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Training Log Archive: kurthu

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Running13 8:33:23 45.34(11:19) 72.96(7:02) 1459
  Cycling9 8:10:57
  Orienteering4 2:26:54 10.7(13:44) 17.22(8:32) 374
  stretching5 50:00
  Total27 20:01:14 56.03 90.17 1833

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Friday Jan 31, 2020 #

7 PM

Orienteering 1:12:17 intensity: (7 @1) + (20:01 @2) + (36:12 @3) + (15:57 @4) *** 6.09 km (11:53 / km) +309m 9:28 / km
ahr:133 max:145 shoes: Integrator

Nacht-OL Züriberg. Angenehme Temperatur, grässlicher Wald, Fallholz und Brombeeren. C-Bahn gelaufen, war anstrengender als erwartet.

Thursday Jan 30, 2020 #

2 PM

Running 45:30 intensity: (56 @1) + (11:48 @2) + (21:23 @3) + (11:23 @4) 7.14 km (6:22 / km) +59m 6:07 / km
ahr:132 max:146 shoes: Kinvara9

Birch - Otelfingen.

Wednesday Jan 29, 2020 #

Note

Faszien-Rollmassage.

Tuesday Jan 28, 2020 #

8 PM

Cycling (Indoor trainer) 1:05:07 intensity: (4:46 @1) + (54:24 @2) + (5:15 @3) + (42 @4)
ahr:113 max:142

Ergo Bike, 3 Hills + 5 Sprints.

Monday Jan 27, 2020 #

5 PM

Cycling (Indoor trainer) 45:06 intensity: (3:59 @1) + (40:24 @2) + (43 @3)
ahr:111 max:125

Ergo Bike, 3 Hills.

Sunday Jan 26, 2020 #

1 PM

Running 55:11 intensity: (1:15 @1) + (24:34 @2) + (22:57 @3) + (6:25 @4) 8.01 km (6:53 / km) +136m 6:21 / km
ahr:127 max:145 shoes: Kinvara9

Stausee - Porclis - Digg. 11x 30/30s am Schluss.

stretching 10:00 [3]

Saturday Jan 25, 2020 #

1 PM

Running 57:16 intensity: (39 @1) + (16:55 @2) + (37:07 @3) + (2:35 @4) 8.03 km (7:08 / km) +174m 6:26 / km
ahr:129 max:142 shoes: Kinvara9

Trin - Digg - Stausee.

Wednesday Jan 22, 2020 #

5 PM

Cycling (Indoor trainer) 45:12 intensity: (2:26 @1) + (41:13 @2) + (1:33 @3)
ahr:116 max:129

Ergo Bike, 3 Hills.

Tuesday Jan 21, 2020 #

2 PM

Running 34:50 [3] 5.0 km (6:58 / km) +109m 6:17 / km
shoes: Kinvara9

Breitlen Runden.
8 PM

Cycling (Indoor trainer) 1:00:00 [2]
ahr:122 max:131

Ergo Bike, 3 Hills.

Sunday Jan 19, 2020 #

1 PM

stretching 10:00 [3]

3 PM

Running 57:01 intensity: (1:06 @1) + (25:39 @2) + (28:24 @3) + (1:52 @4) 8.01 km (7:07 / km) +173m 6:25 / km
ahr:127 max:142

Trin - Digg - Stausee.

Saturday Jan 18, 2020 #

12 PM

stretching 10:00 [1]

2 PM

Running 36:53 intensity: (1:13 @1) + (17:41 @2) + (17:59 @3) 5.15 km (7:09 / km) +120m 6:25 / km
ahr:126 max:139 shoes: Kinvara9

Um den Crestasee. Auf Schnee, Eis und Pflotsch.

Friday Jan 17, 2020 #

11 AM

stretching 10:00 [1]

1 PM

Running 36:23 intensity: (1:10 @1) + (16:44 @2) + (17:08 @3) + (1:21 @4) 5.28 km (6:54 / km) +118m 6:12 / km
ahr:126 max:145

Stausee - Porclis.

