Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Oct 9, 2005:

activity	#	time	miles		km		+m
Running	6	4:10:03	27.34	(9:09)	44.0	(5:41)	735
Orienteering	3	2:16:47	9.44	(14:29)	15.2	(9:00)	550	26 /	29c	89%
Strength	2	1:32:00
Total	7	7:58:50	36.79		59.2		1285	26 /	29c	89%

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Sunday Oct 9, 2005 #

Orienteering race 53:45 [4] *** 5.0 km (10:45 / km) +185m 9:04 / km
ahr:146 max:155 spiked:14/15c shoes: VJ Integrator

Zurzacher OL. Local event. Beautiful weather again. Good run except to #9. Easy control, but didn'see the depression, lost 4'30". Remarkable climbing up the cliffs to #5. Second part of course was very green. My pace was not high (very low HR), but I won M60 again.

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

Before/after the race.

Saturday Oct 8, 2005 #

Orienteering race 36:22 [5] *** 4.6 km (7:54 / km) +135m 6:54 / km
spiked:12/14c shoes: VJ Integrator

Wisliger OL. Local event. Won M60. Had a good run with only two small mistakes (30" each). Beautiful weather.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +70m 6:23 / km
shoes: VJ Integrator

Jogging to the start of the race.

Friday Oct 7, 2005 #

Strength (Machines) 46:00 [1]

Resting before weekend's races.

Thursday Oct 6, 2005 #

Running (Morning run) 20:51 [2] 3.5 km (5:57 / km) +65m 5:27 / km
ahr:113 max:128 shoes: Asics Gel DS Trainer IX

Running intervals 20:23 [4] 5.0 km (4:05 / km) +85m 3:45 / km
max:160 shoes: Asics Gel DS Trainer IX

Breitlen loops (trail) 93", 90", 3'24", 7'43", 3'20", 88", 85".

Running 22:31 [2] 4.0 km (5:38 / km) +45m 5:20 / km
shoes: Asics Gel DS Trainer IX

Before/after intervals.

Wednesday Oct 5, 2005 #

Running 1:15:33 [2] 13.0 km (5:49 / km) +275m 5:15 / km
ahr:123 max:145 shoes: Asics Gel DS Trainer IX

Long jog Buchs-Regensberg.

Tuesday Oct 4, 2005 #

Running (Morning run) 30:36 [2] 5.5 km (5:34 / km) +85m 5:10 / km
ahr:117 max:132 shoes: Old Brooks

Orienteering 46:40 [4] *** 5.6 km (8:20 / km) +230m 6:55 / km
shoes: VJ Integrator

Did a rerun of last sunday's race. Tried some alternate and hopefully faster routes. More than 6' better time.

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

Parking to start, finish to parking.

Monday Oct 3, 2005 #

Running (Morning run) 40:09 [2] 7.0 km (5:44 / km) +110m 5:19 / km
ahr:120 max:135 shoes: Old Brooks

Before breakfast in the drizzle.

Strength (Machines) 46:00 [1]

Includes warm up + some stretching.

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