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Training Log Archive: kurthu

In the 7 days ending Feb 8, 2009:

activity	#	time	miles		km		+m
Running	5	3:29:54	21.13	(9:56)	34.0	(6:10)	760
Ski XC	1	1:41:21	10.25	(9:53)	16.5	(6:09)	150
Orienteering	2	1:09:26	6.65	(10:27)	10.7	(6:29)	230
stretching	2	22:00
Total	5	6:42:41	38.03		61.2		1140

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Sunday Feb 8, 2009 #

Note
(rest day)

Snow falling all day. Not motivated for training. All I did was some hiking (to Lake Cresta, 1h).

Saturday Feb 7, 2009 #

Running (Morning jog) 23:30 [2] 4.0 km (5:53 / km) +60m 5:28 / km
shoes: newbalance

Prada - Parlatsch.

Running 59:40 [3] 10.0 km (5:58 / km) +250m 5:18 / km
ahr:131 max:146 shoes: newbalance

2nd run of the day. Foggy, temperature still rather high. Wet snow on some trails.
Porclis - Trin - Digg - Prada - Mulin.

Thursday Feb 5, 2009 #

Orienteering 36:30 [3] 4.5 km (8:07 / km) +120m 7:09 / km
ahr:138 max:148 shoes: Integrators4

O training Fuerstenwald, Chur. Sunny and warm, not much snow left in the forest. Did a short course (W60) of the national event of last year.
Quickroute

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +100m 6:00 / km

To the start of the O training.

Wednesday Feb 4, 2009 #

Ski XC (classic) 1:41:21 [2] 16.5 km (6:09 / km) +150m 5:53 / km

3x Prada, Isla, Sur Aua. On waxless skis.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +40m 5:56 / km
shoes: newbalance

To/from XC center.

stretching 10:00 [1]

Tuesday Feb 3, 2009 #

Running (Morning jog) 23:23 [2] 4.0 km (5:51 / km) +60m 5:26 / km
shoes: newbalance

Prada - Parlatsch.

Orienteering tempo 17:21 [4] * 3.3 km (5:15 / km) +50m 4:53 / km
ahr:146 max:157 shoes: newbalance

First of two city sprint trainings in Chur. Good conditions, sunny and rather warm (12 °C). Same course as last Sunday. Faster by 1:11 without pushing very hard and wearing heavier shoes.
Distances as measured by FR305 (direct distance of this course: 2.2 km).

Orienteering tempo 15:35 [4] * 2.9 km (5:22 / km) +60m 4:52 / km
ahr:149 max:156 shoes: newbalance

2nd city sprint in Chur, after about 5 minutes of recovery jogging back to the start. Direct distance of this course: 1.8 km.

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

Before, between and after sprints.

stretching 12:00 [1]

Monday Feb 2, 2009 #

Running 1:00:21 [2] 10.0 km (6:02 / km) +250m 5:22 / km
ahr:128 max:143 shoes: newbalance

Porclis - Trin - Digg - Prada - Mulin. Sunny and warm.

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