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Training Log Archive: kurthu

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running19 14:26:03 82.01(10:34) 131.99(6:34) 3699
  Cycling10 8:47:00 159.63(3:18) 256.9(2:03)
  stretching20 3:33:00
  Walking3 2:26:44 6.83(21:29) 10.99(13:21) 997
  Orienteering4 2:22:00 10.75(13:13) 17.3(8:13) 524
  Total36 31:34:47 259.22 417.18 5220

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Tuesday Dec 31, 2013 #

1 PM

Running 49:32 intensity: (4:33 @1) + (4:46 @2) + (13:32 @3) + (25:28 @4) + (1:13 @5) 8.02 km (6:11 / km) +318m 5:09 / km
ahr:139 max:151 shoes: Kinvara2

Trin - Digg - Manalla. Decent pace, < 50 min. Blue sky, some snow and ice on the ground.

stretching 10:00 [1]

Monday Dec 30, 2013 #

Note
(rest day)

Sunday Dec 29, 2013 #

5 PM

Cycling 1:00:02 intensity: (7:18 @1) + (52:19 @2) + (25 @3) 29.6 km (2:02 / km)
ahr:116 max:130

On ergo bike, 3 hills.

Saturday Dec 28, 2013 #

2 PM

Orienteering 33:45 intensity: (3:34 @2) + (16:13 @3) + (13:57 @4) + (1 @5) *** 3.55 km (9:31 / km) +180m 7:36 / km
ahr:137 max:146 shoes: VJ Supra

Short O training Eigi/Wettingen. W45 course of 9th national event.
Some snow on the ground, slippery.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Supra

To/from O training.

stretching 10:00 [1]

Friday Dec 27, 2013 #

1 PM

Running intervals 1:03:15 intensity: (6:32 @1) + (23:45 @2) + (19:56 @3) + (11:35 @4) + (1:27 @5) 9.68 km (6:32 / km) +190m 5:57 / km
ahr:131 max:153 shoes: Kinvara2

Jogging in the neighborhood. Intervals: 2 x 10 x 30s run / 30s jog.
7 PM

stretching 10:00 [1]

Thursday Dec 26, 2013 #

9 PM

Cycling (indoor trainer) 1:20:08 intensity: (6:34 @1) + (1:13:34 @2) 38.0 km (2:07 / km)
ahr:116 max:129

Ergo bike, 3 hills.

Wednesday Dec 25, 2013 #

1 PM

Running 1:04:08 intensity: (6:02 @1) + (18:03 @2) + (38:51 @3) + (1:12 @4) 10.01 km (6:24 / km) +268m 5:39 / km
ahr:130 max:141 shoes: Kinvara2

Eigi - Otelfingen. Christmas jogging in the rain.

stretching 10:00 [1]

Tuesday Dec 24, 2013 #

Walking (with poles) 33:00 [2] 1.7 km (19:25 / km) +350m 9:34 / km
shoes: Nike Zoom

Top of Laegern, total out 1.5h.

Monday Dec 23, 2013 #

9 PM

Cycling (indoor trainer) 59:47 intensity: (5:02 @1) + (40:00 @2) + (14:45 @3) 29.6 km (2:01 / km)
ahr:123 max:135

Ergo bike, 3 hills.

Sunday Dec 22, 2013 #

2 PM

Orienteering 25:30 intensity: (3:14 @1) + (1:52 @2) + (10:07 @3) + (10:17 @4) *** 3.05 km (8:21 / km) +118m 7:00 / km
ahr:137 max:146 shoes: VJ Supra

Short O training Eigi/Wettingen. W50 course of 9th national event.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Supra

To/from O training.
8 PM

stretching 10:00 [3]

Saturday Dec 21, 2013 #

3 PM

Running hills 48:40 intensity: (4:24 @1) + (22:34 @2) + (9:58 @3) + (6:43 @4) + (5:01 @5) 7.21 km (6:45 / km) +195m 5:57 / km
ahr:132 max:154 shoes: Kinvara2

Hill running in the neighborhood. 6 x uphill.

stretching 10:00 [1]

Friday Dec 20, 2013 #

10 AM

Cycling 30:00 [2] 14.3 km (2:06 / km)
ahr:122 max:139

morning ride on ergo bike, cross country.
2 PM

Running 1:05:05 intensity: (10:22 @1) + (11:01 @2) + (35:56 @3) + (7:46 @4) 10.03 km (6:29 / km) +261m 5:44 / km
ahr:133 max:144 shoes: Kinvara2

Eigi - Otelfingen.

stretching 10:00 [1]

Thursday Dec 19, 2013 #

3 PM

Cycling (indoor trainer) 1:26:41 intensity: (10:54 @1) + (1:02:05 @2) + (13:42 @3) 42.2 km (2:03 / km)
ahr:122 max:135

Ergo bike marathon, 3 hills.

stretching 10:00 [1]

Tuesday Dec 17, 2013 #

2 PM

Running 50:00 intensity: (5:29 @1) + (15:10 @2) + (15:39 @3) + (13:42 @4) 7.98 km (6:16 / km) +306m 5:16 / km
ahr:132 max:148 shoes: Kinvara2

Trin - Digg - Manalla. Sunny and warm weather.

stretching 10:00 [1]

Monday Dec 16, 2013 #

Walking (with poles) 1:00:00 [1] 5.0 km (12:00 / km) +200m 10:00 / km
shoes: Kinvara2

Pintrun - Conn. Total out > 2h.