Wednesday Jan 15, 2020 #

9 AM

Cycling (Indoor trainer) 45:00 [2]
ahr:112 max:126

Ergo Bike, 3 Hills.

Tuesday Jan 14, 2020 #

1 PM

Orienteering 17:02 intensity: (1:15 @2) + (6:04 @3) + (8:55 @4) + (48 @5) ** 2.93 km (5:49 / km) +15m 5:40 / km
ahr:139 max:155 shoes: Kinvara9

Wiederholung des Rennens vom Sonntag, diesmal auf der Idealroute. (GPS nur bis P.7)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Kinvara9

Zum Start.

Sunday Jan 12, 2020 #

Event: Winter Stadt OL
 
12 PM

Orienteering race 23:35 [4] *** 3.4 km (6:56 / km) +20m 6:44 / km
shoes: Saucony A6 Racing

Winter Stadt OL, Dübendorf, Sprint. Bei Sonnenschein ein ganz schlechtes Rennen geliefert. Total etwa 5 Min. Fehler :-((
Karte schlecht lesbar, schwacher Druck.
Rang 8 von 22 H75.

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

Zum Start.

Friday Jan 10, 2020 #

9 PM

Cycling (Indoor trainer) 1:05:07 intensity: (2:06 @1) + (53:58 @2) + (7:01 @3) + (2:02 @4)
ahr:117 max:145

Ergo Bike, 3 Hills + 5 Sprints.

Wednesday Jan 8, 2020 #

Orienteering 34:00 [3] ** 4.8 km (7:05 / km) +30m 6:52 / km
shoes: Kinvara9

Stadt-OL Training in Uster.

Tuesday Jan 7, 2020 #

Note

Faszien-Rollmassage.
4 PM

Cycling (Indoor trainer) 45:09 intensity: (6:30 @1) + (37:39 @2) + (1:00 @3)
ahr:107 max:121

Ergo Bike, 3 Hills.

Monday Jan 6, 2020 #

3 PM

Running intervals 40:13 intensity: (18 @1) + (27:46 @2) + (7:49 @3) + (4:08 @4) + (12 @5) 6.04 km (6:39 / km) +30m 6:30 / km
ahr:126 max:151 shoes: Kinvara9

Auf der Bahn in Regensdorf. 8x 200m.

Sunday Jan 5, 2020 #

4 PM

Running 28:25 intensity: (37 @1) + (14:53 @2) + (12:50 @3) + (5 @4) 1.73 km (16:23 / km) +325m 8:28 / km
ahr:124 max:140 shoes: Kinvara9

Lägern Hochwacht direkt hinauf ....

Running 31:31 intensity: (8 @1) + (22:38 @2) + (8:45 @3) 5.24 km (6:01 / km) +8m 5:58 / km
ahr:125 max:138 shoes: Kinvara9

...und wieder hinunter.

Saturday Jan 4, 2020 #

Note

Faszien-Rollmassage.
1 PM

Running intervals 37:05 intensity: (1:34 @1) + (22:24 @2) + (8:14 @3) + (4:53 @4) 5.41 km (6:51 / km) +102m 6:15 / km
ahr:124 max:148 shoes: Kinvara9

In der Nachbarschaft. 11x 30/30s run/jog.

stretching 10:00 [1]

Friday Jan 3, 2020 #

4 PM

Cycling (Indoor trainer) 1:30:10 intensity: (10:45 @1) + (1:18:29 @2) + (56 @3)
ahr:112 max:123

Ergo Bike. Eine laaange Sitzung.

Thursday Jan 2, 2020 #

10 AM

Cycling (Indoor trainer) 30:06 intensity: (2:54 @1) + (27:03 @2) + (9 @3)
ahr:114 max:128

Ergo Bike, 3 Hills.
3 PM

Running 36:05 [3] 5.4 km (6:41 / km) +105m 6:05 / km
shoes: Kinvara9

In der Nachbarschaft, schnellere 2k Passage inbegriffen.

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