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Training Log Archive: kurthu

In the 7 days ending Jul 18, 2010:

activity # timemileskm+m
  Cycling2 3:03:25 45.13(4:04) 72.63(2:32) 302
  Orienteering3 1:39:20 6.78(14:39) 10.91(9:06) 410
  Running1 32:16 3.11(10:22) 5.01(6:27) 100
  Total6 5:15:01 55.02(5:44) 88.55(3:33) 812
  [1-5]6 5:11:10

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MoTuWeThFrSaSu

Sunday Jul 18, 2010 #

Note

On the way to my Jura TC.
6 PM

Orienteering 58:46 [3] *** 5.7 km (10:19 / km) +200m 8:46 / km
ahr:124 max:139 shoes: X-Talon 212-2

O-training Malleray. Start of Jura training.

Saturday Jul 17, 2010 #

4 PM

Cycling (Indoor trainer) 1:24:45 intensity: (1:55 @0) + (11:01 @1) + (33:07 @2) + (36:36 @3) + (2:06 @4) 38.0 km (2:14 / km)
ahr:114 max:145

Evening thunderstorm kept me indoors. Rode the ergo bike, watching Tour de France on TV.
1. Warm up 10 min.
2. Fitness test (step test, increase 30 W / step) Result: 4.2 W/kg max.
3. 60 min, profile 3 hills.

Friday Jul 16, 2010 #

2 PM

Orienteering 17:04 intensity: (3 @0) + (7 @1) + (23 @2) + (3:53 @3) + (12:34 @4) + (4 @5) 2.11 km (8:05 / km) +90m 6:40 / km
ahr:138 max:155 shoes: Inov-8 X-Talon 212

Reran course of day 4 of last week's 6 days: forest sprint near Illnau. Since I forgot to take the map to the training (effect of the heat?), had to run without it. Went quite well. Good speed, but not exactly sprint pace. Time last week was 21:13 with major mistakes.
3 PM

Orienteering 23:30 intensity: (11 @0) + (12 @1) + (15 @2) + (1:34 @3) + (20:35 @4) + (43 @5) 3.1 km (7:34 / km) +120m 6:21 / km
ahr:144 max:156 shoes: Inov-8 X-Talon 212

Course of day 5 of last week's 6 days. Middle distance near Guendisau. Found the start area with some luck. Without map and compass again. Time last week was 24:47 ( 1 minute of mistakes ).
8 PM

Note

Plan for 2 weeks pre WMOC:

Next week: 5 days of training with old Jura maps, mainly La Chaux-de-Fonds area. Maybe Lamoura again. 2 trainings/day.
City-O training: races in Vaduz and Appenzell.
Week before WMOC: easy, maybe Chrienseregg (Tuesday).

Thursday Jul 15, 2010 #

7 AM

Running (Morning jog) 32:16 intensity: (32 @0) + (1:10 @1) + (5:38 @2) + (24:20 @3) + (36 @4) 5.01 km (6:27 / km) +100m 5:52 / km
ahr:123 max:138 shoes: newbalance

Breitlen loops.

Tuesday Jul 13, 2010 #

Note
(rest day)

Monday Jul 12, 2010 #

5 PM

Cycling (Mountain bike) 1:38:40 intensity: (1:10 @0) + (1:57 @1) + (30:20 @2) + (1:05:13 @3) 34.63 km (2:51 / km) +302m 2:44 / km
ahr:119 max:131

Wuerenlos - Regensdorf - Seebach - Buchs. Heavy headwind on the way back.

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