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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Mar 15, 2009:

activity # timemileskm+m
  Cycling4 5:10:00 88.67(3:30) 142.7(2:10)
  Running3 1:54:53 11.81(9:44) 19.0(6:03) 360
  Strength2 50:00
  Orienteering1 36:15 3.11(11:40) 5.0(7:15) 170
  stretching2 20:00
  Total6 8:51:08 103.58 166.7 530

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MoTuWeThFrSaSu

Sunday Mar 15, 2009 #

Orienteering race 36:15 [5] *** 5.0 km (7:15 / km) +170m 6:12 / km
shoes: Integrators4

Buelacher OL, map Laubberg. Technically easy course. One mistake at control #4. Saw the flag, but thought it was not mine. Lost nearly 2 minutes there. Then left hip started to hurt badly. Tried not to slow down my pace too much.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators4

To the start of the race.

Cycling (Indoor trainer) 35:00 [2] 17.0 km (2:04 / km)
ahr:118 max:126

On ergo bike. Easy spinning @100W - no pain.

Saturday Mar 14, 2009 #

Cycling (Indoor trainer) 1:00:00 [2] 27.0 km (2:13 / km)
ahr:113 max:127

Ergo bike. Profile: 3 hills.

Cycling (Indoor trainer) 15:00 [3] 6.0 km (2:30 / km)
max:145

Fitness test on ergo bike.
Steps: 30W/2min, stopped @ 240W, 144bpm.

Friday Mar 13, 2009 #

Note
(rest day)

Thursday Mar 12, 2009 #

Running (Morning jog) 23:28 [2] 4.0 km (5:52 / km) +60m 5:27 / km
shoes: newbalance

Parlatsch - Prada.

Running 53:16 [2] 8.5 km (6:16 / km) +200m 5:36 / km
ahr:127 max:144 shoes: newbalance

Porclis - Trin - Porclis. Snow showers.

Wednesday Mar 11, 2009 #

Running 31:09 [2] 5.5 km (5:40 / km) +100m 5:12 / km
shoes: adiSTAR Cushion 6

Easy jogging. Breitlen loops.

Strength (Machines) 25:00 [1]

stretching 10:00 [1]

Tuesday Mar 10, 2009 #

Cycling (Indoor trainer) 30:00 [2] 14.5 km (2:04 / km)
ahr:116 max:134

On ergo bike. Profile: cross country. Bad weather kept me indoors.

Cycling intervals 50:00 intensity: (34:00 @2) + (16:00 @4) 22.0 km (2:16 / km)
ahr:118 max:143

On ergo bike. Included 8x ( 2 min @ 200 W, 3 min @ 75 W).

Monday Mar 9, 2009 #

Cycling (Indoor trainer) 30:00 [2] 14.0 km (2:09 / km)
ahr:112 max:125

Morning ride on ergo bike. Profile: cross country.

Strength (Machines) 25:00 [1]

stretching 10:00 [1]

Cycling (Indoor trainer) 1:30:00 [2] 42.2 km (2:08 / km)
ahr:112 max:124

Ergo bike marathon. Profile: 3 hills. Watching Grey's Anatomy + Dr. House.

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