Training Log Archive: kurthu

In the 7 days ending Jun 21, 2009:

1:40

0:00

Orienteering race 30:58 [5] *** 4.8 km (6:27 / km) +140m 5:38 / km
shoes: Integrators4

Swiss Champs Middle distance near Feldkirch, fairly good race, 1st place M65, cool!

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Integrators4

Short warm up to the start of the race.

Orienteering race 13:25 [4] * 2.3 km (5:50 / km)
shoes: Nike Free

Sprint O in Feldkirch, Austria. 4th national event. Had a decent race. 1 loss of time of ~30s due to incorrect map. 2nd place M65.

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Nike Free

Before the race.

stretching 13:00 [1]

Orienteering 35:00 [2] * 6.0 km (5:50 / km) +100m 5:23 / km
shoes: newbalance

City O training with map Baden (1:4000).

Orienteering 55:13 [3] *** 6.9 km (8:00 / km) +200m 6:59 / km
ahr:132 max:151 shoes: Integrators4

O training (OK Rafzerfeld) with map Egg-Platten. Compass training. 2 short courses. First ok, then I had some problems on the 2nd one.

Cycling (Mountain bike) 1:40:00 [2] 35.0 km (2:51 / km) +400m 2:42 / km

Regensberg - Bülach - Rorbas - Flaach - Andelfingen.

Running intervals 20:00 4.2 km (4:46 / km)
max:154 shoes: newbalance

2 sets of 10x (30 s on / 30 s off). Not pushing very hard at first speedwork after quite some time.

Running warm up/down 27:00 [2] 4.0 km (6:45 / km) +100m 6:00 / km
shoes: newbalance

Before and after intervals.

stretching 15:00 [1]

Note
(rest day)

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