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Training Log Archive: kurthu

In the 7 days ending Jan 20, 2008:

activity # timemileskm+m
  Running4 3:49:39 24.23(9:29) 39.0(5:53) 680
  Cycling3 3:06:00 49.09(3:47) 79.0(2:21)
  stretching5 50:00
  Orienteering1 43:33 4.97(8:46) 8.0(5:27) 100
  Strength1 26:00
  Total6 8:55:12 78.29 126.0 780
  [1-5]6 8:05:12

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MoTuWeThFrSaSu

Sunday Jan 20, 2008 #

Running intervals 20:00 intensity: (10:00 @4) + (10:00 @5) 5.0 km (4:00 / km)
max:159 shoes: Brooks Glycerin 4

On roads and trails. 5 sets: 4 min, 2x 2 min, 4x 1 min, 8x 30 s, 16x 15s. 4 min recovery jogging between sets. 2 min, 1 min, 30 s, 15 s jogging between intervals for sets 2..5.
HR

Running warm up/down 1:05:40 [2] 10.0 km (6:34 / km) +180m 6:01 / km
shoes: Brooks Glycerin 4

17:40 min warm up, 4x 4 min between sets, 12:15 min total between intervals, 20 min warm down.

stretching 10:00 [0]

Saturday Jan 19, 2008 #

Cycling (Indoor Trainer) 56:00 intensity: (24:00 @1) + (32:00 @2) 23.0 km (2:26 / km)
ahr:105 max:114

Recovery ride on TravelMag.

Friday Jan 18, 2008 #

Cycling (Indoor Trainer) 1:00:00 intensity: (26:00 @1) + (34:00 @2) 25.0 km (2:24 / km)
ahr:108 max:118

On TravelMag.

Orienteering tempo 43:33 intensity: (21:22 @4) + (22:11 @5) * 8.0 km (5:27 / km) +100m 5:07 / km
ahr:152 max:163 shoes: Asics Gel DS Trainer IX

O training Opfikon. Reran the city race of last Sunday. Same HR, more than 2 minutes faster.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Gel DS Trainer IX

Before and after o training.

stretching 10:00 [0]

Thursday Jan 17, 2008 #

Running 49:44 intensity: (37:44 @2) + (12:00 @4) 8.5 km (5:51 / km) +200m 5:14 / km
ahr:133 max:157 shoes: Asics Gel DS Trainer IX

Buchs loop. 4x 3 min intervals included.

stretching 10:00 [0]

Wednesday Jan 16, 2008 #

Running long 1:24:15 [3] 14.0 km (6:01 / km) +300m 5:26 / km
ahr:132 max:146

Long jog Aerbist - Breitlen - Otelfingen - Wuerenlos - Gmeumeri - Otelfingen.

stretching 10:00 [0]

Tuesday Jan 15, 2008 #

Cycling (Indoor Trainer) 20:00 [2] 8.0 km (2:30 / km)

On the Nautilus ergometer bike. Tried to do an
Astrand-Rhyming Cycle Ergometer Test. 7 minutes at 135 W with HR 118.
Age corrected max VO2 is 3.04 l/min or 50 ml/kg/min. Seems quite reasonable, maybe a bit on the high side.

Cycling 50:00 intensity: (20:00 @2) + (30:00 @3) 23.0 km (2:10 / km)

Spinning session at the gym in Regensdorf.

Strength (Machines) 26:00 [1]

stretching 10:00 [0]

Monday Jan 14, 2008 #

Note
(rest day)

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