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Training Log Archive: kurthu

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  Running5 2:31:54 13.93(10:54) 22.42(6:47) 168
  Orienteering3 2:25:09 12.23(11:52) 19.69(7:22) 550
  Cycling1 1:21:41 16.59(4:56) 26.69(3:04) 369
  stretching2 24:00
  Total11 6:42:44 42.75 68.8 1087
  [1-5]11 6:26:45

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MoTuWeThFrSaSu

Sunday May 8, 2011 #

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

To the start of the race.
12 PM

Orienteering race 45:01 intensity: (4:03 @0) + (7 @1) + (32 @2) + (1:42 @3) + (13:18 @4) + (25:19 @5) ** 7.18 km (6:16 / km) +181m 5:34 / km
ahr:148 max:155 (injured) shoes: Nike Free

Town O race in Schaffhausen. Hot weather and long distance. Decent first half of the race. Like the day before I had some minor and 1 major mistake. At the end I went 20 - 23 - 22 -21 - 22 - 23 - 24 ... (2.5 minutes lost). Hip pain at the beginning and the end of the race.

Saturday May 7, 2011 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Free

Before the race.
6 PM

Orienteering race 34:55 intensity: (48 @0) + (1:46 @3) + (4:50 @4) + (27:31 @5) ** 5.95 km (5:52 / km) +28m 5:44 / km
ahr:152 max:158 (injured) shoes: Nike Free

Town O race in Baar near Zug. Not a good race. Too tired, too slow. Some minor and 1 major mistake to control #10 (lost direction).
Hip pain after the race.

Friday May 6, 2011 #

5 PM

Cycling (Mountain bike) 1:21:41 intensity: (1:37 @0) + (3:07 @1) + (1:16:00 @2) + (57 @3) 26.69 km (3:04 / km) +369m 2:52 / km
ahr:112 max:133

Easy biking. Wuerenlos - Gmeumeri - Regensdorf - Buchs - Otelfingen. No hip pain.

Thursday May 5, 2011 #

4 PM

Running intervals 52:58 intensity: (57 @0) + (35 @1) + (28:54 @2) + (11:00 @3) + (6:08 @4) + (5:24 @5) 8.01 km (6:37 / km)
ahr:129 max:159 (injured) shoes: newbalance

Intervals on the track in Regensdorf. 4 x 45s, 2 x 95s, 4 x 45s. Too tired to do more.
Some hip pain at the end of the training.
6 PM

stretching 12:00 [1]

Wednesday May 4, 2011 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212

To the start of the O training.
6 PM

Orienteering 1:05:13 intensity: (4:45 @0) + (31 @1) + (19:55 @2) + (17:01 @3) + (22:49 @4) + (12 @5) *** 6.56 km (9:57 / km) +341m 7:54 / km
ahr:134 max:150 shoes: Inov-8 X-Talon 212

O training Hasenberg. Club training OLC Cordoba.

Tuesday May 3, 2011 #

Note
(rest day)

Monday May 2, 2011 #

4 PM

Running intervals 1:19:56 intensity: (3:49 @0) + (45 @1) + (46:08 @2) + (9:52 @3) + (10:57 @4) + (8:25 @5) 11.6 km (6:53 / km) +168m 6:25 / km
ahr:129 max:158 shoes: newbalance

Parlatsch - Prada. Tempo + intervals.
1 x 4 min, 2 x 2/2 min, 4 x 1/1 min, 8 x 30/30 sec.
Recovery walking/jogging between and after intervals.
10 PM

stretching 12:00 [1]

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