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Training Log Archive: kurthu

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Cycling12 9:46:21 156.61(3:45) 252.03(2:20) 603
  Orienteering12 8:16:04 36.93(13:26) 59.44(8:21) 1807
  Running13 5:06:07 30.27(10:07) 48.72(6:17) 895
  stretching9 1:48:00
  Walking1 24:32 1.01(24:20) 1.62(15:07) 350
  Total36 25:21:04 224.82 361.81 3655

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Thursday Oct 31, 2013 #

4 PM

Running 40:24 intensity: (21:20 @2) + (11:16 @3) + (7:48 @4) 6.54 km (6:11 / km) +102m 5:44 / km
ahr:128 max:145 shoes: Kinvara2

Birch - Otelfingen.

Wednesday Oct 30, 2013 #

2 PM

Orienteering 52:00 intensity: (8:14 @2) + (20:35 @3) + (22:22 @4) + (49 @5) *** 6.06 km (8:35 / km) +196m 7:23 / km
ahr:137 max:145 shoes: X-Talon 212-3

O training Zimmerberg.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: X-Talon 212-3

8 PM

stretching 12:00 [1]

Tuesday Oct 29, 2013 #

9 PM

Cycling (indoor bike) 1:00:00 [2] 30.0 km (2:00 / km)
ahr:120 max:136

Ergo bike, 3 hills.

Sunday Oct 27, 2013 #

12 PM

Orienteering race 55:50 intensity: (7:50 @2) + (15:19 @3) + (32:41 @4) *** 6.06 km (9:13 / km) +180m 8:01 / km
ahr:139 max:148 shoes: VJ Supra

Zimmerberg-OL, regional event near Oberrieden, map Landforst.
Rather bad weather conditions. Wet forest, deadfall, brambles. Bad route to control #1 and some time lost to the 2nd last control, but decently finished my M65 career :-)
2nd place.

Saturday Oct 26, 2013 #

2 PM

Orienteering race 23:03 intensity: (1:32 @2) + (14 @3) + (4:58 @4) + (16:19 @5) ** 3.6 km (6:24 / km) +60m 5:55 / km
ahr:152 max:160 shoes: Kinvara2

Urban O race in Herzogenbuchsee. Nice weather, nice course. Unfortunately I skipped a control near the finish :-(( Time would have been best... (even adding 30 s for missing control).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara2

Before the race.
8 PM

stretching 12:00 [1]

Friday Oct 25, 2013 #

Note
(rest day)

Thursday Oct 24, 2013 #

3 PM

Running 50:31 intensity: (13:43 @2) + (10:15 @3) + (23:13 @4) + (3:20 @5) 8.57 km (5:54 / km) +187m 5:19 / km
ahr:138 max:152 shoes: Kinvara2

Aggenbuehl - Birch - Otelfingen.

Wednesday Oct 23, 2013 #

9 PM

Cycling (indoor bike) 1:00:00 [2] 30.2 km (1:59 / km)
ahr:120 max:133

Ergo bike, 3 hills.

stretching 12:00 [1]

Tuesday Oct 22, 2013 #

8 AM

Cycling (indoor bike) 30:00 [2] 14.6 km (2:03 / km)
ahr:111 max:126

Morning ride on ergo bike, 3 hills.
3 PM

Orienteering tempo 40:09 intensity: (5:03 @2) + (13:14 @3) + (21:52 @4) ** 6.6 km (6:05 / km) +70m 5:46 / km
ahr:139 max:149 shoes: Kinvara2

Urban O training in Bassersdorf.

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

Before the O training.

Monday Oct 21, 2013 #

Note
(rest day)

Sunday Oct 20, 2013 #

12 PM

Orienteering 52:23 intensity: (4:32 @2) + (10:18 @3) + (37:33 @4) *** 5.52 km (9:30 / km) +220m 7:55 / km
ahr:142 max:149 shoes: icebug accelerit

Oberthurgauer OL in Hauptwil. Fairly decent race. 2..3 min. mistakes. Heavy legs.
5 PM

stretching 12:00 [1]

Saturday Oct 19, 2013 #

Cycling race (MTB) 1:13:20 [4] *** 19.0 km (3:52 / km) +180m 3:41 / km

Bike O race near Marthalen/Ellikerholz. Very good conditions, nice course. Wrong control :-((
C • Wo 2

Cycling warm up/down (MTB) 20:00 [1] 7.0 km (2:51 / km)

Before/after the race

Friday Oct 18, 2013 #

Cycling (indoor bike) 30:00 [2] 15.1 km (1:59 / km)
ahr:113 max:125

Morning ride on ergo bike, 3 hills.
3 PM

Cycling (MTB) 1:33:01 intensity: (3:48 @1) + (1:29:13 @2) 32.03 km (2:54 / km) +323m 2:46 / km
ahr:113 max:129

Wettingen - Katzensee.

