Training Log Archive: kurthuIn the 7 days ending Mar 20, 2011:
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Sunday Mar 20, 2011 #
Orienteering race 1:20:01 [4] *** 12.4 km (6:27 / km) +210m 5:57 / km
shoes: X-Talon 212-2
1st National Event near Bern. Long distance with mass start.
Nice but cold weather. Not quite satisfied with my race. Bad route choice to control #4 ( fell back 1 minute), followed by an ugly mistake (parallel error). Lost another 3..4 minutes. Missed also #7 (1.5 minute) and finally #14 (1 min).
5th place.
Nice but cold weather. Not quite satisfied with my race. Bad route choice to control #4 ( fell back 1 minute), followed by an ugly mistake (parallel error). Lost another 3..4 minutes. Missed also #7 (1.5 minute) and finally #14 (1 min).
5th place.
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 19, 2011 #
Note
(rest day)
Friday Mar 18, 2011 #
4 PM
Running 50:05 8.57 km (5:51 / km) +187m 5:16 / km
ahr:130 max:147 shoes: newbalance
Aggenbuehl - Birch - Otelfingen - Breitlen.
Thursday Mar 17, 2011 #
Cycling (Indoor trainer) 1:00:00 [2] 27.7 km (2:10 / km)
ahr:124 max:138
On ergo bike. Profile: cross country.
stretching 12:00 [1]
Wednesday Mar 16, 2011 #
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-2
To the start of the O training,
3 PM
Orienteering 46:27 *** 6.18 km (7:31 / km) +160m 6:39 / km
ahr:135 max:147 shoes: X-Talon 212-2
O training Niedergoesgen/Buerwald. Easy pace.
Tuesday Mar 15, 2011 #
Running intervals 9:32 [4] 2.4 km (3:58 / km)
shoes: Nike Free
Intervals on the track in Regensdorf. Plan was 2 x 3 x 400 m in 1:40, walking for recovery between intervals and sets.
run, walk
1:35, 1:35
1:36, 1:45
1:37, 4:50
1:35, 1:45
1:34, 2:15
1:35
run, walk
1:35, 1:35
1:36, 1:45
1:37, 4:50
1:35, 1:45
1:34, 2:15
1:35
Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Nike Free
Before and after the interval training. Part road, part track.
stretching 12:00 [1]
Monday Mar 14, 2011 #
Note
(rest day)
Travel day. Back home from Portugal.