Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Jun 18, 2006:

activity	#	time	miles		km		+m
Orienteering	4	3:35:23	13.42	(16:03)	21.6	(9:58)	740
Running	7	3:15:01	20.9	(9:20)	33.64	(5:48)	500
Cycling	2	2:19:00	29.83	(4:40)	48.0	(2:54)	300
Strength	2	1:10:00
Total	7	10:19:24	64.15		103.24		1540

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Sunday Jun 18, 2006 #

Orienteering race 53:54 [5] **** 4.7 km (11:28 / km) +160m 9:48 / km
ahr:144 max:155 shoes: Integrators

Churer OL, map Fuerstenwald. Unable to do better than yesterday. Copied control #1 (a cliff) wrongly... After desperately searching for several minutes I decided to proceed to #2. On my way I found #1 on another cliff. Not funny! Also boomed #2 of course. Continued the race without much motivation. Some more errors followed and I finished the race in deep frustration.

C • Awardspace 2

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Integrators

Before and after the race.

Saturday Jun 17, 2006 #

Orienteering race 43:07 [5] **** 4.7 km (9:10 / km) +150m 7:55 / km
ahr:151 max:161 shoes: Integrators

Bonaduzer OL. I just can't do it without mistakes! Expected #2 too early. Ok then until #11. Very bad route choice to #12, descending between the cliffs. Total time lost was about 3'. Finally I was 2nd (1'09" behind) out of 30 runners. Hope to do better tomorrow.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators

Jogging/walking to the start (175m of climbing). Short warm down after the race.

Friday Jun 16, 2006 #

Strength (Machines) 36:00 [1]
ahr:87 max:112 shoes: Nike Free

Includes some stretching.

Cycling 1:09:00 [2] 24.0 km (2:53 / km) +150m 2:47 / km
ahr:120 max:139

To/from gym.

Running tempo 7:00 [4] 1.64 km (4:16 / km)
ahr:140 shoes: Nike Free

On the way home from the gym I stopped at the track in Regensdorf. Put on my Nike Free again and did 4 laps. First lap on the innermost track, 2nd on next outer and so on.

Thursday Jun 15, 2006 #

Running (Morning run) 29:45 [2] 5.5 km (5:25 / km) +100m 4:58 / km
ahr:119 max:135 shoes: Nike Free

Orienteering 1:15:00 [3] 8.0 km (9:23 / km) +250m 8:06 / km
shoes: Integrators

O training with map Honeret. Considering the high temperature (30°C) I decided to run at a rather low pace.

Wednesday Jun 14, 2006 #

Running (Morning run) 35:21 [3] 6.5 km (5:26 / km) +200m 4:43 / km
ahr:126 max:145 shoes: Nike Free

GPS track

Orienteering race 43:22 [4] *** 4.2 km (10:20 / km) +180m 8:30 / km
ahr:145 max:155 shoes: Integrators

ASVZ champs Adlisberg. Had problems to read the map (15k). Boomed control #5 (parallel error), 3' lost. Rest ok. Didn't push very hard.
Tracking the course on FR305 worked fairly. Sometimes the signal quality was poor. Never lost sight of satellites though.
GPS track

C • RG 2

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators

Before/after the race.

Tuesday Jun 13, 2006 #

Running (Morning run) 28:33 [2] 5.5 km (5:11 / km) +100m 4:46 / km
ahr:122 max:137 shoes: Nike Free

Strength (Machines) 34:00 [1]
shoes: Nike Free

Includes some stretching.

Cycling 1:10:00 [2] 24.0 km (2:55 / km) +150m 2:50 / km

To/from gym.

Monday Jun 12, 2006 #

Running (Morning run) 29:22 [2] 5.5 km (5:20 / km) +100m 4:54 / km
ahr:119 max:133 shoes: Nike Free

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