Saturday Dec 14, 2013 #

12 PM

Running 51:06 intensity: (1:59 @1) + (36:42 @2) + (5:52 @3) + (6:33 @4) 7.62 km (6:42 / km) +130m 6:11 / km
ahr:124 max:148 shoes: Kinvara2

Prada - Isla. Intervals 3 x 2 x 400m, aiming for 1:40. Some snow and ice on the ground.

stretching 10:00 [1]

Friday Dec 13, 2013 #

9 AM

Cycling 30:06 intensity: (1:45 @1) + (28:21 @2) 15.0 km (2:00 / km)
ahr:114 max:126

Morning ride on ergo bike, 3 hills.
2 PM

Running 50:35 intensity: (5:45 @1) + (8:03 @2) + (26:21 @3) + (10:26 @4) 8.02 km (6:18 / km) +306m 5:18 / km
ahr:134 max:146 shoes: Kinvara2

Trin - Digg - Manalla.

stretching 10:00 [1]

Thursday Dec 12, 2013 #

4 PM

Cycling (indoor trainer) 1:00:06 intensity: (5:30 @1) + (51:00 @2) + (3:36 @3) 29.3 km (2:03 / km)
ahr:121 max:132

Ero bike, 3 hills.

Wednesday Dec 11, 2013 #

9 AM

Cycling 30:05 intensity: (3:52 @1) + (23:34 @2) + (2:39 @3) 15.2 km (1:59 / km)
ahr:117 max:132

Morning ride on ergo bike, 3 hills.
2 PM

Running hills 49:45 intensity: (3:12 @1) + (32:19 @2) + (7:33 @3) + (6:41 @4) 7.51 km (6:38 / km) +205m 5:50 / km
ahr:126 max:149 shoes: Kinvara2

Hills in the neighborhood ( 6 laps ).
8 PM

stretching 10:00 [1]

Tuesday Dec 10, 2013 #

2 PM

Running 41:21 intensity: (49 @1) + (10:49 @2) + (18:40 @3) + (11:03 @4) 5.21 km (7:56 / km) +357m 5:55 / km
ahr:133 max:145 shoes: Kinvara2

Laegern uphill. On snow and ice, slippery.
3 PM

Running 32:15 intensity: (2 @1) + (32:13 @2) 5.32 km (6:04 / km) +84m 5:37 / km
ahr:117 max:128 shoes: Kinvara2

Downhill.

stretching 10:00 [1]

Monday Dec 9, 2013 #

2 PM

Orienteering 43:26 intensity: (5:39 @2) + (22:10 @3) + (15:37 @4) *** 4.6 km (9:27 / km) +221m 7:37 / km
ahr:138 max:145 shoes: X-Talon 212-3

O training Buelach/Dettenberg.

Running warm up/down 19:00 [2] 3.0 km (6:20 / km)
shoes: X-Talon 212-3

To/from O training.

stretching 10:00 [1]

Sunday Dec 8, 2013 #

8 AM

Cycling (indoor bike) 30:00 [2] 14.4 km (2:05 / km)
ahr:108 max:125

Morning ride, 3 hills.
1 PM

Orienteering 39:19 intensity: (4:37 @1) + (3:45 @2) + (23:07 @3) + (7:50 @4) *** 6.1 km (6:27 / km) +5m 6:25 / km
ahr:136 max:149 shoes: Kinvara2

Urban O training Duebendorf.

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

Before/after O training.

stretching 10:00 [1]

Saturday Dec 7, 2013 #

Note
(rest day)

Zuerinord-Bummel Waldegg - Uetliberg.

Friday Dec 6, 2013 #

4 PM

Cycling (indoor trainer) 1:00:05 intensity: (3:57 @1) + (56:08 @2) 29.3 km (2:03 / km)
ahr:116 max:129

Ergo bike, 3 hills.

stretching 12:00 [1]

Thursday Dec 5, 2013 #

12 PM

Running 52:56 intensity: (4:24 @1) + (21:48 @2) + (26:14 @3) + (30 @4) 8.08 km (6:33 / km) +311m 5:30 / km
ahr:127 max:141 shoes: Kinvara2

Trin - Digg - Manalla.

Wednesday Dec 4, 2013 #

12 PM

Running intervals 47:19 intensity: (5:00 @1) + (29:06 @2) + (6:10 @3) + (4:34 @4) + (2:29 @5) 7.2 km (6:34 / km) +127m 6:02 / km
ahr:127 max:154 shoes: Kinvara2

Prada - Isla. Tempo: 4 x 600 m ( ~2:30 ). Sunny and warm ( 11 °C ).

stretching 12:00 [1]

Tuesday Dec 3, 2013 #

2 PM

Walking (with poles) 27:26 intensity: (2:56 @1) + (11:52 @2) + (12:38 @3) 1.63 km (16:47 / km) +342m 8:12 / km
ahr:127 max:136

Uaul da Fidaz, uphill.

Walking (with poles) 26:18 intensity: (2:35 @1) + (23:43 @2) 2.66 km (9:53 / km) +105m 8:15 / km
ahr:114 max:129

To Fidaz, flat part.
Downhill not logged, total out: 1h46.
6 PM

stretching 12:00 [1]

Monday Dec 2, 2013 #

1 PM

Running 51:52 intensity: (5:55 @1) + (27:01 @2) + (14:11 @3) + (4:45 @4) 8.01 km (6:29 / km) +138m 5:58 / km
ahr:126 max:149 shoes: Kinvara2

Easy jogging Prada/Isla. With some "fast" sections ( 4 x ~400 m, ~ 1:40 ).

stretching 12:00 [1]

Sunday Dec 1, 2013 #

12 PM

Running long 1:35:14 intensity: (6:56 @1) + (35:52 @2) + (33:39 @3) + (18:47 @4) 13.6 km (7:00 / km) +503m 5:55 / km
ahr:131 max:146 shoes: Kinvara2

Uaul Grond - Lake Cauma - Conn. Sunny, some snow on the ground.

stretching 15:00 [1]

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