Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Orienteering18 9:10:59 40.73(13:32) 65.55(8:24) 1496
  Running15 7:05:48 41.39(10:17) 66.61(6:24) 248
  Cycling10 6:34:15 16.19 26.06 189
  stretching10 1:36:00
  Total36 24:27:02 98.31 158.21 1933
  [1-5]36 24:26:27
averages - weight:62.3kg

«»
1:43
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Monday May 30, 2016 #

1 PM

Running intervals 48:36 intensity: (48 @1) + (26:28 @2) + (11:33 @3) + (9:06 @4) + (41 @5) 7.54 km (6:27 / km) +3m 6:26 / km
ahr:127 max:150 shoes: Kinvara6

On the track in Regensdorf. Pyramid: 200, 400, 600, 800, 600, 400, 200 m. Threshold pace.

stretching 10:00 [1]

Sunday May 29, 2016 #

9 AM

Orienteering race 26:01 intensity: (34 @1) + (5:56 @2) + (18:24 @3) + (1:07 @4) ** 3.66 km (7:06 / km) +75m 6:27 / km
ahr:131 max:141 shoes: Saucony A6 Racing

Urban O race in the city of Olten. No rain fortunately... Bad mistake at the beginning: map 90° wrong. 3 min. lost! Did the course at jogging pace then (HRavr = 131). At least all controls correct.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Saucony A6 Racing

Before the race.

Saturday May 28, 2016 #

8 PM

Orienteering race 25:53 intensity: (40 @2) + (4:07 @3) + (20:47 @4) + (19 @5) ** 3.86 km (6:42 / km) +50m 6:18 / km
ahr:143 max:150 shoes: Saucony A6 Racing

Urban O race in the city of Solothurn. Time lost to controls #13 ( 30 sec.) and #19 (1:10). Speed was ok.
Bad surprise: wrong control :-((

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Saucony A6 Racing

Before the race.
10 PM

Orienteering race 8:50 [2] **** 0.63 km (13:55 / km) +14m 12:33 / km
shoes: Saucony A6 Racing

Night sprint in Olten. Tricky course, stairs connecting 3 levels. Quit the race at control #2 due to heavy rain fall.

Friday May 27, 2016 #

4 PM

Orienteering 27:35 intensity: (9 @1) + (16:58 @2) + (10:28 @3) ** 3.89 km (7:05 / km) +19m 6:55 / km
ahr:124 max:138 shoes: Kinvara6

Warm up in Steckborn before the urban O race in Huettwilen.
6 PM

Orienteering 23:13 intensity: (6 @1) + (1:08 @2) + (5:18 @3) + (10:37 @4) + (6:04 @5) ** 3.39 km (6:51 / km) +80m 6:07 / km
ahr:145 max:156 shoes: Saucony A6 Racing

Urban O race in Huettwilen (Oepfeltrophy). Decent race but not without mistakes, maybe 1 min. total. Hot weather.

Thursday May 26, 2016 #

3 PM

Cycling (Mountain bike) 1:12:06 intensity: (2:12 @1) + (1:09:45 @2) + (9 @3) 26.06 km (2:46 / km) +189m 2:40 / km
ahr:114 max:126

Wuerenlos - Otelfingen.

Wednesday May 25, 2016 #

11 AM

Orienteering 33:00 [3] ** 5.15 km (6:24 / km)
ahr:130 max:143 shoes: Kinvara6

Urban O training in Baar. M70 course of last week (did MB then).
RouteGadget

stretching 6:00 [1]

5 PM

Orienteering 46:16 intensity: (10:38 @2) + (30:30 @3) + (5:08 @4) *** 4.79 km (9:40 / km) +114m 8:38 / km
ahr:131 max:143 shoes: x-talon-190-2

O training Zürichberg. ASVZ Sommer-OL. Bad runnability. Unable to find control #5...

Tuesday May 24, 2016 #

10 AM

Cycling 30:04 intensity: (1:46 @1) + (27:39 @2) + (39 @3)
ahr:116 max:129

Ergo bike, 3 hills. HR high (after breakfast).
3 PM

Running intervals 44:44 intensity: (10 @1) + (21:10 @2) + (12:50 @3) + (7:24 @4) + (3:10 @5) 7.08 km (6:19 / km)
ahr:130 max:157 shoes: Kinvara6

On the track in Regensdorf. 5 x 600m @ threshold pace.

stretching 10:00 [1]

Monday May 23, 2016 #

5 PM

Cycling (indoor trainer) 30:04 intensity: (2:26 @1) + (27:28 @2) + (10 @3)
ahr:112 max:123

Ergo bike, 3 hills.

