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Training Log Archive: kurthu

In the 7 days ending Feb 20, 2011:

activity # timemileskm+m
  Running4 2:35:47 15.57(10:01) 25.05(6:13) 300
  Walking1 2:00:00 6.21(19:19) 10.0(12:00) 250
  Orienteering2 1:13:19 6.06(12:06) 9.75(7:31) 327
  Cycling1 1:00:00 17.65(3:24) 28.4(2:07)
  stretching2 24:00
  Total10 7:13:06 45.49 73.2 877
  [1-5]10 7:01:30

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MoTuWeThFrSaSu

Sunday Feb 20, 2011 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Before and after the race.
12 PM

Orienteering race 21:28 intensity: (3 @2) + (7 @3) + (45 @4) + (20:33 @5) ** 3.72 km (5:47 / km) +77m 5:14 / km
ahr:156 max:163 shoes: Nike Free

Town O race in Chur. Had a good race. A small mistake to control #10 (15 s).

Saturday Feb 19, 2011 #

Walking (with poles) 2:00:00 [1] 10.0 km (12:00 / km) +250m 10:40 / km
shoes: newbalance

Pintrun - Conn - Lake Cresta. Spring weather.

Friday Feb 18, 2011 #

2 PM

Running 45:02 intensity: (3:20 @0) + (54 @1) + (13:58 @2) + (17:26 @3) + (3:12 @4) + (6:12 @5) 7.25 km (6:12 / km) +133m 5:41 / km
ahr:132 max:157 shoes: newbalance

Jogging near Bonaduz. Included 10 x ( 30 s run / 30 s jog ) with very pleasing pace and HR graphics.
7 PM

stretching 12:00 [1]

Thursday Feb 17, 2011 #

Note
(rest day)

Wednesday Feb 16, 2011 #

3 PM

Running intervals 38:32 intensity: (3:15 @0) + (35 @1) + (23:17 @2) + (4:34 @3) + (3:41 @4) + (3:10 @5) 6.21 km (6:12 / km)
ahr:128 max:157 shoes: Nike Free

Intervals on the track in Regensdorf. Didn't want to overdo it (first time on track this year), so planned just 4 x 400 m in 1:40.

1:39 run, 1:55 walk/jog
1:41, 1:42
1:38, 1:43
1:37
C • Jetzt willst Du es aber wisssen 4
9 PM

Cycling (Indoor trainer) 1:00:00 [2] 28.4 km (2:07 / km)
ahr:115 max:128

Ergo bike fatburning. Profile: 3 hills.

Tuesday Feb 15, 2011 #

2 PM

Orienteering 51:51 intensity: (1:44 @0) + (18 @1) + (21:32 @2) + (28:17 @3) *** 6.04 km (8:35 / km) +250m 7:07 / km
ahr:128 max:138 shoes: X-Talon 212-2

O training Altberg-West. 3 short loops, easy paced.
10 PM

stretching 12:00 [1]

Monday Feb 14, 2011 #

3 PM

Running 52:13 intensity: (3:17 @0) + (53 @1) + (11:46 @2) + (31:48 @3) + (4:29 @4) 8.59 km (6:05 / km) +167m 5:33 / km
ahr:131 max:141 shoes: newbalance

Otelfingen - Aggenbuehl - Birch - Breitlen. Sunny and warm.

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