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Training Log Archive: errolpit

In the 31 days ending Oct 31, 2008:

activity # timemileskm+m
  Strength12 8:00:00
  Hiking1 4:30:00 400
  Indoor cycling12 4:11:00 64.06(3:55) 103.1(2:26)
  Orienteering5 4:00:50 10.44 16.8 705
  Running5 3:46:40 23.3(9:44) 37.5(6:03) 120
  Cycling2 2:54:00 28.58(6:05) 46.0(3:47) 450
  Backgym6 1:00:00
  stretching6 30:00
  Total23 28:52:30 126.39 203.4 1675
  [1-5]23 24:07:30
averages - weight:84.1kg

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Friday Oct 31, 2008 #

Note
(rest day)

Thursday Oct 30, 2008 #

Strength (Machines) 30:00 [0]

Indoor cycling 15:00 [2] 6.8 km (2:12 / km)
ahr:121 max:137

Warm-up @ 170-180 Watt

Wednesday Oct 29, 2008 #

Indoor cycling 30:00 [2] 12.0 km (2:30 / km)

Warm-up @ 140 -150 Watt

Strength (Machines) 45:00 [0]

Tuesday Oct 28, 2008 #

Note
(rest day)

Monday Oct 27, 2008 #

Indoor cycling 25:00 [2] 10.0 km (2:30 / km)

Warm-up @ 140 -150 Watt

Strength (Machines) 30:00 [0]

Backgym 10:00 [0]

Sunday Oct 26, 2008 #

Orienteering race 37:39 [4] *** +100m
shoes: Falcon 2 (13)

Basler Einzel-OL, Münchestein near Basel. Today a further chance to make it better as yesterday . Up to p5 no errors. Then to p6 I ran first correctly. Later on the away all good spirit left me and i lost the map contact. Lost 6 minutes at this post. The motivation was away. I decided to give up the race. I felt also little lower back pain.

Saturday Oct 25, 2008 #

Orienteering race 56:46 [4] *** 4.9 km (11:35 / km) +210m 9:32 / km
shoes: Falcon 2 (13)

Bussola-OL, regional event near Veltheim AG. For seniors only open categories were offered. i ran OM. First error at #3, missed the fence-edge, ran too far. time loss 2 min. 2nd error at #7, rock in very steep slope,i was too high in the slope and step down was very dangerous. I slid down on the back very carefully. time loss 2 min. Then not optimal routes to #8 and #12. Time loss 1-2 min. Nevertheless a beautiful run and an nice indian summer day.

Friday Oct 24, 2008 #

Note
(rest day)

Thursday Oct 23, 2008 #

Hiking 4:30:00 [1] +400m

With Walter Jäggi, Frick-Wendelhof-Tiersteinberg-Buschberg-Wittnau-Frick
Weather; Partly Cloudy 5° - 9°C

Wednesday Oct 22, 2008 #

Indoor cycling 12:00 [2] 6.0 km (2:00 / km)
ahr:107 max:120

Warm-up @ 130-160 Watt

Strength (Machines) 45:00 [0]

Tuesday Oct 21, 2008 #

Running (long) 1:09:30 [2] 11.0 km (6:19 / km) +30m 6:14 / km
ahr:134 max:147 shoes: Adidas Supernova Trail

Rüchi loops; Easy jogging

stretching 5:00 [0]

Monday Oct 20, 2008 #

Indoor cycling 30:00 [2] 13.0 km (2:18 / km)
ahr:114 max:133

Warm-up @130-140 Watt

Strength (Machines) 45:00 [0]

Sunday Oct 19, 2008 #

Orienteering race 1:04:34 [4] *** 5.0 km (12:55 / km) +200m 10:46 / km
ahr:143 max:156 shoes: Falcon 2 (13)

Regional event next to Tegerfelden, AG. Beautiful mild weather. Nice race but missed alredy #2. ran much too far, mistake ~ 6 min. Then well up to the #11. To the #12, 90 degrees compass error. Further 3 minutes error.

