling (indoor trainer) 1:00:00 intensity: (1:48 @0) + (2:33 @1) + (50:13 @2) + (5:26 @3) 29.2 km (2:03 / km)
ahr:119 max:134

Ergo bike, 3 hills.
10 PM

stretching 10:00 [1]

Wednesday Dec 12, 2012 #

2 PM

Running 41:46 intensity: (4:57 @0) + (1:01 @1) + (11:08 @2) + (21:22 @3) + (3:18 @4) 6.01 km (6:57 / km) +222m 5:52 / km
ahr:130 max:143 shoes: adiSTAR Cushion 6

Breitlen loops. Sunny, but cold. Ice, fresh and pressed snow on the ground.

Tuesday Dec 11, 2012 #

8 AM

Cycling (indoor trainer) 30:06 intensity: (48 @0) + (1:03 @1) + (25:50 @2) + (2:25 @3) 14.2 km (2:07 / km)
ahr:120 max:132

Morning ride on ergo bike. Profile: cross country.
2 PM

Running 56:01 intensity: (4:40 @0) + (22 @1) + (9:25 @2) + (29:01 @3) + (12:33 @4) 8.35 km (6:42 / km) +174m 6:04 / km
ahr:134 max:144 shoes: adiSTAR Cushion 6

Post office Buchs and back. Snow and ice on the ground.
9 PM

stretching 10:00 [1]

Monday Dec 10, 2012 #

8 AM

Cycling (indoor trainer) 30:00 intensity: (9 @0) + (29 @1) + (29:22 @2) 14.3 km (2:06 / km)
ahr:115 max:127

Morning ride on ergo bike. 3 hills.

Saturday Dec 8, 2012 #

1 PM

Running 1:07:02 intensity: (2:47 @0) + (43 @1) + (11:37 @2) + (51:41 @3) + (14 @4) 8.49 km (7:54 / km) +278m 6:47 / km
ahr:132 max:140 shoes: adiSTAR Cushion 6

Moetschen - Stierenholz. Deep snow on the ground.
9 PM

stretching 10:00 [1]

Friday Dec 7, 2012 #

10 AM

Cycling (indoor trainer) 30:13 intensity: (28 @0) + (1:28 @1) + (28:17 @2) 14.2 km (2:08 / km)
ahr:115 max:127

Ergo bike 3 hills.

Thursday Dec 6, 2012 #

8 AM

Cycling (indoor trainer) 30:08 intensity: (22 @0) + (1:39 @1) + (28:07 @2) 14.0 km (2:09 / km)
ahr:115 max:129

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

Running 39:18 intensity: (4:04 @0) + (22 @1) + (6:05 @2) + (15:24 @3) + (13:23 @4) 6.03 km (6:31 / km) +188m 5:39 / km
ahr:135 max:146 shoes: adiSTAR Cushion 6

Breitlen - Bleiki.

Wednesday Dec 5, 2012 #

1 PM

Running 1:19:42 intensity: (5:48 @0) + (41 @1) + (7:23 @2) + (25:13 @3) + (40:37 @4) 11.62 km (6:52 / km) +349m 5:58 / km
ahr:137 max:148 shoes: adiSTAR Cushion 6

Longish jogging Eigi - Wettingen.
9 PM

stretching 10:00 [3]

Saturday Dec 1, 2012 #

10 AM

Walking 1:04:17 [1] 3.65 km (17:38 / km) +260m 13:00 / km

Top of Uetliberg for a Riz Casimir.
9 PM

Cycling (indoor trainer) 1:00:06 intensity: (3:05 @0) + (2:14 @1) + (49:22 @2) + (5:25 @3) 27.2 km (2:13 / km)
ahr:119 max:132

Ergo bike. Profile: 3 hills.

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