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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Mar 14, 2010:

activity # timemileskm+m
  Cycling3 2:44:39 46.73(3:31) 75.2(2:11)
  Orienteering3 2:32:09 13.3(11:27) 21.4(7:07) 360
  Running5 1:52:29 10.82(10:24) 17.41(6:28) 340
  Total8 7:09:17 70.84(6:04) 114.01(3:46) 700
  [1-5]8 7:01:31

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MoTuWeThFrSaSu

Sunday Mar 14, 2010 #

Orienteering race 44:16 [5] *** 6.9 km (6:25 / km) +50m 6:11 / km
shoes: X-Talon 212-2

Suhrentaler OL near Aarau. Flat terrain, not much snow on the ground. Low temperature. I had a decent race, one major ( 1 min + ) and some minor mistakes ( 5 x ~20 s ). Felt a bit tired. Lower back and Achilles tendon no problem :-)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talon 212-2

To the start of the race.

Saturday Mar 13, 2010 #

Orienteering 1:00:40 [4] *** 8.1 km (7:29 / km) +220m 6:36 / km
shoes: Inov-8 X-Talon 212

Saeuliaemtler OL near Hedingen. Good weather conditions, some snow on the ground. Mistake already to control #1 (1:20) then more or less ok til #9. Lost my glasses just before #10. Searched for them for about 2 minutes without success. Had some difficulties then to see the ground in front of me and the control flags, lost maybe another 4 minutes.
Felt ok physically, no pain in lower back, Achilles tendon ok too.
After the race I went back to control #10 and luckily found my glasses in the snow.

Running warm up/down 12:00 [2] 1.8 km (6:40 / km) +80m 5:27 / km
shoes: Inov-8 X-Talon 212

To the start of the race.

Friday Mar 12, 2010 #

Cycling (Indoor trainer) 30:00 [2] 14.0 km (2:09 / km)
ahr:115 max:131

Morning ride on Ergo bike.

Running 33:14 [2] 5.5 km (6:03 / km) +80m 5:38 / km
ahr:130 max:144 shoes: newbalance

Breitlen loops. Sunny, fresh snow on the ground. Felt tired.

Thursday Mar 11, 2010 #

Cycling (Indoor trainer) 1:32:00 [2] 42.2 km (2:11 / km)
ahr:117 max:131

Ergo bike marathon. Profile: 3 hills.

Wednesday Mar 10, 2010 #

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Inov-8 X-Talon 212

To the start of the race.
8 PM

Orienteering race 47:13 intensity: (7:00 @0) + (20 @2) + (36 @3) + (21:00 @4) + (18:17 @5) *** 6.4 km (7:23 / km) +90m 6:54 / km
ahr:151 max:160 shoes: Inov-8 X-Talon 212

Night O near Kloten. Good conditions, cold. Had a decent race without major mistakes. Lower back still a bit sore.
(FR 305 track starts at control #2)

Tuesday Mar 9, 2010 #

Note
(rest day)

Monday Mar 8, 2010 #

3 PM

Running 47:15 intensity: (24 @0) + (37 @1) + (48 @2) + (17:13 @3) + (28:13 @4) 7.31 km (6:28 / km) +180m 5:45 / km
ahr:136 max:153 shoes: newbalance

Otelfingen - Breitlen. On Asphalt, snow, rotten ice. Sunny but cold and windy.
10 PM

Cycling intervals 42:39 intensity: (22 @0) + (16 @1) + (2:55 @2) + (26:05 @3) + (12:48 @4) + (13 @5) 19.0 km (2:15 / km)
ahr:131 max:154

On ergo bike. Included intervals: 5x (2 min @ 200 W, 3 min @ 100 W).

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