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Training Log Archive: kurthu

In the 7 days ending Feb 13, 2005:

activity	#	time	miles		km		+m
Running	6	4:17:31	28.89	(8:55)	46.5	(5:32)	675
Ski XC	1	1:30:36	8.7	(10:25)	14.0	(6:28)	145
Strength	2	1:22:00
Cycling	1	52:00	15.53	(3:21)	25.0	(2:05)
Ski downhill	1	47:00
Orienteering	1	31:44	2.61	(12:10)	4.2	(7:33)	25	16 /	16c	100%
Total	7	9:20:51	55.74		89.7		845	16 /	16c	100%

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Sunday Feb 13, 2005 #

Ski XC long (classic) 1:30:36 [2] 14.0 km (6:28 / km) +145m 6:09 / km
ahr:126 max:140

Prada (2x), Isla, Sur Aua. On Fischer waxless as usual. Snowfall all day, slow track or no track.

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

To/from XC center.

Saturday Feb 12, 2005 #

Running 18:00 [2] 3.0 km (6:00 / km)

Warm-up for city-O.

Orienteering (City-O) 31:44 [5] ** 4.2 km (7:33 / km) +25m 7:20 / km
ahr:154 max:163 spiked:16/16c

City race in Chur (actually in the suburbs, see map) . Ran about 6 km for direct distance of 4.2 km. Good run, won M60. Only problem I had was on the way to #10, where I stood in front of the entrance to an underground parking lot... Checked all the control numbers this time.
Seems I pushed not hard enough, HR average was only 154 bpm.
Weather was acceptable, rain before and after.

Friday Feb 11, 2005 #

Strength (machines) 47:00 [1]

Includes 10' of warm-up + some stretching. Easy day before the race tomorrow.

Thursday Feb 10, 2005 #

Running intervals (trail) 32:16 [4] 6.5 km (4:58 / km) +120m 4:33 / km
max:162

Breitlen loop (800m, 15m ascent). Half of it was icy, the other half with good runnability. Ran the loop 8 times. Pushed the speed on the good part (uphill), recovery on the ice.

Running warm up/down 26:17 [2] 4.5 km (5:50 / km) +65m 5:27 / km
ahr:126

Before/after intervals.

Wednesday Feb 9, 2005 #

Running 1:21:16 [3] 15.0 km (5:25 / km) +250m 5:00 / km
ahr:129 max:143

Eigi-Wettingen-Otelfingen. Longjog. Sunny weather, warm.

Tuesday Feb 8, 2005 #

Running (Morning run) 22:54 [2] 4.0 km (5:44 / km) +60m 5:20 / km
ahr:122 max:133

Parlatsch loop.

Strength (machines) 35:00 [1]

Cycling (Stairmaster) 52:00 [4] 25.0 km (2:05 / km)
max:141

Indoor cycling. Intervals 16x 1'. 1' recovery to HR ~110 bpm between intervals. Sequence actually was: 10' warm-up, 35' machines + some stretching, then interval session on Stairmaster, 6' cool-down.

Monday Feb 7, 2005 #

Running (Morning run) 23:17 [2] 4.0 km (5:49 / km) +60m 5:25 / km
ahr:123 max:137

Parlatsch loop. Icy trails.

Ski downhill 47:00 [1]

Alpine skiing in the Flims-Nagens-Mutta region. 4700m of downhill. Very good snow and weather conditions. A bit crowded today.

Running 38:31 [3] 7.0 km (5:30 / km) +120m 5:04 / km
ahr:127 max:142

2nd run of the day. Bot Fiena (Porclis). A reasonable effort after downhill skiing in the afternoon.

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