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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Jan 15, 2012:

activity # timemileskm+m
  Orienteering3 1:51:48 11.7(9:33) 18.83(5:56) 154
  Running4 1:16:47 7.31(10:30) 11.77(6:32) 130
  Cycling1 1:00:02 18.83(3:11) 30.3(1:59)
  stretching3 34:00
  Total9 4:42:37 37.84 60.9 284
  [1-5]9 4:35:02
averages - weight:64kg

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MoTuWeThFrSaSu

Sunday Jan 15, 2012 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Nike Free

Before and after the race.
11 AM

Orienteering 42:07 intensity: (2:37 @0) + (49 @2) + (11 @3) + (22:18 @4) + (16:12 @5) ** 6.88 km (6:07 / km) +53m 5:54 / km
ahr:148 max:154 weight:64kg shoes: Nike Free

Town O race in Bassersdorf. Nice weather, good conditions. Had a decent race, some minor mistakes, less than 1 minute total. 3rd place (out of 23), 1:49 behind winner. Speed too low, weight too high (4kg) ...
C • Der Winterspeck muss weg ;-) 3

Saturday Jan 14, 2012 #

stretching 12:00 [1]

2 PM

Running 35:47 intensity: (51 @1) + (23:09 @2) + (11:47 @3) 5.27 km (6:48 / km) +130m 6:03 / km
ahr:124 max:139 shoes: newbalance

Otelfingen - Breitlen, easy jogging in nice sunshine. Included some speedups.

Friday Jan 13, 2012 #

Note
(rest day)

Thursday Jan 12, 2012 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: newbalance

Before/after O training.

stretching 12:00 [1]

2 PM

Orienteering 39:01 intensity: (2:02 @0) + (1:02 @2) + (1:46 @3) + (34:01 @4) + (10 @5) ** 6.45 km (6:03 / km) +75m 5:43 / km
ahr:143 max:150 shoes: newbalance

Town O training Effretikon.

Wednesday Jan 11, 2012 #

8 PM

Cycling 1:00:02 intensity: (2:43 @0) + (1:30 @1) + (47:55 @2) + (7:54 @3) 30.3 km (1:59 / km)
ahr:122 max:134

Ergo bike. Profile: 3 hills.

Tuesday Jan 10, 2012 #

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

Before/after O training.

stretching 10:00 [1]

2 PM

Orienteering 30:40 intensity: (13 @0) + (35 @2) + (4:48 @3) + (15:42 @4) + (9:22 @5) ** 5.5 km (5:35 / km) +26m 5:27 / km
ahr:146 max:156 shoes: newbalance

Town O training in Baar. Some lower back pain at the beginning.
C • bist ja wieder mal top vorb... 3

Monday Jan 9, 2012 #

Note
(rest day)

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