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Training Log Archive: kurthu

In the 7 days ending Feb 13, 2011:

activity # timemileskm+m
  Running6 4:18:43 25.37(10:12) 40.83(6:20) 840
  Cycling3 3:25:00 61.21(3:21) 98.5(2:05)
  stretching5 1:01:00
  Walking1 35:00 1.55(22:32) 2.5(14:00) 350
  Orienteering1 16:09 1.24(13:00) 2.0(8:05)
  Total16 9:35:52 89.37 143.83 1190
  [1-5]16 9:21:02

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MoTuWeThFrSaSu

Sunday Feb 13, 2011 #

2 PM

Running warm up/down 8:03 intensity: (44 @1) + (7:11 @2) + (8 @3) 1.21 km (6:41 / km) +24m 6:05 / km
ahr:114 max:135 shoes: newbalance

A short warmup.

Running tempo 26:57 intensity: (1:19 @0) + (44 @2) + (2:16 @3) + (7:56 @4) + (14:42 @5) 4.95 km (5:26 / km) +180m 4:36 / km
ahr:147 max:155 shoes: newbalance

Breitlen loops at a good pace.
7 PM

stretching 13:00 [1]

9 PM

Cycling (Indoor trainer) 1:00:00 [2] 29.0 km (2:04 / km)
ahr:117 max:129

Fat burning on the ergo bike. Profile: 3 hills.

Saturday Feb 12, 2011 #

Orienteering race 16:09 [1] ** 2.0 km (8:05 / km)
shoes: Nike Free

Indoor O in Altendorf. 4 short sprints, 14 controls each. 4:22 + 3:49 + 4:27 + 3:31.Too many controls to come up to speed, no sweat either.

Map (shows a course of '09, but the setup was nearly the same this time).
10 PM

Cycling (Indoor trainer) 1:00:00 [2] 27.3 km (2:12 / km)
ahr:122 max:140

On ergo bike. Profile: cross country.

Friday Feb 11, 2011 #

1 PM

Running intervals 1:14:04 intensity: (2:52 @0) + (1:07 @1) + (47:04 @2) + (6:12 @3) + (11:26 @4) + (5:23 @5) 11.05 km (6:42 / km) +202m 6:08 / km
ahr:127 max:155 shoes: newbalance

Parlatsch - Prada - Porclis.
Intervals: 1 x 4 min, 2 x 2/2 min, 4 x 1/1 min, 8 x 30/30 s
3 PM

stretching 12:00 [1]

Thursday Feb 10, 2011 #

Walking (with poles) 35:00 [1] 2.5 km (14:00 / km) +350m 8:14 / km
shoes: newbalance

Fidaz parking - Bargis and back. Only uphill logged.

Note
(rest day)

10 PM

stretching 12:00 [1]

Wednesday Feb 9, 2011 #

Running (morning jog) 24:26 [2] 4.0 km (6:07 / km) +80m 5:33 / km
shoes: newbalance

Breitlen loop. In the fog.
3 PM

Running 38:13 intensity: (3:18 @0) + (25 @1) + (16:22 @2) + (12:09 @3) + (5:02 @4) + (57 @5) 6.02 km (6:21 / km) +104m 5:51 / km
ahr:130 max:152 shoes: newbalance

2nd jogging of the day: Parlatsch - Prada in the sunshine. Included 2 tempo sections: 4 min (970 m) and 2 min (520 m).
8 PM

stretching 12:00 [1]

Tuesday Feb 8, 2011 #

Cycling (Indoor trainer) 1:25:00 [2] 42.2 km (2:01 / km)
ahr:118 max:131

Ergo bike marathon. Burning some fat. Profile: 3 hills.

Monday Feb 7, 2011 #

10 AM

Running (Morning jog) 25:00 [2] 4.0 km (6:15 / km) +80m 5:41 / km
shoes: newbalance

Breitlen loop.
3 PM

Running warm up/down 13:09 intensity: (14 @0) + (1:02 @1) + (11:20 @2) + (33 @3) 1.9 km (6:55 / km) +52m 6:05 / km
ahr:117 max:131 shoes: newbalance

Before the interval training.

Running intervals 48:51 intensity: (7:07 @0) + (18:22 @2) + (9:43 @3) + (12:38 @4) + (1:01 @5) 7.7 km (6:21 / km) +118m 5:54 / km
ahr:133 max:152 shoes: newbalance

2 sets of 10 x ( 30 s run / 30 s jog ). Walking/jogging between sets.
8 PM

stretching 12:00 [1]

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