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Training Log Archive: kurthu

In the 7 days ending Apr 6, 2008:

activity # timemileskm+m
  Cycling4 3:33:00 54.18(3:56) 87.2(2:27)
  Orienteering3 2:22:23 12.12(11:45) 19.5(7:18) 480
  Running4 2:04:01 12.74(9:44) 20.5(6:03) 290
  stretching3 30:00
  Total7 8:29:24 79.04 127.2 770
  [1-5]7 7:59:24

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MoTuWeThFrSaSu

Sunday Apr 6, 2008 #

Orienteering race 39:32 [4] *** 5.6 km (7:04 / km) +130m 6:20 / km
shoes: Integrators3

Wisliger OL. Regional event near Kyburg. Snow showers, wet footing. After the Night Champs some hours ago, I took it easy. Had a near perfect race, except a wrong control ... Control descriptions/codes were printed on the map and I was too lazy to unfold map and check the codes. Wrong control was within 20m of the correct one (2 small hills). Too bad...

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrators3

To the start and back from finish.

Saturday Apr 5, 2008 #

Orienteering race 44:43 [5] *** 6.3 km (7:06 / km) +100m 6:35 / km
shoes: Integrators3

Night championships near Andelfingen. Decent race, some minor mistakes at the beginning and near the finish (2 minutes total). 3rd place out of 26, about 2 minutes behind winner.

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

Before the race.

Friday Apr 4, 2008 #

Cycling (Indoor trainer) 33:00 intensity: (10:00 @2) + (13:00 @3) + (10:00 @4) 13.2 km (2:30 / km)
ahr:121 max:143

A short interval session on the ergo bike. Power intervals 5x 2 min @ 200 W, 3 min @ 100 W between intervals.

Orienteering 58:08 [3] *** 7.6 km (7:39 / km) +250m 6:34 / km
ahr:133 max:145 shoes: Integrators3

Night O training Eigi-Wettingen. Final preparation for NOM tomorrow.

stretching 10:00 [0]

Thursday Apr 3, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:111 max:129

On ergo bike.

Wednesday Apr 2, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 25.0 km (2:24 / km)
ahr:109 max:124

On ergo bike.

Running 43:13 [2] 7.0 km (6:10 / km) +140m 5:37 / km
shoes: Brooks Glycerin 4

Waldschaenke - Otelfingen - Baechlen. Night jogging (NOM preparation).

stretching 10:00 [0]

Tuesday Apr 1, 2008 #

Running intervals 50:48 intensity: (48 @1) + (6:00 @2) + (17:00 @3) + (25:00 @4) + (2:00 @5) 9.0 km (5:39 / km) +150m 5:13 / km
max:155 shoes: Brooks Glycerin 4

Intervals on trails. 5x 3 min, 2 min recovery jogging between intervals.
Quad nearly ok again. Shoulder still a bit annoying.

stretching 10:00 [0]

Monday Mar 31, 2008 #

Cycling (Indoor trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:100 max:114

Recovery ride on ergo bike.

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