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Training Log Archive: kurthu

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Orienteering13 10:29:26 43.27(14:33) 69.64(9:02) 2421
  Cycling7 5:51:35 64.04(5:29) 103.06(3:25) 1926
  Running8 2:41:45 16.62(9:44) 26.75(6:03) 222
  stretching5 1:09:00
  Total29 20:11:46 123.93 199.45 4569
  [1-5]29 19:15:54

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Friday Sep 30, 2011 #

11 AM

Orienteering 58:34 *** 5.9 km (9:56 / km) +223m 8:21 / km
ahr:124 max:142 shoes: X-Talon 212-2

O training Les Planchettes near La Chaux-de-Fonds. With old map (1992). Relevant terrain for national event on Sunday.
First part just hiking, then some sections at higher pace (downhill).
4 PM

Cycling (Mountain bike) 44:47 10.06 km (4:27 / km) +200m 4:03 / km
ahr:121 max:140

Late afternoon ride around Lac des Tailleres . Nice part was a single trail along the french border (including lots of fallen trees to climb over).
7 PM

stretching 14:00 [1]

Thursday Sep 29, 2011 #

12 PM

Orienteering 1:19:00 **** 6.72 km (11:45 / km) +210m 10:10 / km
ahr:117 max:132 shoes: X-Talon 212-2

O training at Plans Dernier, near Le Cachot. With old map (1984!). Relevant terrain for Saturday's national event (I hope). Very bad runnability in the forest, rocky and much deadfall.
Was hiking the first half (uphill), mostly jogging second half (downhill).

Wednesday Sep 28, 2011 #

10 AM

Cycling 34:04 10.03 km (3:24 / km) +150m 3:10 / km
ahr:115 max:132

Warm up ride around Lac des Tailleres.
12 PM

Orienteering 36:12 **** 3.99 km (9:04 / km) +150m 7:38 / km
ahr:135 max:147 shoes: VJ Supra

O training Le Cernil. Final W60 of WMOC10.
4 PM

Orienteering 50:44 **** 4.72 km (10:44 / km) +180m 9:01 / km
ahr:138 max:145 shoes: VJ Supra

O training Le Cernets. My Q2 course of WMOC10.

Tuesday Sep 27, 2011 #

2 PM

Orienteering 44:46 *** 5.8 km (7:44 / km) +150m 6:50 / km
ahr:138 max:150 shoes: VJ Supra

O training near Les Breuleux. My Q1 course of WMOC10.

Monday Sep 26, 2011 #

4 PM

Cycling 24:41 5.92 km (4:10 / km) +350m 3:13 / km
ahr:128 max:140

Top of Laegern with e-bike. Assistance level 100% that means I gave half the power, the battery the other half.

Sunday Sep 25, 2011 #

12 PM

Orienteering race 34:59 *** 4.25 km (8:14 / km) +120m 7:13 / km
ahr:151 max:163 shoes: VJ Supra

Baselbieter OL near Arisdorf. Another short race with many controls. A good race again. Best time M65 (and against the ladies DAK, D50..60 on the same course).

Saturday Sep 24, 2011 #

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: VJ Supra

Before and after the race.
3 PM

Orienteering race 37:48 *** 4.49 km (8:25 / km) +150m 7:13 / km
ahr:155 max:163 shoes: VJ Supra

ZH Oberlaender OL near Uznach (Burgerwald). Short, but nice course. Beautiful weather. Had a good race with a few minor mistakes ( maybe 1 minute total). Best time M65.
HR unusually high, meaning my cold is still active.
8 PM

stretching 14:00 [1]

Friday Sep 23, 2011 #

Running warm up/down 8:00 [2] 1.2 km (6:40 / km) +20m 6:09 / km
shoes: VJ Supra

To/from O training.
2 PM

Orienteering 44:54 *** 4.69 km (9:35 / km) +260m 7:30 / km
ahr:145 max:155 shoes: VJ Supra

O training Ruesler-Sued.

