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Training Log Archive: kurthu

In the 7 days ending Jun 5, 2011:

activity # timemileskm+m
  Cycling5 5:38:44 61.43(5:31) 98.87(3:26) 1830
  stretching4 55:00
  Orienteering1 40:41 3.23(12:36) 5.2(7:50) 120
  Running2 38:02 3.61(10:32) 5.81(6:32) 45
  Walking1 21:23 1.07(20:04) 1.72(12:28) 350
  Total11 8:13:50 69.34 111.59 2345
  [1-5]11 7:52:14

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MoTuWeThFrSaSu

Sunday Jun 5, 2011 #

11 AM

Cycling race (Mountain bike) 1:12:33 intensity: (6:03 @0) + (3 @1) + (22:34 @2) + (16:43 @3) + (26:47 @4) + (23 @5) ** 17.99 km (4:02 / km) +400m 3:38 / km
ahr:134 max:150

Dachsener Bike-OL. Near Schaffhausen (Cholfirst). Had a decent race with some not so perfect route choices. Lost 1.5 minutes to control #2 and 1 minute to #7 plus 2 or 3 times 30 s.

Saturday Jun 4, 2011 #

2 PM

Cycling (Mountain bike) 21:56 intensity: (22 @0) + (48 @1) + (19:26 @2) + (1:20 @3) 7.3 km (3:00 / km) +20m 2:58 / km
ahr:120 max:134

1st bike O training. Sprint course of week ago in Frauenfeld. Nearly 8 minutes faster ...
Control 2 was under fire (shooting range). Had to circle around it.

Cycling (Mountain bike) 43:18 intensity: (3:35 @0) + (35 @1) + (19:56 @2) + (12:33 @3) + (6:39 @4) 10.11 km (4:17 / km) +260m 3:48 / km
ahr:128 max:146

2nd bike O training Winterthur (Eschenberg). Did middle distance course of last Sunday again. 2 alternative routes, they were faster by nearly 1 Minute each.
10 PM

stretching 10:00 [1]

Friday Jun 3, 2011 #

3 PM

Orienteering 40:41 intensity: (4:14 @0) + (11 @1) + (38 @2) + (7:20 @3) + (22:33 @4) + (5:45 @5) 5.2 km (7:50 / km) +120m 7:01 / km
ahr:144 max:152 shoes: Inov-8 X-Talon 212

O training near Bremgarten. Did M60 course of middle distance champs.
No more hip pain.

Running warm up/down 10:22 intensity: (7 @0) + (30 @1) + (9:45 @2) 1.7 km (6:06 / km) +25m 5:41 / km
ahr:111 max:122 shoes: Inov-8 X-Talon 212

To the start of the O training and back from finish.
10 PM

stretching 15:00 [1]

Thursday Jun 2, 2011 #

5 PM

Cycling (Mountain bike) 55:01 intensity: (32 @1) + (32:38 @2) + (20:36 @3) + (1:15 @4) 14.12 km (3:54 / km) +420m 3:24 / km
ahr:123 max:140

Top of Laegern - Laegernweid - Regensberg

Wednesday Jun 1, 2011 #

Note

Training in May:

Cycling 24 h, 448 km, 7432 +m
Running 4 h, 38 km, 504 +m
Orienteering 3.5 h 28 km, 866 +m
Walking 2.5 h, 13.5 km, 1206 +m
stretching 1.8 h

total 36 h

4 PM

Walking (with poles) 21:23 intensity: (1:39 @0) + (22 @1) + (3:01 @2) + (3:12 @3) + (13:01 @4) + (8 @5) 1.72 km (12:28 / km) +350m 6:10 / km
ahr:139 max:150 shoes: Inov-8 X-Talon 212

Top of Laegern.

Running 27:40 [2] 4.11 km (6:43 / km) +20m 6:34 / km
ahr:116 max:128 shoes: Inov-8 X-Talon 212

Laegern downhill. Very easy jogging. No hip pain.
9 PM

stretching 15:00 [1]

Tuesday May 31, 2011 #

11 AM

Cycling (Mountain bike) 1:23:46 intensity: (4:51 @0) + (1:19 @1) + (54:28 @2) + (21:15 @3) + (1:53 @4) 26.73 km (3:08 / km) +550m 2:50 / km
ahr:122 max:142

Laegern round trip. Eigi - Schartenfels - Niederweningen - Regensberg.
Morning ride, before the rain came in.
10 PM

stretching 15:00 [1]

Monday May 30, 2011 #

6 PM

Cycling 1:02:10 intensity: (45 @0) + (1:52 @1) + (52:10 @2) + (7:23 @3) 22.62 km (2:45 / km) +180m 2:39 / km
ahr:118 max:137

Wuerenlos - Oetlikon - Regensdorf - Buchs.

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