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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  Orienteering9 5:02:55 25.32(11:58) 40.75(7:26) 1034
  Running7 1:21:00 7.64(10:36) 12.3(6:35)
  stretching1 5:00
  Total16 6:28:55 32.97 53.05 1034
  [1-5]16 6:22:11

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MoTuWeThFrSaSu

Sunday Mar 13, 2011 #

9 AM

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Inov-8 X-Talon 212

To the start of the race

Orienteering race 39:29 [4] **** 4.9 km (8:03 / km) +100m 7:19 / km
shoes: Inov-8 X-Talon 212

O meeting of Arraiolos, Day 2. Rainy weather. Mix of swamps and rocky hills. Had a very bad race with a lot of mistakes (about 9 minutes lost). Unpleasant finish of the Portugal races.
9th for the day, 4th total (3 s faster would be 2nd total)

Saturday Mar 12, 2011 #

7 AM

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: X-Talon 212-2

Before the night O.
8 AM

Orienteering race 20:00 [5] ** 2.7 km (7:24 / km) +85m 6:24 / km
shoes: X-Talon 212-2

Night O race in Gafanoheira. Good race until control 11 (of 13), then I lost map contact and quit...
10 AM

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: X-Talon 212-2

Before the race.
12 PM

Orienteering race 25:10 intensity: (56 @0) + (12 @2) + (12 @3) + (19:32 @4) + (4:18 @5) *** 3.48 km (7:14 / km) +120m 6:10 / km
ahr:149 max:157 shoes: X-Talon 212-2

O Meeting Arraiolos Day 1. Middle distance race. Easy beginning then more difficult rocky terrain. Not a perfect race, about 1.5 minutes of mistakes. 3rd place for the day, about 40 s behind winner.
7 PM

Running warm up/down 13:00 [3] 2.0 km (6:30 / km)

Friday Mar 11, 2011 #

Event: International Meeting of Arraiolos
 
1 PM

Orienteering 19:55 intensity: (14 @1) + (3:25 @2) + (16:13 @3) + (3 @4) ** 2.8 km (7:08 / km) +18m 6:54 / km
ahr:124 max:139 shoes: Inov-8 X-Talon 212

O meeting Arraiolos, model event 1. Some easy controls.
3 PM

Orienteering 32:11 intensity: (13 @0) + (8 @1) + (2:33 @2) + (23:11 @3) + (6:06 @4) ** 4.41 km (7:18 / km) +100m 6:34 / km
ahr:129 max:146 shoes: Inov-8 X-Talon 212

O meeting Arraiolos. Model event 2. Some more easy controls in the rain.

Thursday Mar 10, 2011 #

1 PM

Orienteering 30:56 intensity: (1:08 @1) + (12:20 @2) + (15:02 @3) + (2:26 @4) *** 3.73 km (8:17 / km) +100m 7:18 / km
ahr:120 max:152 shoes: Inov-8 X-Talon 212

O training near Arraiolos. Map with contour lines only.

Orienteering 12:22 intensity: (10 @0) + (1:01 @1) + (3:26 @2) + (6:24 @3) + (1:21 @4) ** 1.88 km (6:34 / km) +51m 5:47 / km
ahr:121 max:140 shoes: Jalas

Town O training in Montemor. A short sprint course.

Orienteering 14:23 intensity: (13 @1) + (34 @2) + (8:15 @3) + (5:21 @4) ** 1.87 km (7:41 / km) +100m 6:04 / km
ahr:130 max:141 shoes: newbalance

Town O training in Montemor. Another short sprint course.

Tuesday Mar 8, 2011 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

before and after the race.
10 AM

Orienteering 47:24 intensity: (2:59 @0) + (6 @1) + (9 @2) + (1:16 @3) + (41:39 @4) + (1:15 @5) **** 6.6 km (7:11 / km) +155m 6:26 / km
ahr:147 max:155 shoes: Inov-8 X-Talon 212

Portugal O Meeting Day 4. "Long" distance race near Portalegre (same place as Day 3). Bad weather conditions, with rain showers. 3rd race within 24 h.
Except a major mistake at control #6 (wrong reentrant. 2..3 min lost), I had a fairly decent race.
Map

Monday Mar 7, 2011 #

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

Before the race, part with model map.
11 AM

Orienteering race 42:40 intensity: (2:26 @0) + (17 @2) + (2:34 @3) + (35:05 @4) + (2:18 @5) ***** 5.28 km (8:05 / km) +120m 7:16 / km
ahr:146 max:156 shoes: X-Talon 212-2

Portugal O Meeting, Day 3. Middle distance in very difficult terrain (too difficult for me...) . Nice weather again.
I had a very bad race. Lost map contact to controls #5 and #12 ( 2x 4.5 minutes lost). Some more mistakes 30 s .. 1:20. for a total of about 12 minutes.
Length of course (direct) was 3.2 km, I ran 5.3 km ...
Map with Route
C • Wow, cooles Gelände! 3
6 PM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Free

Short warmup for the night race.
7 PM

Orienteering race 18:25 [5] ** 3.1 km (5:56 / km) +85m 5:13 / km
shoes: Nike Free

Portugal O Meeting, Night sprint in the old town of Portalegre. Had a near perfect race on the technically rather easy course. 1st place with a good margin.
Map
10 PM

stretching 5:00 [1]

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