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Training Log Archive: kurthu

In the 7 days ending Feb 11, 2007:

activity	#	time	miles		km		+m
Cycling	5	3:46:00	54.06	(4:11)	87.0	(2:36)
Running	5	3:43:13	22.99	(9:43)	37.0	(6:02)	420
Orienteering	3	2:05:56	12.86	(9:47)	20.7	(6:05)	355
Strength	1	36:00
Total	7	10:11:09	89.91		144.7		775

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Sunday Feb 11, 2007 #

Orienteering race 29:54 [4] * 4.3 km (6:57 / km) +70m 6:26 / km
shoes: Brooks Glycerin 4

City race in Chur. Skore O with 30 controls, time limit was 30 minutes. Not happy with my race: bad route choices and confusion at the beginning and final part. At least I managed to come into the finish with just a few seconds to spare...
(km is effective distance)

Running warm up/down 34:00 [2] 5.0 km (6:48 / km)
shoes: Brooks Glycerin 4

Before and after the race.

Saturday Feb 10, 2007 #

Running 1:08:06 [2] 10.7 km (6:22 / km) +260m 5:41 / km
ahr:128 max:141 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Pintrun. On ice and pressed snow, sunny weather.

Friday Feb 9, 2007 #

Cycling (Indoor trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:106 max:122 shoes: Nike Free

Orienteering 50:22 [3] * 8.7 km (5:47 / km) +150m 5:20 / km
ahr:140 max:156 shoes: Brooks Glycerin 4

City O'training again. Ran 2 short courses in Effretkon and Illnau (D55). Distance is GPS measured (3.5 + 5.2 km).

Running warm up/down 17:35 [2] 2.5 km (7:02 / km)
shoes: Brooks Glycerin 4

Before, between and after O'trainings.

Thursday Feb 8, 2007 #

Cycling (Indoor trainer) 46:00 [2] 18.0 km (2:33 / km)
ahr:103 max:123 shoes: Nike Free

The usual. 3 surges of 5 minutes again.

Orienteering 45:40 [3] * 7.7 km (5:56 / km) +135m 5:27 / km
ahr:136 max:161 shoes: Brooks Glycerin 4

City O'training in Lenzburg. Reran a course of spring 05, + some additional loops to check route choice alternatives. Preparation for the city race in Chur next Sunday.

Wednesday Feb 7, 2007 #

Cycling (Indoor trainer) 53:00 [2] 20.0 km (2:39 / km)
ahr:107 max:123

On TravelMag after changing tire. Did 3 surges of 5 minutes.

Running 58:50 [4] 11.5 km (5:07 / km) +160m 4:47 / km
ahr:144 max:153 shoes: Brooks Glycerin 4

Oetlikon - Otelfingen/Golf. Good pace, felt strong.

Tuesday Feb 6, 2007 #

Cycling (Indoor trainer) 35:00 [2] 13.0 km (2:42 / km)
ahr:103 max:122

On TravelMag. Flat tire again...going to buy a new one.

Monday Feb 5, 2007 #

Cycling (Indoor trainer) 47:00 [2] 18.0 km (2:37 / km)
ahr:105 max:125 shoes: Nike Free

On TravelMag before breakfast. Flat tire after 30 minutes ...

Running intervals 6:42 [4] 1.8 km (3:43 / km)
shoes: Brooks Glycerin 4

An easyish interval session at the track in Regensdorf. 3x 300m, 3x 200m, 3x 100m, 73/71/72/45/44/43/18/18/18s.
Plan was to do more, but didn't feel fully recovered from yesterday's training.

Running warm up/down 38:00 [2] 5.5 km (6:55 / km)
shoes: Brooks Glycerin 4

From the gym to the track and back, before, between and after intervals.

Strength (Machines) 36:00 [1]
shoes: Nike Free

Includes some stretching.

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