Sunday May 22, 2016 #

11 AM

Orienteering race 18:38 intensity: (16 @2) + (1:24 @3) + (3:33 @4) + (13:25 @5) ** 2.63 km (7:05 / km) +6m 7:00 / km
ahr:151 max:159 shoes: Saucony A6 Racing

Urban sprint race in the city of Winterthur. Good weather conditions, warm. Didn't feel prepared after only 2 h of sleep last night (noisy neighbors...).
Was slow to the first 4 very close controls. Then mostly ok until control #20 where I was in leading position. A bad mistake to #21 in the park. 1:10 and 1st place lost here :-((
2nd place out of 26.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony A6 Racing

Before the race.

Friday May 20, 2016 #

9 AM

Cycling (indoor trainer) 30:08 intensity: (3:49 @1) + (26:19 @2)
ahr:110 max:123

BBA, ergo bike, 3 hills.

Cycling (indoor trainer) 10:07 intensity: (2:08 @1) + (7:33 @2) + (26 @3)
ahr:116 max:128

Fitness test. 6 min @ 140 W -> HR = 128.
2 PM

Orienteering 30:02 intensity: (12 @1) + (8:22 @2) + (20:55 @3) + (33 @4) ** 4.59 km (6:33 / km) +15m 6:26 / km
ahr:129 max:146 shoes: Kinvara6

Warm up in Felben before the urban O race in Berg.
5 PM

Orienteering race 23:07 intensity: (14 @1) + (1:11 @2) + (4:14 @3) + (8:35 @4) + (8:53 @5) ** 3.67 km (6:18 / km) +37m 5:59 / km
ahr:145 max:156 shoes: Saucony A6 Racing

Urban O race in Berg (Oepfeltrophy). Skipped 2 controls of a butterfly (took control #9 instead of #6...). Too bad. Pace was ok though: HRavr nearly HRthreshold.
C • Mir ist der genau gleiche F... 2

stretching 10:00 [1]

Wednesday May 18, 2016 #

8 AM

Running 20:37 intensity: (31 @1) + (17:07 @2) + (2:59 @3) 3.21 km (6:25 / km) +67m 5:49 / km
ahr:121 max:134 shoes: Kinvara6

BBA, morning jog in the neighborhood.
5 PM

Orienteering race 26:26 intensity: (8 @1) + (1:57 @2) + (8:28 @3) + (14:25 @4) + (1:28 @5) ** 3.6 km (7:21 / km) +39m 6:58 / km
ahr:140 max:152 shoes: Saucony A6 Racing

Urban O race in Liestal. Nice course, decent weather conditions. Made 3 mistakes, lost 2...3 min. total.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Saucony A6 Racing

To the start of the race.

Monday May 16, 2016 #

12 PM

Orienteering 44:15 intensity: (3:07 @1) + (23:13 @2) + (16:07 @3) + (1:48 @4) ** 5.65 km (7:50 / km) +13m 7:45 / km
ahr:122 max:142 shoes: Saucony A6 Racing

Urban O race in Baar. Waiting 1 hour for M70 map at the start line. Finally lost patience, took a newly printed MB map and went on a very confuse jogging. Was not able to identify my start position (missing start triangle). Later on a bad 180° mistake to control #7. An event better to be erased from history...

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Saucony A6 Racing

Warm up and down and up and down, waiting for map...

Sunday May 15, 2016 #

2 PM

Running 38:30 intensity: (3:12 @1) + (11:01 @2) + (13:33 @3) + (10:38 @4) + (6 @5) 5.92 km (6:30 / km) +113m 5:56 / km
ahr:132 max:150 shoes: Kinvara6

Jogging in the neighborhood. Included 10 x 30/30sec run/jog.

stretching 10:00 [1]

Saturday May 14, 2016 #

2 PM

Running 33:24 intensity: (20 @1) + (7:01 @2) + (16:07 @3) + (9:56 @4) 6.01 km (5:34 / km) +42m 5:23 / km
ahr:134 max:148 shoes: Kinvara6

Aggenbuehl - Birch - Otelfingen.
C • Belgien? 3

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara6

Back home.

stretching 10:00 [1]

Friday May 13, 2016 #

1 PM

Cycling (indoor trainer) 1:00:09 intensity: (35 @0) + (9:53 @1) + (49:41 @2)
ahr:107 max:117

Ergo bike, easy workout.

Thursday May 12, 2016 #

8 AM

Cycling (indoor trainer) 30:05 intensity: (5:15 @1) + (24:46 @2) + (4 @3)
ahr:106 max:119

BBA, ergo bike, 3 hills.

Cycling (indoor trainer) 10:02 intensity: (1:37 @1) + (5:51 @2) + (2:34 @3)
ahr:114 max:129

Fitness test. 6 min. @ 140 W -> HR = 126.

