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Training Log Archive: kurthu

In the 7 days ending Aug 22, 2004:

activity # timemileskm+m
  Running7 3:46:43 23.3(9:44) 37.5(6:03) 715
  Cycling2 3:09:09 43.81(4:19) 70.5(2:41) 535
  Orienteering3 1:54:09 7.39(15:26) 11.9(9:36) 550
  Strength2 1:26:34
  Total7 10:16:35 74.5 119.9 1800

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MoTuWeThFrSaSu

Sunday Aug 22, 2004 #

Orienteering (Competition) 50:42 [4] 4.5 km (11:16 / km) +230m 8:58 / km
ahr:151 max:161

At Lucerne (Eigental). Plan was not to push hard physically. First part ok. Then lost some time at controls in the green. A really stupid mistake to #7 (lost more than 4'). #7 to #15 ok again. Heart rate rather low. Anyway, I won in my class (only 13 runners). Map

Running 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

to start, from finish

Saturday Aug 21, 2004 #

Running (Morning run) 19:37 [2] 3.5 km (5:36 / km) +60m 5:10 / km
ahr:117 max:131

Orienteering (Competition) 25:54 [5] 2.6 km (9:58 / km) +140m 7:51 / km
ahr:160

Another short distance race. Good run except to control #12 (second last) where I lost about 1'. 1st in class (out of 12). Map

Running 25:00 [2] 4.0 km (6:15 / km)

Warm-up/cool-down

Friday Aug 20, 2004 #

Running (Morning run) 32:42 [2] 5.5 km (5:57 / km) +90m 5:30 / km
ahr:121 max:135

Breitlen loops (2 short, 1 long )

Strength 42:34 [1]

unusual: a 2nd strength training this week

Thursday Aug 19, 2004 #

Running (Morning run) 23:54 [2] 4.0 km (5:59 / km) +70m 5:30 / km
ahr:118 max:133

Cycling 1:13:42 [2] 28.2 km (2:37 / km) +175m 2:32 / km
ahr:120 max:130

Katzensee loop

Wednesday Aug 18, 2004 #

Running (Morning run) 23:37 [2] 4.0 km (5:54 / km) +70m 5:26 / km
ahr:121 max:136

Orienteering 37:33 [4] 4.8 km (7:49 / km) +180m 6:35 / km

Did a re-run of Swiss Champs '01 (short distance, Altberg). Qual. and Final within one hour (2.4km + 2.4km) at moderate pace. Only a few seconds slower than 3 years ago.

Running 25:00 [2] 4.0 km (6:15 / km) +140m 5:19 / km

before, between, after O-runs

Tuesday Aug 17, 2004 #

Running (Morning run) 32:49 [2] 5.5 km (5:58 / km) +115m 5:24 / km
ahr:123 max:135

Strength 44:00 [1]

includes warm-up (10' indoor cycling)

Monday Aug 16, 2004 #

Running 24:04 [2] 4.0 km (6:01 / km) +70m 5:32 / km
ahr:121 max:135

Morning run

Cycling 1:55:27 [2] 42.3 km (2:44 / km) +360m 2:37 / km
ahr:119 max:132

Trail/road. Raining at the end.

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