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Training Log Archive: kurthu

In the 7 days ending Mar 25, 2012:

activity # timemileskm+m
  Cycling6 3:30:25 65.62(3:12) 105.6(2:00)
  Orienteering4 2:59:28 14.16(12:40) 22.79(7:52) 695
  Running4 1:10:50 5.67 9.12 206
  Total14 7:40:43 85.45 137.51 901
  [1-5]14 7:26:56
averages - weight:61.5kg

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MoTuWeThFrSaSu

Sunday Mar 25, 2012 #

Orienteering race 27:54 [5] *** 4.5 km (6:12 / km) +55m 5:51 / km

Pfaeffiker OL. Forest sprint to begin with (1.8 km eff. 55m climb, 13:31) then an urban sprint (2.5 km eff, 14:23). 33 controls total.
Best time M65. No back pain this time.

Saturday Mar 24, 2012 #

Event: Swiss Championships Night
 
9 AM

Cycling (indoor trainer) 30:00 intensity: (14 @0) + (1:16 @1) + (28:30 @2) 15.5 km (1:56 / km)
ahr:117 max:127

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

Running warm up/down 10:00 [2]
shoes: X-Talon 212-2

To the start of the race.
8 PM

Orienteering race 49:43 [5] *** 6.3 km (7:53 / km) +200m 6:49 / km
(injured) shoes: X-Talon 212-2

Night championships in Wil. Mass start and unusual course with butterfly and pentagon. Also map change 10k/5k. Had some problems to run the correct sequence of controls. 1 major mistake ( 3.5 minutes ) + some minor ones ( another 3 minutes. Still some back pain also.
5th place out of 18.

Friday Mar 23, 2012 #

10 AM

Cycling 30:13 intensity: (1:15 @0) + (3:09 @1) + (25:49 @2) 15.6 km (1:56 / km)
ahr:112 max:125

Morning ride on ergo bike. Profile: fatburner 1.

Thursday Mar 22, 2012 #

9 AM

Cycling (indoor trainer) 30:03 intensity: (1 @0) + (1:22 @1) + (28:40 @2) 15.3 km (1:58 / km)
ahr:117 max:127

Recovery ride on ergo bike. Profile: 3 hills.
6 PM

Running 39:50 intensity: (4:19 @0) + (41 @1) + (10:18 @2) + (24:09 @3) + (23 @4) 6.52 km (6:06 / km) +106m 5:39 / km
ahr:130 max:140 shoes: newbalance

Evening jogging. Birch - Otelfingen - Breitlen.

Wednesday Mar 21, 2012 #

8 PM

Orienteering race 58:03 intensity: (5:37 @0) + (14 @1) + (4:35 @2) + (25:08 @3) + (20:48 @4) + (1:41 @5) *** 6.07 km (9:34 / km) +260m 7:53 / km
ahr:137 max:152 shoes: X-Talon 212-2

Night O race in Bonstetten/Feldenmas. Hope to do better at NOM on Saturday...
9 PM

Running tempo 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-2

Short warm up and back from finish.

Tuesday Mar 20, 2012 #

9 AM

Cycling (indoor trainer) 30:02 intensity: (55 @0) + (1:54 @1) + (27:13 @2) 15.2 km (1:59 / km)
ahr:113 max:127 (injured)

Morning ride on ergo bike. Profile: fatburner 1.
2 PM

Running warm up/down 14:00 [1] 1.6 km (8:45 / km) +100m 6:40 / km
shoes: X-Talon 212-2

Before/after O training.
3 PM

Orienteering 43:48 intensity: (1:15 @0) + (15 @1) + (1:54 @2) + (8:01 @3) + (29:11 @4) + (3:12 @5) ** 5.92 km (7:24 / km) +180m 6:25 / km
ahr:142 max:152 weight:61.5kg (injured) shoes: X-Talon 212-2

O training Altstetterwald. Reran course of 10 days ago (same time).

Monday Mar 19, 2012 #

9 AM

Cycling (indoor trainer) 30:07 intensity: (11 @0) + (1:02 @1) + (28:54 @2) 14.5 km (2:05 / km)
ahr:115 max:127 (injured)

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

Cycling (indoor trainer) 1:00:00 [3] 29.5 km (2:02 / km)
ahr:132 max:143

Ergo bike once more. Profile: cross country.

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