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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Apr 3, 2005:

activity # timemileskm+m
  Running7 4:13:47 28.58(8:53) 46.0(5:31) 640
  Orienteering3 2:35:24 12.99(11:58) 20.9(7:26) 30012 /12c100%
  Cycling2 2:21:36 31.07(4:33) 50.0(2:50) 605
  Strength2 1:21:00
  Total7 10:31:47 72.64 116.9 154512 /12c100%

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MoTuWeThFrSaSu

Sunday Apr 3, 2005 #

Running (Morning run) 20:07 [2] 3.5 km (5:45 / km) +50m 5:22 / km
ahr:116 max:128

Wake up.

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

Before the race.

Orienteering 54:31 [5] *** 7.5 km (7:16 / km) +70m 6:57 / km
ahr:158 max:166

Dachsener OL. National event. Bad luck: lost my compass on the way to the start. Not good for keeping direction in this flat terrain! A very bad mistake at #3 (more than 4' lost) because I was unable to turn the map correctly. Some smaller ones for a total of about 6 to 7 minutes. But worst of all: I punched a wrong control...

Saturday Apr 2, 2005 #

Running (Morning run) 30:23 [2] 5.5 km (5:31 / km) +90m 5:06 / km
ahr:122 max:137

Strength (machines) 46:00 [1]

Includes warm-up + some stretching.

Friday Apr 1, 2005 #

Running (Morning run) 30:30 [2] 5.5 km (5:33 / km) +90m 5:08 / km
ahr:118 max:134

Cycling 1:24:27 [2] 28.0 km (3:01 / km) +450m 2:48 / km
ahr:123 max:139

Lägern round trip.

Thursday Mar 31, 2005 #

Running (Morning run) 30:50 [2] 5.5 km (5:36 / km) +90m 5:11 / km
ahr:117 max:130

Orienteering 1:09:21 [2] *** 9.0 km (7:42 / km) +80m 7:23 / km
ahr:126 max:140

Easy O training with old map Beznau.

Wednesday Mar 30, 2005 #

Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +90m 5:07 / km
ahr:122 max:136

Running intervals 16:49 [5] 4.0 km (4:12 / km) +75m 3:51 / km
max:156

5x 800m loop on trails with 15m hill. 3:23, 3:23, 3:21, 3:21, 3:21. ~100" walking/jogging between intervals.

Running warm up/down 34:00 [2] 6.0 km (5:40 / km) +75m 5:20 / km
ahr:125

Before/after/between intervals.

Tuesday Mar 29, 2005 #

Running 30:40 [2] 5.5 km (5:35 / km) +80m 5:12 / km
ahr:120 max:133

Recovery run.

Strength (machines) 35:00 [1]

Cycling 57:09 [2] 22.0 km (2:36 / km) +155m 2:31 / km
ahr:117 max:128

To/from gym.

Monday Mar 28, 2005 #

Orienteering race 31:32 [5] *** 4.4 km (7:10 / km) +150m 6:07 / km
ahr:155 max:161 spiked:12/12c

Weinfelder OL. Regional event, technically rather easy, good weather conditions. I had a near perfect race finally. Won M60 (28 runners in class). Good to find self confidence again. Yesterday's training obviously was a good preparation!

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

Before/after race.

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