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Training Log Archive: kurthu

In the 7 days ending Mar 16, 2008:

activity	#	time	miles		km		+m
Cycling	4	3:42:00	54.99	(4:02)	88.5	(2:31)
Orienteering	3	2:40:20	14.54	(11:02)	23.4	(6:51)	430
Running	4	2:08:39	12.55	(10:15)	20.2	(6:22)	400
stretching	4	42:00
Strength	1	26:00
Total	7	9:38:59	82.08		132.1		830
[1-5]	7	8:56:59

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Sunday Mar 16, 2008 #

Orienteering race 42:39 [4] *** 6.5 km (6:34 / km) +65m 6:15 / km
ahr:147 max:156 shoes: Integrators3

Langenthaler OL. 4th race within 48 hours. Same map as the night before. Also some controls were the same, but they had to be attacked from the opposite side. I had a good race, only lost a little time at control #11 (less than 1 minute). But legs dead in the first part of the race, better after 2 or 3 km. Still fast enough to win...
A weekend with 4 races, 3 wins and one 2nd place, not too bad :-)

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Integrators3

Before and after the race.

Saturday Mar 15, 2008 #

Orienteering race 29:41 [4] *** 4.9 km (6:03 / km) +85m 5:34 / km
ahr:151 max:159 shoes: Integrators3

Winterthurer OL, regional event. Ideal weather conditions again. A technically easy middle distance course, some brambles. My race was near perfect, but not at top speed. Best time M60 again.

C • Sauber ... 2

Running warm up/down 17:00 [2] 2.5 km (6:48 / km)
shoes: Integrators3

To the start of the race and back from finish.

stretching 5:00 [0]

Quads, hamstrings and calves after the race.

Orienteering race 44:06 [4] *** 5.8 km (7:36 / km) +110m 6:57 / km
ahr:149 max:156 shoes: Integrators3

2nd race of the day: Night O near Langenthal (Oberaargauer Nacht-OL). First part was quite ok, then some mistakes. Boomed #6, lost map contact to #9, bad route to #10, #11 and #13. I was still leading at #14 but then missed the second last control badly (90 s lost). Total mistakes about 4 minutes. 2nd place, 23 s behind winner.

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

Before the race

stretching 7:00 [0]

After the race.

Friday Mar 14, 2008 #

Cycling (Morning ride) 30:00 [2] 12.5 km (2:24 / km)
ahr:106 max:120

On ergo bike before breakfast.

Orienteering race 43:54 [5] *** 6.2 km (7:05 / km) +170m 6:14 / km
shoes: Integrators3

Night O race near Fehraltdorf. Regional event, good weather conditions, but forest with lots of brambles. Technically on the easy side. Had a fairly good race, less than 2 minutes of errors. Best time of M60 (also of M55, W35, W short).

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

Before and after the race.

stretching 10:00 [0]

Thursday Mar 13, 2008 #

Cycling (ergo bike) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:113 max:118

Wednesday Mar 12, 2008 #

Cycling (Indoor trainer) 1:00:00 [3] 24.0 km (2:30 / km)
ahr:124 max:152

On ergo bike. Profile P4, 210 W max.

Strength (Machines) 26:00 [1]

stretching 10:00 [0]

Tuesday Mar 11, 2008 #

Running 1:15:39 12.2 km (6:12 / km) +400m 5:20 / km
ahr:129 max:146 shoes: Brooks Glycerin 4

Top of Lägern via Regensberg.

stretching 10:00 [0]

Monday Mar 10, 2008 #

Cycling (Indoor trainer) 1:12:00 [1] 28.0 km (2:34 / km)
ahr:100 max:135

On ergo bike.

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