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Training Log Archive: kurthu

In the 7 days ending Sep 13, 2009:

activity	#	time	miles		km		+m
Cycling	2	2:44:00	37.28	(4:24)	60.0	(2:44)	400
Orienteering	4	2:39:16	13.73	(11:36)	22.1	(7:12)	680
Running	3	48:00	4.66	(10:18)	7.5	(6:24)	100
Walking	1	30:00	1.06	(28:24)	1.7	(17:39)	250
stretching	2	29:00
Total	6	7:10:16	56.73		91.3		1430

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Sunday Sep 13, 2009 #

Orienteering race 51:58 [5] *** 6.7 km (7:45 / km) +270m 6:27 / km
shoes: Inov-8 X-Talon 212

Long distance championships in Altbüron. No time lost in the control areas. 2 or 3 route choices could be a bit better. A good race all in all. Hey, finally 1st in a Long Distance Championship! Cool!

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Inov-8 X-Talon 212

Before the race.

Saturday Sep 12, 2009 #

Orienteering race 11:54 [5] * 2.2 km (5:25 / km) +40m 4:57 / km
shoes: Nike Free

Sprint championships in Willisau. Technically very easy course, just a road race from control #4 to the finish. Had a good race, but was too slow. 3rd place, 58 s behind winner.

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

Before the race.

Friday Sep 11, 2009 #

Running 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: newbalance

Breitlen loops.

stretching 14:00 [1]

Thursday Sep 10, 2009 #

Note
(rest day)

Wednesday Sep 9, 2009 #

Cycling 1:30:00 32.0 km (2:49 / km) +200m 2:44 / km

To/from O training. Baden - Niederrohrdorf and back.

Orienteering 48:00 [4] * 7.5 km (6:24 / km) +120m 5:56 / km
shoes: Inov-8 X-Talon 212

Town O training in Niederrohrdorf (OLC Cordoba). 3 sprints of 2.7km, 0.7km and 1.6km (total effective distance logged).

Tuesday Sep 8, 2009 #

Cycling (Mountain bike) 1:14:00 [2] 28.0 km (2:39 / km) +200m 2:33 / km

Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen.

stretching 15:00 [1]

Monday Sep 7, 2009 #

Orienteering 47:24 [4] *** 5.7 km (8:19 / km) +250m 6:49 / km
ahr:144 max:156 shoes: Integrators4

O training Zugerberg/Huerital. Reran my course of the 5th national event, 1 week ago.
Map

Walking warm up/down 30:00 [2] 1.7 km (17:39 / km) +250m 10:10 / km
shoes: Integrators4

Uphill to the start of the o training.

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