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Training Log Archive: kurthu

In the 7 days ending Mar 9, 2008:

activity	#	time	miles		km		+m
Running	6	4:09:57	25.91	(9:39)	41.7	(6:00)	730
Cycling	5	3:37:00	53.44	(4:04)	86.0	(2:31)
Orienteering	3	1:52:45	10.1	(11:10)	16.25	(6:56)	455
stretching	5	52:00
Strength	2	52:00
Total	7	11:23:42	89.45		143.95		1185
[1-5]	7	10:31:42

2:33

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Sunday Mar 9, 2008 #

Orienteering race 41:07 [4] 5.5 km (7:29 / km) +165m 6:30 / km
ahr:149 max:158 shoes: Integrators3

Soubäre-OL. Regional event near Lyss. 2 major mistakes (about 3 minutes total) and my pace was a tick too low today. Felt tired in the 2nd race within 24 h. Slow route to control #1 along a creek. Boomed #9, parallel error to #13.

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Integrators3

Before and after the race.

Saturday Mar 8, 2008 #

Cycling (Indoor trainer) 30:00 [1] 12.0 km (2:30 / km)
ahr:105 max:119

Wake up ride on ergo bike. Preliminary warm up for O race this afternoon.

Orienteering race 28:10 [5] *** 4.75 km (5:56 / km) +90m 5:25 / km
ahr:156 max:164 shoes: Integrators3

Säuliämtler OL, regional event, middle distance type. Easy and fast course. Still managed to make 2 mistakes though, 30 s each. Still good enough to win M60 (out of 32 runners).

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Integrators3

Before and after the race.

stretching 10:00 [0]

Friday Mar 7, 2008 #

Strength (Machines) 26:00 [1]

stretching 10:00 [0]

Cycling (Indoor trainer) 40:00 [2] 15.0 km (2:40 / km)
ahr:110 max:123

Another easy session on the ergo bike.

Thursday Mar 6, 2008 #

Cycling (Indoor trainer) 35:00 [1] 15.0 km (2:20 / km)
ahr:100 max:108

Recovery ride on ergo bike.

Orienteering 43:28 [4] *** 6.0 km (7:15 / km) +200m 6:13 / km
ahr:140 max:151 shoes: Integrators3

O training Aemperg + Strassberg.
Reran middle distance championship courses (Qual + Final) of 2006.
On the Final course, to control #6, I had a close encounter with a wild sow . No problem, we moved in different directions ...

Running warm up/down 36:00 [2] 5.5 km (6:33 / km)
shoes: Integrators3

To/from O trainings.

stretching 10:00 [0]

Wednesday Mar 5, 2008 #

Running (Morning run) 42:39 [2] 7.0 km (6:06 / km) +150m 5:30 / km
ahr:123 max:138 shoes: Brooks Glycerin 4

Breitlen loops, Hand.

Strength (Machines) 26:00 [1]

stretching 12:00 [0]

Running 1:12:57 12.2 km (5:59 / km) +400m 5:08 / km
ahr:134 max:147 shoes: Brooks Glycerin 4

Top of Lägern via Regensberg. Pushed downhill.

C • wow! 2

Tuesday Mar 4, 2008 #

Running (Morning run) 30:43 [2] 5.5 km (5:35 / km) +90m 5:10 / km
ahr:120 max:134 shoes: Brooks Glycerin 4

Breitlen loops. Light snow showers.

Cycling (Indoor trainer) 1:02:00 [2] 24.0 km (2:35 / km)
ahr:107 max:125

On ergo bike.

Monday Mar 3, 2008 #

Running (Morning run) 29:38 [2] 5.5 km (5:23 / km) +90m 4:59 / km
ahr:124 max:138 shoes: Brooks Glycerin 4

Breitlen loops.

Cycling intervals (Indoor trainer) 50:00 20.0 km (2:30 / km)
max:154

Intervals on ergo bike: 5x 3 min @ 210 W. 2 min recovery @ 100 W between intervals. HR

stretching 10:00 [0]

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