Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 31 days ending May 31, 2008:

activity	#	time	miles		km		+m
Running	20	11:10:30	69.47	(9:39)	111.8	(6:00)	1050
Cycling	7	9:29:16	123.96	(4:36)	199.5	(2:51)	1770
Orienteering	12	7:02:01	40.33	(10:28)	64.9	(6:30)	1090
stretching	13	2:10:00
Strength	2	40:00
Total	26	30:31:47	233.76		376.2		3910
[1-5]	26	28:31:47

2:12

0:00

» now

Saturday May 31, 2008 #

Running 32:45 [2] 5.2 km (6:18 / km) +120m 5:39 / km
ahr:120 max:131 shoes: adiSTAR Cushion 6

Easy jogging Hulligen - Breitlen.

stretching 10:00 [0]

Friday May 30, 2008 #

Cycling (Mountain bike) 1:58:00 [2] 43.0 km (2:45 / km) +350m 2:38 / km
ahr:110 max:126

Burning some calories. Wuerenlos - Gmeumeri - Otelfingen - Regensdorf - Katzensee - Seebach - Affoltern -Regensdorf -Buchs.

stretching 10:00 [0]

Thursday May 29, 2008 #

Running intervals 23:53 [5] 5.1 km (4:41 / km) +120m 4:11 / km
max:161 shoes: adiSTAR Cushion 6

Long intervals, Breitlen loop (on trails). 3x 1700 m, 40 m ascent. 5 minutes recovery walking/jogging between intervals.
8:04, 7:57, 7:52

Running warm up/down 40:00 [2] 5.5 km (7:16 / km) +90m 6:43 / km
shoes: adiSTAR Cushion 6

Before, between and after intervals.

stretching 10:00 [3]

Wednesday May 28, 2008 #

Cycling (Mountain bike) 1:39:30 [2] 30.0 km (3:19 / km) +520m 3:03 / km
ahr:113 max:132

Perfect weather for biking. Eigi - Wettingen - Schartenfels - Ehrendingen - Dielsdorf - Buchs.
Did a mesurement of elevation using two devices simultaneously (GPS Garmin Forerunner 305 and Polar S 720i). See comparison.
Curves look much the same, but ascent given by GPS analysis SW is far too high... Polar using barometric measurement gives a much better estimate.

stretching 10:00 [0]

Tuesday May 27, 2008 #

Running intervals 16:00 [5] 4.2 km (3:49 / km)
max:159 shoes: adiSTAR Cushion 6

Intervals: 4 sets of 4 minutes. 1x 4 min, 2x 2 min, 4x 1 min, 8x 30 s.

Running warm up/down 48:00 7.5 km (6:24 / km) +120m 5:56 / km
shoes: adiSTAR Cushion 6

Before/after interval training and between intervals and sets.

Monday May 26, 2008 #

Running 58:46 [3] 10.0 km (5:53 / km) +150m 5:28 / km
ahr:127 max:145 shoes: adiSTAR Cushion 6

Aerbist - Birch - Otelfingen - Breitlen.

Sunday May 25, 2008 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: adiSTAR Cushion 6

Warm up/down for 1st of 2 town o races in Buelach.

Orienteering race 12:02 [5] * 2.4 km (5:01 / km) +20m 4:49 / km
shoes: adiSTAR Cushion 6

Sprint #1 of Buelacher Town-O. Technically easy course. Had 1 crash (to control #2) and 2 minor mistakes in the 10..15 s range. Best time H60.

stretching 10:00 [0]

Between the 2 races.

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

Warm up for 2nd sprint.

Orienteering race 11:53 [5] * 2.4 km (4:57 / km) +40m 4:34 / km
shoes: Nike Free

2nd sprint of Buelacher Town-O. Chasing start, had to go first, 26 s in front. Was a bit nervous, but was able to run with good concentration. Only lost a few seconds to control #3. Stayed in front all the time and could even slow down for the last 200m into the finish.

Saturday May 24, 2008 #

Note
(rest day)

Friday May 23, 2008 #

Running intervals 20:00 4.0 km (5:00 / km)
max:156 shoes: adiSTAR Cushion 6

At the Track in Regensdorf. 2 sets of 10x 30s on / 30 s off. (130m/70m). Hopefully a good preparation for the 2 town O sprints in Buelach next Sunday.

