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Training Log Archive: kurthu

In the 7 days ending Mar 18, 2012:

activity # timemileskm+m
  Cycling4 4:56:47 91.28(3:15) 146.9(2:01)
  Orienteering1 43:59 3.24(13:34) 5.22(8:26) 220
  Running2 43:38 3.85(11:20) 6.2(7:02) 20
  Walking1 26:31 1.08(24:39) 1.73(15:19) 349
  Total7 6:50:55 99.45(4:08) 160.05(2:34) 589
  [1-5]7 6:28:19

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MoTuWeThFrSaSu

Sunday Mar 18, 2012 #

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: X-Talon 212-2

To the start of the race. Slowly due to back pain.
12 PM

Orienteering 43:59 intensity: (2:47 @0) + (1:15 @2) + (3:01 @3) + (13:04 @4) + (23:52 @5) *** 5.22 km (8:26 / km) +220m 6:58 / km
ahr:148 max:158 (injured) shoes: X-Talon 212-2

Hinderbanker OL, regional event near Hettiswil. Technically on the easy side, nice forest, good runnability. Weather changed to rainy and lower temperature.
Still some lower back pain, held the pace low therefore. Had a near perfect race (low speed helps a lot...).
3rd place out of 31, only 27 s behind winner.

Saturday Mar 17, 2012 #

2 PM

Walking (with poles) 26:31 intensity: (2:49 @0) + (40 @1) + (9:08 @2) + (10:02 @3) + (3:52 @4) 1.73 km (15:19 / km) +349m 7:38 / km
ahr:128 max:142 (injured) shoes: newbalance

Top of Laegern.

Running 35:38 intensity: (33 @0) + (35:05 @2) 5.2 km (6:51 / km) +20m 6:44 / km
ahr:121 max:129 (injured) shoes: newbalance

Laegern downhill. Very easy jogging.

Friday Mar 16, 2012 #

8 PM

Cycling (indoor trainer) 1:31:59 intensity: (5:42 @0) + (2:08 @1) + (45:26 @2) + (33:11 @3) + (5:32 @4) 45.0 km (2:03 / km)
ahr:127 max:148 (injured)

Ergo bike. Profile 3 hills + intervals 5 x 1 min @ 220 W.

Wednesday Mar 14, 2012 #

9 PM

Cycling (indoor trainer) 1:00:07 intensity: (3:21 @0) + (49 @1) + (14:22 @2) + (27:50 @3) + (13:45 @4) 30.2 km (1:59 / km)
ahr:133 max:146 (injured)

On ergo bike. Profile: cross country.

Tuesday Mar 13, 2012 #

8 PM

Cycling 1:24:28 intensity: (7:20 @0) + (1:01 @1) + (50:16 @2) + (24:10 @3) + (1:41 @4) 42.2 km (2:00 / km)
ahr:126 max:141 (injured)

Ergo bike marathon. Profile: 3 hills.

Monday Mar 12, 2012 #

4 PM

Cycling (indoor trainer) 1:00:13 intensity: (4 @0) + (6:02 @1) + (54:07 @2) 29.5 km (2:02 / km)
ahr:114 max:127 (injured)

Ergo bike. Profile: 3 hills. Alternative training due to lower back pain.

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