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Training Log Archive: kurthu

In the 7 days ending Jan 8, 2006:

activity	#	time	miles		km		+m
Running	7	5:29:27	34.8	(9:28)	56.0	(5:53)	790
Orienteering	4	2:52:22	13.86	(12:26)	22.3	(7:44)	260	36 /	41c	87%
Ski XC	1	1:19:03	8.08	(9:47)	13.0	(6:05)	140
Strength	1	39:00
Cycling	1	33:00	8.08	(4:05)	13.0	(2:32)
Total	7	10:52:52	64.81		104.3		1190	36 /	41c	87%

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Sunday Jan 8, 2006 #

Orienteering race 28:57 [4] * 4.1 km (7:04 / km) +50m 6:39 / km
ahr:152 max:163 spiked:16/19c shoes: Asics Gel DS Trainer IX

City O'race in Olten. Better run than yesterday, but still too many mistakes. Checked #7 before #6 and had to go back (more than 1' lost). Parallel error to #10 (another 50"). Some more small mistakes (10" each). But still 2nd best time (1'18" behind).

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

Warm up for the race.

Saturday Jan 7, 2006 #

Orienteering race 40:59 [4] * 4.0 km (10:15 / km) +80m 9:19 / km
spiked:20/22c shoes: Asics Gel DS Trainer IX

City O'race in Chur. Bad start into the first race of the new year. Tried to run without compass: took wrong direction to #3. Then went to #5 before #4. Some minutes lost going to #4, then back to #5. Motivation was lost at that time. Went slowly to #6. Rest was ok then. At least all controls correctly checked finally...

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Did a long warm up before the race (sore aductors).

Friday Jan 6, 2006 #

Running (Morning run) 30:50 [2] 5.5 km (5:36 / km) +115m 5:05 / km
ahr:120 max:135 shoes: Asics Gel DS Trainer IX

Around Lake Cresta, Uaul Grond.

Orienteering 1:10:00 [1] * 8.0 km (8:45 / km) +80m 8:20 / km
shoes: Asics Gel DS Trainer IX

Jogging/walking around in town with map 1:5k to prepare for the coming city O-weekend.

Thursday Jan 5, 2006 #

Running long 1:20:37 [2] 14.0 km (5:46 / km) +265m 5:16 / km
ahr:125 max:143 shoes: Asics Gel DS Trainer IX

To Lake Cresta, Trin, Digg. Sunny weather. Mostly on ice and snow. Sore aductors from XC skiing.

Wednesday Jan 4, 2006 #

Running (Morning run) 45:23 [2] 8.0 km (5:40 / km) +150m 5:11 / km
ahr:123 max:136 shoes: Asics Gel DS Trainer IX

Ski XC (classic) 1:19:03 [2] 13.0 km (6:05 / km) +140m 5:46 / km
ahr:121 max:134

First time on skis this winter. With waxless Fischer skis in Trin-Mulin. Beautiful weather, good conditions.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel DS Trainer IX

To/from XC center.

Tuesday Jan 3, 2006 #

Running (Morning run) 31:08 [3] 5.5 km (5:40 / km) +95m 5:13 / km
ahr:121 max:134 shoes: Asics Gel DS Trainer IX

Cycling (On TravelMag) 33:00 [2] 13.0 km (2:32 / km)
ahr:113 max:138

Some indoor biking while reading the newspapers.

Strength (Machines) 39:00 [1]

Includes 10' of stretching.

Monday Jan 2, 2006 #

Running (Morning run) 51:29 [2] 9.0 km (5:43 / km) +165m 5:14 / km
ahr:124 max:138 shoes: Asics Gel DS Trainer IX

Orienteering 32:26 [3] * 6.2 km (5:14 / km) +50m 5:02 / km
ahr:142 max:152 shoes: Asics Gel DS Trainer IX

City-o-training with map Pfaeffikon. Reran a course of January 2005.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel DS Trainer IX

Before and after the o-training.

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