Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 30 days ending Apr 30, 2007:

activity	#	time	miles		km		+m
Running	16	8:43:14	54.87	(9:32)	88.3	(5:56)	1335
Cycling	8	7:12:21	104.7	(4:08)	168.5	(2:34)	450
Orienteering	8	6:26:49	32.31	(11:58)	52.0	(7:26)	1740
Total	21	22:22:24	191.88	(7:00)	308.8	(4:21)	3525
[1-5]	21	22:22:10

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Monday Apr 30, 2007 #

Cycling (Indoor trainer) 30:00 [1] 10.0 km (3:00 / km)
ahr:101 max:115 (injured)

On TravelMag. Tried an easy cycling workout, just to log something on AP. Right foot in soft cast. Antibiotics treatment still going on.

Monday Apr 23, 2007 #

Note
(injured)

Foot is infected, I have to take antibiotics now. Not able to run this week, no races next weekend Had to cancel 3-Days of Schott Zwiesel, very frustrating.

C • Schade... 2

Sunday Apr 22, 2007 #

Note
(injured)

Right foot now swollen. Doing ice treatment. Probably going to see a doctor tomorrow.

Saturday Apr 21, 2007 #

Orienteering race 53:10 [5] *** 7.3 km (7:17 / km) +230m 6:18 / km
ahr:153 max:161 (injured) shoes: Integrators2

Regional event near Baden. Had a decent race except for control #8 where I choose to go direct and lost map contact (2 to 3 minutes lost). Still fast enough to win.
After about a third of the race a splintery piece of wood penetrated the upper side of the right shoe and pushed forward into my foot. Started to hurt badly after the race and during the night.

C • Gratulation zum Sieg! 3

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before the race.

Friday Apr 20, 2007 #

Running 31:34 [2] 5.3 km (5:57 / km) +165m 5:09 / km
ahr:121 max:137 shoes: Brooks Glycerin 4

Evening jog to Otelfingen, Breitlen.

Thursday Apr 19, 2007 #

Running 48:54 [3] 8.5 km (5:45 / km) +200m 5:09 / km
ahr:129 max:145 shoes: Brooks Glycerin 4

Buchs loop. Felt tired.

Wednesday Apr 18, 2007 #

Running (Morning run) 25:31 [2] 4.5 km (5:40 / km) +80m 5:12 / km
ahr:117 max:130 shoes: Nike Free

Orienteering 54:35 [3] *** 6.0 km (9:06 / km) +290m 7:20 / km
ahr:134 max:151 shoes: Integrators2

O'training Altberg. With wrong and missing controls. 2 different scales (5k first, then 10k).

C • O-Training Altberg 3

Cycling 55:00 [2] 16.0 km (3:26 / km) +250m 3:11 / km

To the O'training and back home.

Tuesday Apr 17, 2007 #

Running intervals 20:00 [5] 4.0 km (5:00 / km)
max:160 shoes: Brooks Glycerin 4

At the track in Regensdorf. 2 sets of 10x 30/30s (130m/70m). 5 minutes recovery jogging between sets. Workout felt tough in the burning April sun.

Running warm up/down 39:00 [2] 6.5 km (6:00 / km)
shoes: Brooks Glycerin 4

Before, between and after intervals. Road and track.

Monday Apr 16, 2007 #

Running (Morning run) 36:41 [2] 6.5 km (5:39 / km) +110m 5:12 / km
ahr:115 max:129 shoes: Brooks Glycerin 4

Otelfingen loop.

Cycling 1:17:21 [2] 28.0 km (2:46 / km) +200m 2:40 / km
ahr:117 max:134

MTB ride Oetlikon - Katzensee - Buchs -Otelfingen.

Sunday Apr 15, 2007 #

Note
(rest day)

Maintaining my wounds from yesterday's race.

Saturday Apr 14, 2007 #

Event: Swiss Night O championship

Orienteering race 45:55 [5] *** 5.4 km (8:30 / km) +220m 7:04 / km
shoes: Integrators2

Swiss Night O Championships in Rueti. Very good weather conditions. Rough terrain, steep slopes. Had a good run without major mistakes. On the way to control #11 I crashed down a very steep slope and lost my map... It took about 1.5 minutes to recover it. Was a bit groggy from then on. It was still fast enough for 2nd place.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +100m 6:15 / km
shoes: Integrators2

Before and after the race.

Note

6 "hard" days out of last 8 was probably too much. Plan is now to have a few easy days.

Friday Apr 13, 2007 #

Running 37:10 [2] 6.5 km (5:43 / km) +115m 5:15 / km
ahr:115 max:134 shoes: Brooks Glycerin 4

Easy evening jogging to Otelfingen.

Thursday Apr 12, 2007 #

Running (Morning run) 23:20 [2] 4.0 km (5:50 / km) +80m 5:18 / km
ahr:110 max:122 shoes: Nike Free

An easy loop to Otelfingen.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators2

To the start of the O'training.

