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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Mar 11, 2012:

activity # timemileskm+m
  Orienteering3 2:14:14 11.33(11:51) 18.23(7:22) 390
  Running3 1:55:22 10.75(10:44) 17.3(6:40) 477
  Cycling3 1:30:02 27.96(3:13) 45.0(2:00)
  stretching2 20:00
  Total11 5:59:38 50.04 80.53 867
  [1-5]11 5:39:16
averages - weight:62kg

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Sunday Mar 11, 2012 #

12 PM

Orienteering race 51:46 intensity: (5:15 @0) + (36 @1) + (5:51 @2) + (21:23 @3) + (18:41 @4) **** 6.78 km (7:38 / km) +20m 7:31 / km
ahr:136 max:146 (injured) shoes: X-Talon 212-2

Luzerner OL, Schiltwald. Forest without relief/climb, with very bad runability. Had a very bad race. 3 major mistakes, about 12 minutes total. Lower back pain from the beginning.

Saturday Mar 10, 2012 #

2 PM

Orienteering race 43:46 intensity: (1:43 @0) + (35 @1) + (23 @2) + (2:38 @3) + (11:42 @4) + (26:45 @5) *** 6.21 km (7:03 / km) +190m 6:07 / km
ahr:148 max:155 shoes: X-Talon 212-2

Saeuliaemtler OL near Schlieren (Altstetterwald).
Perfect conditions, rather easy and fast course. Made some mistakes (2..3 minutes and - worse - catched a wrong control. Too bad. Time was 2nd best.
C • wrong control 1

Thursday Mar 8, 2012 #

8 AM

Cycling (indoor trainer) 29:59 intensity: (35 @0) + (1:34 @1) + (27:50 @2) 15.0 km (2:00 / km)
ahr:112 max:125

Morning ride on ergo bike. Profile: 3 hills.
3 PM

Running warm up/down 14:16 intensity: (33 @0) + (2:00 @1) + (10:05 @2) + (1:38 @3) 2.06 km (6:56 / km) +55m 6:07 / km
ahr:124 max:134 shoes: newbalance

Warm up before intervals.

Running intervals 39:39 intensity: (4:00 @0) + (12:48 @2) + (11:22 @3) + (9:21 @4) + (2:08 @5) 6.3 km (6:18 / km) +102m 5:49 / km
ahr:135 max:171 shoes: newbalance

Intervals 30 s run / 30 s jog. 1 set of 10 and 1 set of 6.

Wednesday Mar 7, 2012 #

stretching 10:00 [1]

9 AM

Cycling (indoor trainer) 30:00 intensity: (14 @0) + (1:00 @1) + (28:46 @2) 15.0 km (2:00 / km)
ahr:116 max:127

Morning ride on ergo bike. Profile: 3 hills.

Tuesday Mar 6, 2012 #

2 PM

Orienteering 38:42 intensity: (4:38 @0) + (24 @1) + (1:27 @2) + (9:32 @3) + (22:41 @4) *** 5.23 km (7:24 / km) +180m 6:19 / km
ahr:139 max:148 shoes: X-Talon 212-2

O training Gontenschwil/Bruennelichruez. H65 course of Rymenzburger OL.
3 PM

Running warm up/down 15:00 [2] 1.8 km (8:20 / km) +80m 6:49 / km
shoes: X-Talon 212-2

To/from O training.

Monday Mar 5, 2012 #

9 AM

Cycling (indoor trainer) 30:03 intensity: (2 @0) + (1:27 @1) + (28:34 @2) 15.0 km (2:00 / km)
ahr:114 max:126 weight:62kg

Morning ride on ergo bike. Profile: 3 hills.
3 PM

Running intervals 46:27 intensity: (3:22 @0) + (1:02 @1) + (18:41 @2) + (11:04 @3) + (7:11 @4) + (5:07 @5) 7.14 km (6:30 / km) +240m 5:34 / km
ahr:131 max:153 shoes: newbalance

Breitlen loops. 4 x short loop ( 750 m, 35 m ascent ), at a decent pace.
7 PM

stretching 10:00 [1]

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