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Training Log Archive: kurthu

In the 7 days ending Dec 24, 2006:

activity	#	time	miles		km		+m
Running	3	3:42:51	24.3	(9:10)	39.1	(5:42)	845
Orienteering	2	1:57:40	9.82	(11:59)	15.8	(7:27)	330
Cycling	3	1:40:00	16.16		26.0
Strength	1	46:00
Total	6	8:06:31	50.27		80.9		1175

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Sunday Dec 24, 2006 #

Note
(rest day)

Saturday Dec 23, 2006 #

Cycling (Morning ride) 30:00 [2] 10.0 km (3:00 / km)
ahr:111 max:126

On TravelMag.

Orienteering 1:00:04 [3] *** 8.0 km (7:31 / km) +180m 6:45 / km
ahr:132 max:146 shoes: Integrators2

O training Strassberg. With map of Middle Distance Champs.

Friday Dec 22, 2006 #

Cycling (Indoor trainer) 40:00 [3] 16.0 km (2:30 / km)
ahr:111 max:137

On TravelMag. Includes 5 min hard + 6x 60 s hard with 60s recovery between intervals.

Running intervals 13:58 [5] 3.0 km (4:39 / km) +60m 4:14 / km
max:158 shoes: Brooks Glycerin 4

Intervals on trails (Breitlen short loop). 3:38-329-3:30-3:21 with 2 min recovery jogging between intervals.
A final speed workout before the races next week in Belgium.

Running warm up/down 31:37 [2] 5.0 km (6:19 / km) +60m 5:58 / km
shoes: Brooks Glycerin 4

Before/between/after intervals.

Thursday Dec 21, 2006 #

Cycling (Indoor trainer) 30:00 [1]
ahr:101 max:117

Easy lunch ride on TravelMag.

Orienteering 57:36 [3] *** 7.8 km (7:23 / km) +150m 6:44 / km
ahr:125 max:138 shoes: Integrators2

O training Ruemlangerwald. Tried to improve my compass skills.

Wednesday Dec 20, 2006 #

Running (Morning run) 30:04 [2] 5.5 km (5:28 / km) +95m 5:02 / km
ahr:119 max:134 shoes: Brooks Glycerin 4

Breitlen loops. Sunny, but cold weather.

C • Sylvester 5 daagse 2

Running 1:03:42 [3] 11.8 km (5:24 / km) +180m 5:01 / km
ahr:134 max:146 shoes: Brooks Glycerin 4

2nd run of the day. Hoenggerberg-Kaeferberg. Some faster sections in the second half.
GPS track on GoogleEarth

Tuesday Dec 19, 2006 #

Strength (Machines) 46:00 [1]
shoes: Nike Free

Includes 10 minutes warm up + some stretching. Restarting strength training after pausing since end of October.

Monday Dec 18, 2006 #

Running long 1:23:30 [3] 13.8 km (6:03 / km) +450m 5:12 / km
ahr:133 max:145 shoes: Brooks Glycerin 4

Laegern-Hochwacht - Laegernweid - Regensberg.

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