Orienteering tempo 48:12 [4] *** 7.8 km (6:11 / km) +200m 5:29 / km
ahr:149 max:157 shoes: Integrators2

O'training Lauferberg. Reran course of last National Event, nearly at race pace. Tried some alternative routes, some worse, some better. GPS-Track

Wednesday Apr 11, 2007 #

Running (Morning run) 36:18 [2] 6.5 km (5:35 / km) +120m 5:07 / km
ahr:119 max:135 shoes: Brooks Glycerin 4

Otelfingen - Breitlen.

Running intervals 20:00 [4] 4.0 km (5:00 / km) +10m 4:56 / km
max:155 shoes: Brooks Glycerin 4

2 sets of 10x 30s/30s (130m/70m) on the road at Otelfingen-Golf.

Running warm up/down 46:20 [2] 7.5 km (6:11 / km) +110m 5:45 / km
shoes: Brooks Glycerin 4

Before/ after intervals and between sets.

Tuesday Apr 10, 2007 #

Running (Morning run) 30:57 [2] 5.5 km (5:38 / km) +95m 5:11 / km
ahr:122 max:136 shoes: Brooks Glycerin 4

Breitlen loops. Recovery from the weekend's races.

Monday Apr 9, 2007 #

Orienteering race 57:43 [5] *** 6.5 km (8:53 / km) +240m 7:30 / km
shoes: Integrators2

Day 3 of Alsacian 3-Days. Chasing start. Started in 4th position, gained 1 at control #2. Then a fatal mistake to #4, lost more than 10 minutes there. Could regain some places, but motivation was down. Finished 5th. (25th time of the day..). Lower back no longer a problem, which is good.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators2

To the start of the race.

Sunday Apr 8, 2007 #

Orienteering race 41:44 [5] *** 5.8 km (7:12 / km) +250m 5:55 / km
shoes: Integrators2

Day 2 of Alsacian 3-Days:
After a bad night with headaches and stomach problems (only 2 or 3 hours of sleep) I started to this race with mixed feelings.
Physically demanding terrain. Quite a good race again but some mistakes still sum up to a loss of 2 to 3 minutes. 2nd place of the day, 4th total.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators2

After the race (back to the start area).

Saturday Apr 7, 2007 #

Event: Alsacian Easter 3-days

Orienteering race 31:49 [5] *** 5.0 km (6:22 / km) +110m 5:44 / km
ahr:160 max:167 (injured) shoes: Integrators2

Day 1 of Alsacian 3 Days. Technically easy in fast terrain. I had a rather good race with some small mistakes (less than 2 minutes total). 5 th place out of about 80. Lower back much better now. Injured flag can be cleared. High HR though.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before the race.

Friday Apr 6, 2007 #

Note
(injured) (rest day)

Thursday Apr 5, 2007 #

Running 35:29 [2] 6.0 km (5:55 / km) +150m 5:15 / km
ahr:126 max:141 (injured) shoes: Brooks Glycerin 4

Trying to run again. Back is still sore, but easy jogging was possible without much pain.

Cycling 40:00 [3] 20.0 km (2:00 / km)
ahr:120 max:135 (injured) shoes: Nike Free

On TravelMag. 10x 2' hard with 2' recovery cycling between intervals

Cycling warm up/down 20:00 [1] 7.0 km (2:51 / km)
(injured) shoes: Nike Free

Before/after intervals.

Wednesday Apr 4, 2007 #

Cycling (Morning ride) 40:00 [1] 15.0 km (2:40 / km)
ahr:94 max:104 (injured) shoes: Nike Free

Tuesday Apr 3, 2007 #

Note

Training summary for March 07. 7h less than for the same period in 2006.

Training	Mar.
Running	17.6h	182km
Orienteering	8.3h	70km
Cycling	10.8h	247km
Strength	0h
--------	-------
Total	36.7h	(06: 43.4h)

Cycling (Indoor trainer) 35:00 [1] 13.0 km (2:42 / km)
ahr:92 max:100 (injured) shoes: Nike Free

Morning ride.

Cycling intervals (Indoor trainer) 40:00 [3] 20.0 km (2:00 / km)
ahr:120 max:139 (injured) shoes: Nike Free

On TravelMag. 10x 2' hard with 2' recovery cycling between intervals.

Cycling warm up/down (Indoor trainer) 20:00 [1] 7.0 km (2:51 / km)
(injured) shoes: Nike Free

Before/after intervals.

Monday Apr 2, 2007 #

Cycling (Indoor trainer) 45:00 [1] 17.0 km (2:39 / km)
ahr:98 max:106 (injured) shoes: Nike Free

Easy recovery cycling on TravelMag without too much pain.

Sunday Apr 1, 2007 #

Event: 2. National Race / Schaffhauser OL

Orienteering race 53:41 [5] *** 8.2 km (6:33 / km) +200m 5:50 / km
(injured) shoes: Integrators2

2nd national race near Schaffhausen. Technically easy and fast terrain. Not a good race for me: made a 90° mistake to #3 (more than 2 minutes lost). Motivation fading already. Then on the way to #7 I crashed in rough terrain. Hitting the ground caused a sudden pain in my lower back. Could not keep normal speed on the rest of the course. In addition 2 or 3 small route mistakes (30s each).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before the race.

2 AM

Cycling (indoor trainer) 30:00 15.5 km (1:56 / km)
ahr:117 max:127

Morning ride on ergo bike. Profile: 3 hills.

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