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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Oct 14, 2007:

activity # timemileskm+m
  Orienteering5 5:22:39 23.49(13:44) 37.8(8:32) 1465
  Running6 1:44:15 9.32(11:11) 15.0(6:57) 270
  Strength1 46:00
  Total6 7:52:54 32.81 52.8 1735

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MoTuWeThFrSaSu

Sunday Oct 14, 2007 #

Orienteering race 37:07 [4] *** 3.8 km (9:46 / km) +200m 7:44 / km
ahr:143 max:152 shoes: Integrators3

Hondricher OL, regional event. Map Wiriehorn-Nuegg. Very nice alpine terrain mostly open area. Beautiful sunny weather. I had a near perfect race. One small mistake only to control #12. My injuries didn't slow me down too much. The knee nearly free of pain. Energy level was very low though, just creeping up the ascents... Time was still good enough to win by a few seconds.
I need a rest day now!
C • bin gespannt... 1

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Integrators3

To the start of the race.

Saturday Oct 13, 2007 #

Orienteering race 54:31 [4] *** 6.7 km (8:08 / km) +150m 7:19 / km
shoes: Integrators3

CO vaudoise, Chalet a Gobet, near Lausanne with map Jorat-Mauvernay. A rather ugly forest with lots of brambles. Problems to find control #2 in the green (3.5 minutes lost). Boomed #3 too. Then ok for the rest, it seemed...But then at readout time: missing control! I managed to not copy the very last control from the master map (was partly covered by the finish circle).

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrators3

Before the race. Much needed warm up because of the injuries from last night O. Finally I felt able to start the race.
After the race, knee hurted badly. I felt completely destroyed...

Friday Oct 12, 2007 #

Orienteering 30:24 [3] *** 4.0 km (7:36 / km) +180m 6:12 / km
ahr:134 max:152 shoes: Integrators3

O training Chuderhuesi. Reran my course of recent national event. Alternative route to control #9 (24s faster). Low HR.

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

Before and after O training.

Orienteering race 57:06 [4] *** 5.6 km (10:12 / km) +350m 7:46 / km
shoes: Integrators3

Oberaargauer Nacht-OL (Oberwald-Guggli). Emmental terrain at its hardest. Steep and slippery slopes. Massive ascents. Some bad routes, not running whenever possible on the trails. Fell on the back in the first descent - lower back and right shoulder were affected. Later on another crash - left knee did hurt badly.

Thursday Oct 11, 2007 #

Orienteering 53:11 [4] *** 6.8 km (7:49 / km) +270m 6:32 / km
ahr:142 max:151 shoes: Integrators3

O training Bowil (Toppwald/Reutenen). Reran my course of the recent Swiss Champs. Alternative routes to controls #1, #3, #10 and #16 (all better).

Running warm up/down 18:00 [2] 2.0 km (9:00 / km) +150m 6:33 / km
shoes: Integrators3

To the start of the course.

Wednesday Oct 10, 2007 #

Note
(rest day)

More O training tomorrow and busy weekend with 3 races.
C • 3 OL's? 2

Tuesday Oct 9, 2007 #

Orienteering 48:57 [4] *** 7.2 km (6:48 / km) +260m 5:46 / km
ahr:146 max:157 shoes: Integrators2

O training Hohenklingen. Reran the course of last Sunday. Pushed rather hard, nearly race pace. HR seems low for the effort. Tried some alternative routes. 2 of them were better, 1 worse.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators2

Before and after the O training.

Orienteering 41:23 [1] * 3.7 km (11:11 / km) +55m 10:25 / km

After my O training I did the WOC sprint course of last Sunday in Stein am Rhein. Not sprinting but just walking. Km logged is effective distance. Winning time of Thierry G. was 13:18. So my pace was roughly 1/3 of his. Couldn't reach control #4, passage was closed.

Monday Oct 8, 2007 #

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

Includes warm up (10 min of indoor cycling) + some stretching.

Running 43:15 [2] 7.0 km (6:11 / km) +120m 5:41 / km
ahr:117 max:136 shoes: Brooks Glycerin 4

Recovery jogging.

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