Wednesday Sep 21, 2011 #

2 PM

Orienteering 50:55 *** 6.77 km (7:31 / km) +188m 6:36 / km
ahr:152 max:160 shoes: VJ Supra

O training Egg-Platten. Felt fit enough again for running, but HR was too high.

Monday Sep 12, 2011 #

Note
(sick)

Sunday Sep 11, 2011 #

Cycling warm up/down (Mountain bike) 50:00 [2] 15.0 km (3:20 / km) +350m 2:59 / km

To/from the O race.
11 AM

Orienteering race 55:42 *** 7.2 km (7:44 / km) +170m 6:55 / km
ahr:144 max:153 shoes: VJ Supra

Glattal-OL Egg-Platten Wehntal. Nice forest, good runnability. Highlight was last part: fine relief, map scale 1:5k. Had a decent race. Some more or less minor mistakes, 3 minutes total. Didn't push very hard (low HR 144).

Saturday Sep 10, 2011 #

3 PM

Cycling 1:30:44 28.05 km (3:14 / km) +490m 2:59 / km
ahr:105 max:122

Laegern round trip. Easy pace. Regensberg - Schneisingen - Enntebaden - Otelfingen.
9 PM

stretching 14:00 [1]

Friday Sep 9, 2011 #

3 PM

Running warm up/down 15:59 2.5 km (6:24 / km) +20m 6:09 / km
ahr:118 max:125 shoes: VJ Supra

To the start of the O training.

Orienteering 40:06 *** 4.0 km (10:01 / km) +220m 7:51 / km
ahr:131 max:141 shoes: VJ Supra

O training Ruesler-Nord. M65 course, Day 2 of 3 Days of Argovie.

Thursday Sep 8, 2011 #

3 PM

Cycling (Mountain bike) 24:03 8.93 km (2:42 / km) +51m 2:37 / km
ahr:100 max:116

To the track in Regensdorf.

Running intervals 28:13 5.65 km (5:00 / km) +2m 4:59 / km
ahr:141 max:159 shoes: Nike Free

Intervals on the track. 8 x 200 m run / 200 m jog.

Cycling (Mountain bike) 33:25 8.62 km (3:53 / km) +157m 3:33 / km
ahr:115 max:132

Back from track training.
10 PM

stretching 14:00 [1]

Wednesday Sep 7, 2011 #

5 PM

Running 55:46 8.9 km (6:16 / km) +178m 5:42 / km
ahr:127 max:144 shoes: newbalance

To Buchs/Postoffice and back.

Sunday Sep 4, 2011 #

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

Before the race.
11 AM

Orienteering race 1:19:04 *** 8.41 km (9:24 / km) +360m 7:45 / km
ahr:141 max:150 shoes: VJ Supra

Relay championship near Vaumarcus. Did 1st leg in M160 class. A horrible race, too long and too hard for me. About 15 minutes of mistakes.

Saturday Sep 3, 2011 #

Event: 5. Nationaler OL, Stadt Estavayer-le-lac
 

Orienteering race 16:42 [5] *** 2.7 km (6:11 / km) +40m 5:46 / km
shoes: Nike Free

5th National event: Sprint in the town of Estavayer. Nice course with many controls (21). Had a decent race, no major mistakes. 3rd place.

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

Before the race.

Friday Sep 2, 2011 #

4 PM

Cycling (Mountain bike) 21:09 8.22 km (2:34 / km) +40m 2:31 / km
ahr:101 max:135

To the track in Regensdorf.

Running intervals 22:47 4.0 km (5:41 / km) +2m 5:41 / km
ahr:137 max:157 shoes: Nike Free

Short interval training on the track: 10 x ( 30 s run / 30 s jog ).

Cycling 28:42 8.25 km (3:29 / km) +138m 3:13 / km
ahr:124 max:141

Back from the track.
10 PM

stretching 13:00 [1]

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