Saturday Oct 18, 2008 #

Note
(rest day)

Friday Oct 17, 2008 #

Indoor cycling 25:00 [2] 10.2 km (2:27 / km)
ahr:111 max:135

Warm-up @ 140 Watt

Strength (Machines) 45:00 [1]

Backgym 10:00 [0]

stretching 5:00 [0]

Thursday Oct 16, 2008 #

Note
(rest day)

Wednesday Oct 15, 2008 #

Running 44:30 [3] 7.7 km (5:47 / km) +20m 5:42 / km
ahr:130 max:149 shoes: Nike Air Triax+11

Oberi Rüchi; Morning jog on a charming autumn day!! 19°C

stretching 5:00 [0]

Afterwards recovery on sun-lies in the garden

Tuesday Oct 14, 2008 #

Indoor cycling 15:00 [2] 6.0 km (2:30 / km)
ahr:119 max:135

Warm-up @ 150 Watt

Strength (Machines) 45:00 [1]

Monday Oct 13, 2008 #

Note
(rest day)

Sunday Oct 12, 2008 #

Event: 9. Nationaler OL
 

Orienteering 16:59 [4] ** 2.0 km (8:30 / km) +45m 7:38 / km
ahr:144 max:161 shoes: Nike Air Triax+11

National event. Format City sprint race, in the old town of Solothurn. My first City sprint. Looked too much on the map. (time delay per # about 10 sec!) and pushed not enough the speed. Also a bad route to #4.

Saturday Oct 11, 2008 #

Indoor cycling 20:00 [2] 8.0 km (2:30 / km)
ahr:115 max:137

Warm-up @150 Watt

Strength (Machines) 30:00 [1]

Bronx Gym

Friday Oct 10, 2008 #

Running 35:55 [3] 6.4 km (5:37 / km) +10m 5:34 / km
ahr:131 max:149 weight:84.1kg shoes: Nike Air Triax+11

Unteri Rüchi, Morning jog

Cycling 1:39:00 [1] 22.0 km (4:30 / km) +300m 4:13 / km
ahr:88 max:120

Easy bike ride with Magi; Kraftwerk-Riedmatt-Karsau-Nordschwaben-Hollwangen-Möhlin

Thursday Oct 9, 2008 #

Indoor cycling 24:00 [1] 9.5 km (2:32 / km)
ahr:100 max:113

Warm-up, Prog. Cross, level 5, @115-130 Watt

Backgym 10:00 [0]

Strength (Machines) 45:00 [1]

stretching 5:00 [0]

Wednesday Oct 8, 2008 #

Cycling 1:15:00 [2] 24.0 km (3:08 / km) +150m 3:02 / km

Easy bike ride around Möhlin; Weather sunny 20°C

Tuesday Oct 7, 2008 #

Indoor cycling 15:00 [2] 5.6 km (2:41 / km)
ahr:114 max:123

Warm-up @140 Watt

Strength (Machines) 45:00 [1]

Backgym 10:00 [0]

Running 39:38 [2] 6.0 km (6:36 / km) +50m 6:20 / km
ahr:124 max:141

Heimeholz; Easy jogging after strength training

stretching 5:00 [0]

Monday Oct 6, 2008 #

Note
(rest day)

Sunday Oct 5, 2008 #

Orienteering race 1:04:52 [4] *** 4.9 km (13:14 / km) +150m 11:29 / km
ahr:142 max:189 shoes: Falcon 2 (13)

67. Zürcher Team-OL with map 'Zürichberg'. Good weather and beautiful and well runable forest. No brambles! We had a moderate run. (with Margrith Hofer) Made 3 major errors. 1st. at #3 (searched too far away) 2nd at #8 bad route choice to #9. 3d at #11 (missed #11 we ran directly to the #12) Total error about 10 min.
Heart Rate Max seems to be somewhat high. (heart rhythm disturbance?? I did not feel anything unusual)
ranking:http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Saturday Oct 4, 2008 #

Note
(rest day)

Friday Oct 3, 2008 #

Indoor cycling 20:00 [2] 8.0 km (2:30 / km)
ahr:130 max:147

Warm up. Pprofile: Indiv. @150-160 Watt

Strength (Machines) 30:00 [1]

Bronx Gym

Backgym 10:00 [0]

Thursday Oct 2, 2008 #

Running 37:07 [3] 6.4 km (5:48 / km) +10m 5:45 / km
ahr:129 max:146 shoes: Nike Air Triax+11

Unteri Rüchi. Morning jog

stretching 5:00 [0]

Wednesday Oct 1, 2008 #

Strength (Machines) 45:00 [1]

Bronx Gym

Indoor cycling 20:00 [2] 8.0 km (2:30 / km)
ahr:110 max:126

Warm up. Pprofile: Indiv. @130 Watt

Backgym 10:00 [0]

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