Running warm up/down 36:00 [2] 5.5 km (6:33 / km)
shoes: adiSTAR Cushion 6

Before/after intervals and between sets.

stretching 10:00 [0]

Thursday May 22, 2008 #

Cycling (Mountain bike) 1:50:00 36.0 km (3:03 / km) +300m 2:56 / km

Regensberg - Dielsdorf - Buelach - Neeracherried - Dielsdorf - Buchs.

Wednesday May 21, 2008 #

Orienteering tempo 31:15 [4] ** 6.0 km (5:13 / km) +50m 5:00 / km
shoes: adiSTAR Cushion 6

Reran the race of last Sunday, Town O in Aarau. Lower back seems ok again.
Tested trickiest leg (18-19). Ran 2 alternatives: 2:32 and 2:36. My time in the race was 4:56 ...

C • Scheint mir ein interessant... 2

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: adiSTAR Cushion 6

Before and after O training. Also tested route variant of the most difficult leg.

Tuesday May 20, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:112 max:129

On ergo bike. Lower back was hurting (was not a good idea to do certain back exercises yesterday). So had to throw in an impact-free workout today.

Monday May 19, 2008 #

Strength (Machines) 20:00 [1]

The usual exercises, reduced weight for back and shoulder, they are still a bit sore.

Cycling warm up/down 10:00 [1] 4.0 km (2:30 / km)

Warm up for strength training.

stretching 10:00 [0]

Sunday May 18, 2008 #

Orienteering race 35:53 [5] *** 6.5 km (5:31 / km) +50m 5:19 / km
ahr:152 max:159 shoes: adiSTAR Cushion 6

Town orienteering race in Aarau. Legs didn't feel fresh after trainings of last 2 days. Had a decent race until control #17 (of 22) with only 2 or 3 minor mistakes of maybe 5 s each. Then a bad leg to #18, including a dead end and an unnecessary loop around a building (about 40s lost). A very bad route to #19 followed. Didn't see a reasonable route, included a dead end again, lost nearly 2 minutes.
Winning time was 32 minutes which was out of reach today. Best I could do would be maybe 33:30.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: adiSTAR Cushion 6

Before the race.

Saturday May 17, 2008 #

Orienteering 48:29 [4] **** 5.4 km (8:59 / km) +200m 7:35 / km
ahr:143 max:152 shoes: Integrators3

O training Trin-Mulin. "OL für alle", course A2 (middle distance, very difficult)

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators3

To/from CC.

stretching 10:00 [0]

Friday May 16, 2008 #

Running (Morning jog) 22:26 [2] 4.0 km (5:37 / km) +60m 5:13 / km
shoes: adiSTAR Cushion 6

Parlatsch loop.

Running intervals 20:00 4.2 km (4:46 / km)
max:158 shoes: adiSTAR Cushion 6

2 sets of 10x 30s on, 30s off. On distance was 2.6 km, off distance 1.6 km.

Running warm up/down 39:00 [2] 6.0 km (6:30 / km) +100m 6:00 / km
shoes: adiSTAR Cushion 6

Before/after intervals and between sets.

stretching 10:00 [0]

Thursday May 15, 2008 #

Note
(rest day)

Wednesday May 14, 2008 #

Running intervals 16:00 4.0 km (4:00 / km)
max:158 shoes: adiSTAR Cushion 6

4x 4 minutes as 1x 4 min, 2x 2 min, 4x 1 min, 8x 30 s. Recovery jogging between intervals and sets.

Running warm up/down 1:14:00 [2] 11.0 km (6:44 / km) +200m 6:10 / km
shoes: adiSTAR Cushion 6

Before, between and after intervals.

stretching 10:00 [0]

Tuesday May 13, 2008 #

Note
(rest day)

C • OL Training 3

Monday May 12, 2008 #

Orienteering race 39:17 [5] 5.5 km (7:09 / km) +90m 6:36 / km
shoes: Integrators3

3 Days of Belgium Day 3.
7th for the day, 4th total.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

To the start of the race.

