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Training Log Archive: kurthu

In the 7 days ending Jan 8, 2012:

activity # timemileskm+m
  Ski XC2 3:01:09 15.79(11:28) 25.41(7:08) 614
  Cycling3 2:45:04 50.08(3:18) 80.6(2:03)
  Running3 1:32:58 9.2(10:06) 14.8(6:17) 257
  stretching4 44:00
  Orienteering1 39:46 3.92(10:09) 6.3(6:18) 90
  Total12 8:42:57 78.99 127.12 961
  [1-5]12 8:11:57

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MoTuWeThFrSaSu

Sunday Jan 8, 2012 #

stretching 10:00 [1]

3 PM

Running 46:47 intensity: (6:26 @0) + (56 @1) + (12:03 @2) + (18:06 @3) + (9:16 @4) 7.3 km (6:24 / km) +157m 5:47 / km
ahr:131 max:147 shoes: newbalance

Otelfingen - Boppelsen. Included intervals 10 x 30 s/ 30 s. Heavy legs, low HR.

Saturday Jan 7, 2012 #

10 PM

Cycling (indoor trainer) 1:00:07 intensity: (1:41 @0) + (3:13 @1) + (52:27 @2) + (2:46 @3) 30.3 km (1:59 / km)
ahr:119 max:132

Ergo bike. Profile: 3 hills.

Friday Jan 6, 2012 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: newbalance

Before/after O training.

stretching 12:00 [1]

2 PM

Orienteering 39:46 intensity: (4:30 @0) + (8 @1) + (45 @2) + (6:51 @3) + (27:00 @4) + (32 @5) ** 6.3 km (6:18 / km) +90m 5:53 / km
ahr:142 max:150 shoes: newbalance

Town O training Opfikon.

Thursday Jan 5, 2012 #

Cycling intervals (indoor trainer) 45:00 [3] 20.0 km (2:15 / km)
ahr:130 max:154

Intervals on ergo bike: 5 x ( 2 min @ 200 W, 3 min @ 100 W ).

Wednesday Jan 4, 2012 #

8 PM

Cycling (indoor trainer) 59:57 intensity: (4:18 @0) + (1:20 @1) + (49:03 @2) + (5:16 @3) 30.3 km (1:59 / km)
ahr:122 max:131

Ergo bike. Profile: 3 hills.

Tuesday Jan 3, 2012 #

2 PM

Ski XC (classic) 2:00:50 intensity: (1:28 @1) + (1:31:33 @2) + (27:49 @3) 15.05 km (8:02 / km) +443m 7:00 / km
ahr:123 max:139

Uaul Grond - Flims Waldhaus. Bad track. Final 3 km was jogging.
7 PM

stretching 10:00 [1]

Monday Jan 2, 2012 #

12 PM

Ski XC (classic) 1:00:19 intensity: (6:56 @0) + (14 @1) + (15:45 @2) + (34:11 @3) + (3:13 @4) 10.36 km (5:49 / km) +171m 5:23 / km
ahr:131 max:143

3 x Prada loop.
3 PM

Running 31:11 intensity: (7:09 @0) + (1 @1) + (1:00 @2) + (19:31 @3) + (3:30 @4) 5.0 km (6:14 / km) +100m 5:40 / km
ahr:136 max:145

Porclis - Mulin. Included 9 x 30 s run / 30 s jog.
8 PM

stretching 12:00 [1]

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