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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  Orienteering5 3:32:19 17.62(12:03) 28.35(7:29) 763
  Running4 1:09:00 5.9(11:41) 9.5(7:16) 170
  Ski downhill1 40:00
  Total8 5:21:19 23.52 37.85 933
  [1-5]8 5:11:18

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MoTuWeThFrSaSu

Sunday Apr 15, 2012 #

Event: 3. Nationaler, Cholfirst
 
10 AM

Orienteering race 1:01:37 intensity: (5:53 @0) + (10 @1) + (36 @2) + (5:59 @3) + (47:56 @4) + (1:03 @5) *** 8.58 km (7:11 / km) +200m 6:26 / km
ahr:143 max:150 shoes: X-Talon 212-2

National event near Schaffhausen, Cholfirst. Bad weather, rain and low temperature. Race was more or less decent. Total time loss was about 4 minutes: controls 3 (missed), 10 (route), 11 (route) and 15 (route). Felt tired, couldn't push hard. Low HR.
11 AM

Running warm up/down 23:00 [2] 3.0 km (7:40 / km) +100m 6:34 / km
shoes: X-Talon 212-2

To the start of the race and then back from finish.

Saturday Apr 14, 2012 #

Event: 2. Nationaler, Andelfingen
 

Orienteering race 15:16 [5] *** 2.4 km (6:22 / km) +30m 5:59 / km
shoes: Nike Free

Sprint #1: Andelfingen. 2 bad mistakes ( 2 min ? ).

Orienteering race 15:44 [5] ** 2.8 km (5:37 / km) +10m 5:31 / km
shoes: Nike Free

Sprint #2: Kleinandelfingen. Decent race. Bad route to #6 ( 30 s ).

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Nike Free

Warm up before the races.

Thursday Apr 12, 2012 #

11 AM

Ski downhill 40:00 [1]

Flims/Nagens, my one and only downhill skiing of this winter.

3 PM

Orienteering 13:56 intensity: (42 @0) + (15 @1) + (6:47 @2) + (6:12 @3) ** 2.37 km (5:53 / km) +35m 5:29 / km
ahr:127 max:136 shoes: newbalance

Town O training in the old town of Chur. Sprint 1, rather easy pace.

Orienteering 11:27 intensity: (1:54 @0) + (57 @2) + (3:26 @3) + (5:10 @4) ** 2.02 km (5:40 / km) +30m 5:16 / km
ahr:138 max:148 shoes: newbalance

...and a 2nd sprint at the same place. Pushing a bit more.
4 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: newbalance

Before, between and after the sprints.

Wednesday Apr 11, 2012 #

Note
(rest day)

Nasty weather. Cold, snow showers.

Tuesday Apr 10, 2012 #

6 PM

Orienteering 39:21 intensity: (1:32 @0) + (41 @1) + (30:20 @2) + (6:48 @3) **** 3.69 km (10:40 / km) +218m 8:14 / km
ahr:122 max:137 shoes: X-Talon 212-2

O training Ems/Ils Aults. Recovery pace.

Monday Apr 9, 2012 #

Event: 1. Nationaler, Rappenchopf
 
11 AM

Orienteering 54:58 intensity: (5:30 @2) + (6:30 @3) + (31:32 @4) + (11:26 @5) *** 6.5 km (8:27 / km) +240m 7:08 / km
ahr:145 max:154 shoes: X-Talon 212-2

1st national event near Langenthal. Bad race: 2 major mistakes (2 x 2 min), unable to run a good pace.

Running warm up/down 16:00 [2] 2.0 km (8:00 / km) +70m 6:49 / km
shoes: X-Talon 212-2

To the start of the race.

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