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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Feb 5, 2012:

activity # timemileskm+m
  Cycling6 5:12:10 93.64(3:20) 150.7(2:04)
  Orienteering2 1:45:08 8.85(11:53) 14.24(7:23) 348
  Running3 1:28:46 8.78(10:07) 14.12(6:17) 251
  stretching4 40:00
  Total15 9:06:04 111.27 179.07 599
  [1-5]15 8:39:44

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MoTuWeThFrSaSu

Sunday Feb 5, 2012 #

Note
(rest day)

Saturday Feb 4, 2012 #

2 PM

Orienteering race 55:38 intensity: (7:07 @0) + (33 @2) + (2:09 @3) + (37:23 @4) + (8:26 @5) ** 6.88 km (8:05 / km) +180m 7:09 / km
ahr:146 max:153 shoes: x-talon 190

Muba-OL near Basle. Same forest - Allschwilerwald - as every year. Sunny but cold. More snow on the ground than expected (20 cm).
Course was easy but I made some mistakes, ~4 min. total. Still best time M65 ( of only 5 ).
3 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: x-talon 190

Before/after the race.

Friday Feb 3, 2012 #

2 PM

Running 25:31 intensity: (54 @0) + (46 @1) + (18:11 @2) + (5:40 @3) 4.07 km (6:16 / km) +96m 5:36 / km
ahr:122 max:134 shoes: x-talon 190

Hulligen - Breitlen. Short and easy jogging. Blue sky, but cold wind blowing.
8 PM

Cycling (indoor trainer) 1:00:00 intensity: (2:06 @0) + (3:00 @1) + (48:06 @2) + (6:48 @3) 29.7 km (2:01 / km)
ahr:120 max:133

Ergo bike. Profile: 3 hills.
9 PM

stretching 10:00 [1]

Thursday Feb 2, 2012 #

8 AM

Cycling (indoor trainer) 1:00:04 intensity: (21 @0) + (5:34 @1) + (54:09 @2) 28.0 km (2:09 / km)
ahr:114 max:126

Early morning ride on the ergo bike. Profile: 3 hills.
12 PM

stretching 10:00 [1]

5 PM

Cycling (indoor trainer) 1:02:02 intensity: (5:10 @0) + (42 @1) + (36:44 @2) + (15:29 @3) + (3:57 @4) 29.0 km (2:08 / km)
ahr:130 max:142

On ergo bike: 10 x 1 min @ 220 W every 5 minutes. @ 100 W in between.

Wednesday Feb 1, 2012 #

2 PM

Orienteering 49:30 intensity: (4:44 @0) + (10 @1) + (18:47 @2) + (25:49 @3) *** 7.37 km (6:43 / km) +168m 6:02 / km
ahr:130 max:138

O training Ruemlangerwald. Easy pace.

Tuesday Jan 31, 2012 #

8 AM

Cycling (indoor trainer) 1:00:03 intensity: (1:05 @0) + (2:03 @1) + (56:53 @2) + (2 @3) 29.0 km (2:04 / km)
ahr:118 max:130

Wake up ride on ergo bike. Profile: 3 hills.
4 PM

Running 43:15 intensity: (4:11 @0) + (48 @1) + (9:37 @2) + (20:04 @3) + (6:55 @4) + (1:40 @5) 7.05 km (6:08 / km) +155m 5:32 / km
ahr:132 max:153 shoes: X-Talon 212-2

Hulligen - Otelfingen - Breitlen. Included intervals: 10 x 30s run / 30 s jog.
8 PM

stretching 10:00 [1]

Monday Jan 30, 2012 #

1 PM

Cycling (indoor trainer) 1:00:01 intensity: (42 @0) + (6:00 @1) + (49:36 @2) + (3:43 @3) 30.0 km (2:00 / km)
ahr:114 max:130

Ergo bike. Profile: 3 hills.
2 PM

Cycling (indoor trainer) 10:00 [3] 5.0 km (2:00 / km)
ahr:120 max:140

Fitness test on ergo bike.



4 years ago: Test of Jan. 22, 2008:


Fitness decreasing with age ;-(
8 PM

stretching 10:00 [1]

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