Sunday May 11, 2008 #

Orienteering race 40:09 [5] 5.6 km (7:10 / km) +60m 6:48 / km
shoes: Integrators3

3 Days of Belgium Day 2.
4th for the day.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators3

To the start of the race.

Saturday May 10, 2008 #

Orienteering race 40:49 [5] *** 5.6 km (7:17 / km) +50m 6:59 / km
shoes: Integrators3

3 Days of Belgium Day 1.
3rd place out of 51 runners.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators3

Before the race.

Friday May 9, 2008 #

Note

Travel day. To Arlon for 3 Days of Belgium.

Thursday May 8, 2008 #

Cycling (Mountainbike) 1:39:33 [2] 34.5 km (2:53 / km) +400m 2:44 / km
ahr:112 max:126

Buchs - Regensdorf - Katzensee -Seebach - Affoltern - Regensdorf - Buchs - Otelfingen.

stretching 10:00 [0]

Wednesday May 7, 2008 #

Orienteering tempo 39:33 [4] 7.0 km (5:39 / km) +120m 5:12 / km
ahr:149 max:155 shoes: adiSTAR Cushion 6

O training in Pfaeffikon. Town orienteering.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: adiSTAR Cushion 6

Before and after the O training.

Tuesday May 6, 2008 #

Running (Morning run) 30:40 [2] 5.5 km (5:35 / km) +90m 5:09 / km
ahr:120 max:135 shoes: adiSTAR Cushion 6

Breitlen loops.

Strength (Machines) 20:00 [1]

Not able to do the full program - shoulder still sore.

stretching 10:00 [0]

Cycling (Mountainbike) 1:12:13 [2] 27.0 km (2:40 / km) +200m 2:35 / km
ahr:119 max:133

To gym in Regensdorf via Oetlikon - Buchs. Back via Katzensee - Regensdorf - Buchs -Otelfingen.

Monday May 5, 2008 #

Note
(rest day)

Sunday May 4, 2008 #

Orienteering race 24:48 [5] * 4.85 km (5:07 / km) +50m 4:52 / km
ahr:153 max:160 shoes: adiSTAR Cushion 6

Town O race in Olten. Nice spring weather for a technically easy course. Had a perfect race, really coudn't be faster. Legs were not the freshest for the 4th race within 4 days. But winning again...

Running warm up/down 18:00 [2] 2.5 km (7:12 / km)
shoes: adiSTAR Cushion 6

Before and after the race.

Saturday May 3, 2008 #

Orienteering race 32:42 [4] **** 3.8 km (8:36 / km) +180m 6:57 / km
ahr:149 max:156 shoes: Integrators3

20th CO de la Riviera. Near Bouveret at the Lake of Geneva. Perfect conditions again. Technical terrain, a slope with rough footing. Decent race with one stupid mistake to control #3 (running too far on path, 1.5 minutes lost). Didn't push very hard, HR was on the low side. But with some luck, best time again.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Before the race.

stretching 10:00 [0]

Friday May 2, 2008 #

Orienteering race 19:48 [5] * 3.85 km (5:09 / km) +20m 5:01 / km
ahr:151 max:158 shoes: adiSTAR Cushion 6

19th CO de la Riviera. Town orienteering in Vevey. A nice and technically easy sprint/middle course on a map with scale 1:3k. Good weather conditions again this evening. Had a near perfect race, maybe 10 s of mistakes... Best time M60 again.

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

Short warm up. Kept it short after walking more than 9 km( 2h). from the campsite to the center of Vevey, back to the campsite and later then once more to the center of Vevey to the start of the race.

Thursday May 1, 2008 #

Orienteering race 45:23 [5] *** 6.0 km (7:34 / km) +160m 6:40 / km
shoes: Integrators3

CO Vaudoise, regional event in Froideville near Lausanne. Nice weather, not so nice forest (wet footing, brambles). Had a decent race. A mistake of 1.5 minutes when running out of control #9 (wrong direction). Finally skipped the last control, ran to the finish and had to head back (another 30 s). Still good enough to win M60 (out of 18 runners) though.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Integrators3

Short warm up before the race.

« Earlier | Later »