Wednesday May 11, 2016 #

9 AM

Cycling (indoor trainer) 30:04 intensity: (3:29 @1) + (24:50 @2) + (1:45 @3)
ahr:108 max:121

BBA, ergo bike, 3 hills.
3 PM

Running intervals 50:16 intensity: (1:33 @1) + (27:33 @2) + (15:19 @3) + (5:51 @4) 7.7 km (6:32 / km) +2m 6:31 / km
ahr:124 max:149 shoes: Kinvara6

Intervals on the track in Regensdorf. 6 x 400m + some strides.

stretching 10:00 [1]

Tuesday May 10, 2016 #

8 AM

Cycling (indoor trainer) 31:15 intensity: (3:45 @1) + (27:25 @2) + (5 @3)
ahr:112 max:126

BBA, ergo bike, 3 hills.

Monday May 9, 2016 #

Note
weight:62kg (rest day)

Sunday May 8, 2016 #

11 AM

Orienteering race 59:37 intensity: (4 @1) + (3:47 @2) + (30:11 @3) + (25:35 @4) *** 5.76 km (10:21 / km) +210m 8:45 / km
ahr:137 max:146 shoes: x-talon-190-2

CO du CA Rose, long distance race in Grolley near Fribourg. Unfriendly forest, very green mostly. Had a decent race, but not without some mistakes, maybe 4..5 minutes total. Felt tired after the races of the last days. Time was still sufficient to win M70 :-)

Saturday May 7, 2016 #

2 PM

Orienteering 45:46 intensity: (14:59 @3) + (30:19 @4) + (28 @5) **** 3.12 km (14:39 / km) +219m 10:51 / km
ahr:140 max:153 shoes: icebug spirit4 olx

CO Valaisanne near Monthey. Difficult terrain, rocky and steep.
Didn't feel fit (headache). Nevertheless a decent race up to control #9 (except #7, where i lost 2 min.)
Fatal mistake to #10 near the finish. Was too low in the slope. Lost more than 5 minutes there.
Finally 2nd place, 5 seconds behind...

stretching 10:00 [1]

Friday May 6, 2016 #

9 AM

Orienteering 35:01 [4] 3.09 km (11:20 / km) +220m 8:21 / km
ahr:140 max:148

Yesterday's race course again. Medium pace. 1 mistake... (1 min.)

stretching 10:00 [1]

7 PM

Orienteering race 15:39 [5] 2.3 km (6:48 / km) +70m 5:54 / km
ahr:144 max:155 shoes: Saucony A6 Racing

CO Vaudoise. Sprint in the city of Lausanne. Decent race, 2 slightly suboptimal routes. Best time M70 :-)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony A6 Racing

Before the race.

Thursday May 5, 2016 #

8 AM

Cycling 30:07 intensity: (2:16 @1) + (27:29 @2) + (22 @3)
ahr:113 max:125 weight:62.5kg

BBA, ergo bike, 3 hills.
3 PM

Orienteering race 45:57 [4] 3.5 km (13:08 / km) +250m 9:40 / km
shoes: icebug spirit4 olx

CO de la Riviera in Le Bouveret. After a 4 hour ride on the highway for a distance of 210 km... At least nice and sunny weather. Had a very bad race. 1 major and some minor mistakes (6.5 + 1 + 2 + 2 minutes...). 3rd place out of 16 in M70 class.

Wednesday May 4, 2016 #

Note
(rest day)

Tuesday May 3, 2016 #

9 AM

Cycling (indoor trainer) 30:04 intensity: (2:28 @1) + (27:21 @2) + (15 @3)
ahr:111 max:124

BBA, ergo bike, 3 hills.
1 PM

Running intervals 52:16 intensity: (11 @1) + (27:14 @2) + (14:46 @3) + (8:21 @4) + (1:44 @5) 8.14 km (6:25 / km)
ahr:129 max:151 shoes: Kinvara6

On the track in Regensdorf. Did a pyramid: 200, 400, 600, 800, 600, 400, 200 m.
C • 1

stretching 10:00 [1]

Monday May 2, 2016 #

3 PM

Running 28:25 intensity: (18 @1) + (9:45 @2) + (13:20 @3) + (5:02 @4) 5.0 km (5:41 / km) +21m 5:34 / km
ahr:130 max:145

Otelfingen - Birch.

Sunday May 1, 2016 #

11 AM

Orienteering race 15:43 intensity: (33 @2) + (3:10 @3) + (9:56 @4) + (2:04 @5) ** 2.25 km (6:58 / km) +65m 6:06 / km
ahr:143 max:156 shoes: Saucony A6 Racing

City sprint in Baden. 2 parts of 800m and 1100m. Some light rain, cold. I had a good race, no major mistakes. Best time M70.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Saucony A6 Racing

Before the race.

« Earlier | Later »