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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Sep 16, 2007:

activity # timemileskm+m
  Orienteering3 3:20:41 10.87(18:27) 17.5(11:28) 850
  Running6 3:07:25 19.32(9:42) 31.1(6:02) 615
  Strength2 1:28:00
  Cycling1 53:24 12.43(4:18) 20.0(2:40) 150
  Total6 8:49:30 42.63 68.6 1615

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MoTuWeThFrSaSu

Sunday Sep 16, 2007 #

Orienteering race 30:34 [5] *** 3.7 km (8:16 / km) +120m 7:07 / km
shoes: Integrators3

Freiburger OL. Regional event. Nice terrain, perfect weather. I had a very good race, no mistakes.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +180m 6:15 / km

To the start of the race.

Orienteering 29:11 [3] *** 3.0 km (9:44 / km) +80m 8:35 / km
shoes: Integrators3

O training Schoenenboden-Geissalp. Late afternoon training, same terrain as the race in the morning.

Saturday Sep 15, 2007 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

Warm up for o training.

Orienteering 1:17:27 [2] *** 6.0 km (12:55 / km) +400m 9:41 / km
shoes: Integrators3

Freiburger O weekend: O training Schoenenboden-Geissalp. After some problems to find first 2 controls, I switched to jogging/hiking mode. Also observing relay runners when they tried to find misplaced control #41..

Friday Sep 14, 2007 #

Cycling 53:24 [2] 20.0 km (2:40 / km) +150m 2:34 / km
ahr:115 max:131

To the gym in Regensdorf and back.

Running 27:00 [2] 5.0 km (5:24 / km)
shoes: Brooks Glycerin 4

On the road. Included 3x 1.5 min hard.

Strength (Machines) 40:00 [1]
shoes: Brooks Glycerin 4

Includes some stretching.

Thursday Sep 13, 2007 #

Running long 1:23:25 [3] 14.0 km (5:58 / km) +300m 5:23 / km
ahr:134 max:147 shoes: Brooks Glycerin 4

Lake Cresta - Conn - Lake Cauma - Conn - Pintrun.

Wednesday Sep 12, 2007 #

Orienteering 1:03:29 [2] **** 4.8 km (13:14 / km) +250m 10:30 / km
ahr:124 max:141 shoes: Jalas

O training Brambruesch. Steep slopes, rough footing.

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

Tuesday Sep 11, 2007 #

Strength (Machines) 48:00 [1]
shoes: Nike Free

Includes warm up (11 min of indoor cycling) + some stretching.

Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km
max:158 shoes: Brooks Glycerin 4

Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals.

Running warm up/down 27:00 [2] 4.0 km (6:45 / km) +60m 6:17 / km
shoes: Brooks Glycerin 4

Before, between and after intervals.

Monday Sep 10, 2007 #

Note
(rest day)

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