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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Jun 24, 2012:

activity # timemileskm+m
  Orienteering9 6:20:18 21.06(18:03) 33.9(11:13) 1343
  Running6 46:00 4.04(11:23) 6.5(7:05)
  stretching1 8:00
  Walking1 8:00 0.37(21:27) 0.6(13:20) 80
  Total15 7:22:18 25.47 40.99 1423
  [1-5]15 7:00:34
averages - weight:61.5kg

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MoTuWeThFrSaSu

Sunday Jun 24, 2012 #

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

Before the race.
9 AM

Orienteering 13:41 intensity: (25 @0) + (1 @1) + (45 @2) + (33 @3) + (11:39 @4) + (18 @5) ** 2.37 km (5:46 / km) +20m 5:32 / km
ahr:143 max:153 shoes: Nike Free

6th National Event, city sprint in the town of St. Gallen. Technically on the easy side. Had a near perfect race, no mistakes. My pace and HR was rather low in the 9th race within 9 days...

Saturday Jun 23, 2012 #

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)

A rather short warm up.
2 PM

Orienteering race 42:56 intensity: (2:28 @0) + (25 @1) + (20 @2) + (3:11 @3) + (34:52 @4) + (1:40 @5) *** 3.49 km (12:19 / km) +290m 8:42 / km
ahr:140 max:147 shoes: X-Talon 212-3

Appenzeller OL, 5th national event. Physically very demanding. Legs were dead in the uphills. Was not able to push harder, low HR. Some mistakes (~5 min). O race #8 (of 9) in a row.

Friday Jun 22, 2012 #

12 PM

Orienteering (mapping) 1:30:00 [1] ** 5.0 km (18:00 / km) +200m 15:00 / km
shoes: X-Talon 212-3

Mapping Breitlen.
3 PM

stretching 8:00 [1]

6 PM

Orienteering race 28:58 intensity: (4:14 @0) + (7 @1) + (1:08 @2) + (4:25 @3) + (18:35 @4) + (29 @5) *** 4.25 km (6:49 / km) +147m 5:48 / km
ahr:142 max:151 shoes: Nike Free

Clientis 6 Days, Day 5. Race in urban terrain in Weisslingen. Map with scale change 5k to 2k. Bad route to #1 ( 30 s ). A bad mistake in the transition area ( 2.5 min. ) to the start of the 2k part. Then one more of 1.5 min.
3rd place for the day.

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

Before the race.

Thursday Jun 21, 2012 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: x-talon 190

Before the race.
6 PM

Orienteering race 27:18 intensity: (4:10 @0) + (1 @1) + (57 @2) + (1:52 @3) + (15:27 @4) + (4:51 @5) *** 3.41 km (8:00 / km) +80m 7:10 / km
ahr:144 max:155 shoes: x-talon 190

Clientis 6 Days, Day 4.

Wednesday Jun 20, 2012 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: X-Talon 212-3

Before the race.
5 PM

Orienteering race 38:24 intensity: (3:43 @0) + (9 @1) + (1:14 @2) + (4:27 @3) + (23:01 @4) + (5:50 @5) *** 5.26 km (7:18 / km) +101m 6:39 / km
ahr:144 max:155 shoes: X-Talon 212-3

Day 3 of Clientis 6 Days.

Tuesday Jun 19, 2012 #

Orienteering (mapping) 1:30:00 [1] ** 5.0 km (18:00 / km) +200m 15:00 / km
weight:61.5kg shoes: X-Talon 212-3

Mapping Breitlen.

Walking warm up/down 8:00 [2] 0.6 km (13:20 / km) +80m 8:00 / km
shoes: X-Talon 212-3

To the start of the race.
6 PM

Orienteering 23:45 intensity: (3:27 @0) + (8 @1) + (46 @2) + (1:55 @3) + (14:56 @4) + (2:33 @5) **** 2.24 km (10:37 / km) +120m 8:22 / km
ahr:144 max:155 shoes: X-Talon 212-3

Day 2 of Clientis 6 Days. Sprint in a nice rocky terrain near Goldingen/Atzmaennig Had a decent race, lost time in downhills, not taking risks. 2nd place.

Monday Jun 18, 2012 #

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

Before the race.
6 PM

Orienteering race 25:16 intensity: (3:17 @0) + (10 @1) + (36 @2) + (2:01 @3) + (14:42 @4) + (4:30 @5) *** 2.87 km (8:48 / km) +185m 6:39 / km
ahr:144 max:153 shoes: X-Talon 212-2

Day 1 of Clientis 6 Days. A long sprint (short middle?) near Wetzikon. Some (too many) mistakes (2..3 min). 3rd place.

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