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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending May 13, 2012:

activity # timemileskm+m
  Orienteering6 2:27:30 14.99(9:50) 24.13(6:07) 329
  Running4 31:00 2.8(11:05) 4.5(6:53)
  Total10 2:58:30 17.79(10:02) 28.63(6:14) 329
  [1-5]10 2:56:18

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MoTuWeThFrSaSu

Sunday May 13, 2012 #

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

Before/ after the O race.
7 PM

Orienteering race 24:26 [5] ** 3.9 km (6:16 / km) +80m 5:41 / km
shoes: Nike Free

Sprint in the old town of Bern. Legs very heavy.
10 PM

Note

9 days of Lac-O-Lac work done. Finito for me, 6 days more for the other staff members.

Friday May 11, 2012 #

9 AM

Orienteering 25:36 [3] ** 4.2 km (6:06 / km) +55m 5:43 / km
shoes: Nike Free

Morning jog: Reran course of Yesterday. Alternate routes. Leg much better now, that's good.
10 PM

Orienteering race 24:02 [4] *** 4.0 km (6:01 / km) +30m 5:47 / km
shoes: Nike Free

Urban night sprint in the city of Solothurn. Had a near perfect race (rather moderate pace). Knee and hamstring seem to be ok again.

Thursday May 10, 2012 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Nike Free

Bfore the race.
7 PM

Orienteering race 28:59 [4] *** 4.4 km (6:35 / km) +60m 6:10 / km
shoes: Nike Free

Urban O race in Herzogenbuchsee. Major mistakes.

Wednesday May 9, 2012 #

5 PM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Nike Free

Warm up on the track.
6 PM

Orienteering race 25:53 intensity: (2:12 @0) + (7 @1) + (22 @2) + (28 @3) + (11:54 @4) + (10:50 @5) ** 4.63 km (5:35 / km) +4m 5:34 / km
ahr:147 max:155 shoes: Nike Free

Urban O race in Zofingen. No rain this time!

Note

5 days of Lac-O-Lac work done - 4 to go.

Tuesday May 8, 2012 #

Orienteering race 18:34 [4] ** 3.0 km (6:11 / km) +100m 5:18 / km
ahr:145 max:153 (injured) shoes: Nike Free

Urban sprint in Koelliken. Once more in the rain and with sore hamstring.
6 PM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Nike Free

Before the race.

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