Thursday Oct 17, 2013 #

2 PM

Orienteering 44:31 intensity: (2:58 @1) + (4:40 @2) + (15:03 @3) + (21:41 @4) + (9 @5) *** 5.6 km (7:57 / km) +160m 6:57 / km
ahr:138 max:150 shoes: icebug accelerit

O training Baldegg.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +100m 6:40 / km
shoes: icebug accelerit

To the start of the training.

Wednesday Oct 16, 2013 #

8 PM

Cycling (indoor bike) 1:00:00 [2] 29.0 km (2:04 / km)
ahr:120 max:130

On ergo bike, 3 hills.

stretching 12:00 [1]

Monday Oct 14, 2013 #

4 PM

Running 51:43 intensity: (18:22 @2) + (12:25 @3) + (20:56 @4) 8.51 km (6:05 / km) +190m 5:28 / km
ahr:135 max:148 shoes: Kinvara2

Aggenbuehl - Birch - Otelfingen.

Sunday Oct 13, 2013 #

1 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: X-Talon 212-3

Before/after O training.
2 PM

Orienteering 36:35 [4] *** 5.13 km (7:08 / km) +80m 6:37 / km
ahr:140 shoes: X-Talon 212-3

O training Baldegg/Baden. M70 course.
9 PM

stretching 12:00 [1]

Friday Oct 11, 2013 #

10 AM

Cycling (indoor bike) 50:00 [2] 24.2 km (2:04 / km)
ahr:120 max:137

Morning ride on ergo bike, 3 hills.
3 PM

Orienteering 31:22 [4] *** 3.63 km (8:38 / km) +134m 7:18 / km
ahr:140 shoes: VJ Supra

O training Eigi. M70 course, preparation for next year ...

Running warm up/down 11:00 [2] 1.5 km (7:20 / km) +50m 6:17 / km
shoes: VJ Supra

To the start of the training.

Thursday Oct 10, 2013 #

Note
(rest day)

Wednesday Oct 9, 2013 #

9 AM

Cycling (indoor bike) 30:00 [2] 15.0 km (2:00 / km)
ahr:117 max:134

Morning ride on ergo bike, 3 hills.
4 PM

Walking (with poles) 24:32 intensity: (2:14 @1) + (5:45 @2) + (6:57 @3) + (9:36 @4) 1.62 km (15:07 / km) +350m 7:16 / km
ahr:132 max:147 shoes: Kinvara2

Top of Laegern, uphill.

Running 32:35 [2] 5.3 km (6:09 / km) +50m 5:52 / km
ahr:125 shoes: Kinvara2

Jogging downhill.
9 PM

stretching 12:00 [1]

Tuesday Oct 8, 2013 #

11 AM

Cycling (indoor bike) 30:00 [2] 15.2 km (1:58 / km)
ahr:119 max:136

Morning ride on ergo bike, 3 hills.
3 PM

Orienteering 34:19 intensity: (6:37 @3) + (18:36 @4) + (9:06 @5) *** 3.95 km (8:41 / km) +180m 7:05 / km
ahr:146 max:156 shoes: X-Talon 212-3

O training Eigi Wettingen.

Monday Oct 7, 2013 #

8 AM

Cycling 30:00 [2] 14.7 km (2:02 / km)
ahr:117 max:132

Morning ride on ergo bike, 3 hills.

stretching 12:00 [1]

Sunday Oct 6, 2013 #

9 AM

Orienteering race 52:59 intensity: (1:28 @2) + (16:20 @3) + (30:41 @4) + (4:30 @5) *** 5.91 km (8:58 / km) +170m 7:50 / km
ahr:144 max:159 shoes: icebug accelerit

National event Baldegg/Baden. Early start time and rather nasty weather again. Low pace and some mistakes (4..5 min.). 20./44 autsch...

Saturday Oct 5, 2013 #

9 AM

Cycling warm up/down (MTB) 20:00 [2] 6.0 km (3:20 / km) +100m 3:05 / km

To/from O race
10 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
shoes: X-Talon 212-3

To the start of the race.

Orienteering race 41:22 [5] *** 4.2 km (9:51 / km) +180m 8:07 / km
shoes: X-Talon 212-3

National event near Baden, map Eigi. Very wet and green forest. Started as first runner of the day... Was not very motivated and didn't push hard. A major mistake at control #6 (knoll in the green), lost maybe 2..3 minutes. 17./40

Thursday Oct 3, 2013 #

3 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-3

Before the O training.

Orienteering 31:31 intensity: (2:52 @1) + (3:46 @2) + (8:11 @3) + (16:42 @4) *** 3.17 km (9:56 / km) +177m 7:46 / km
ahr:138 max:148 shoes: X-Talon 212-3

A short O training at Altberg.

Wednesday Oct 2, 2013 #

4 PM

Running 54:54 intensity: (6:36 @1) + (10:01 @2) + (5:34 @3) + (32:27 @4) + (16 @5) 8.8 km (6:14 / km) +191m 5:38 / km
ahr:137 max:150 shoes: Kinvara2

Aggenbuehl - Birch - Otelfingen.
9 PM

stretching 12:00 [1]

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