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Training Log Archive: kurthu

In the 7 days ending May 12, 2013:

activity	#	time	miles		km		+m
Orienteering	5	3:50:06	13.7	(16:48)	22.05	(10:26)	776
Cycling	2	1:54:05	16.48	(6:55)	26.53	(4:18)	656
Running	3	1:22:13	8.21	(10:01)	13.22	(6:13)	128
Total	10	7:06:24	38.4	(11:06)	61.8	(6:54)	1560

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Sunday May 12, 2013 #

11 AM

Orienteering race 55:31 [5] **** 6.05 km (9:11 / km) +229m 7:43 / km
shoes: X-Talon 212-3

4th National event, classic distance, in Cunardo/Italy. Good conditions again. Course was physically and technically demanding. Made more mistakes than expected, about 5 minutes total.

Saturday May 11, 2013 #

2 PM

Orienteering race 34:15 [5] **** 3.38 km (10:07 / km) +100m 8:49 / km
shoes: X-Talon 212-3

3rd National event, a middle distance race, in Cunardo/Italy. Fine terrain and weather. Course mainly downhill. Had a fairly decent race, maybe 3 minutes of mistakes total.

Friday May 10, 2013 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Kinvara2

Before and after the race.

5 PM

Orienteering race 22:39 [4] *** 2.8 km (8:05 / km) +100m 6:52 / km
shoes: Kinvara2

Urban O sprint in Novaggio. Had a very bad performance. Couldn't concentrate on the map. Forget it...

Thursday May 9, 2013 #

8 AM

Cycling 32:13 [2] 6.43 km (5:01 / km) +256m 4:11 / km

Morning ride in the neighboorhood of the campsite in Astano. Steep terrain.

2 PM

Orienteering 27:41 [5] *** 2.89 km (9:35 / km) +175m 7:22 / km
shoes: X-Talon 212-3

O relay near Astano, 3rd leg for OLG Huttwil. Nice terrain. Course was rather easy. Made 1 mistake at 2nd last control (50 s).

Wednesday May 8, 2013 #

Cycling (MTB) 1:21:52 [3] 20.1 km (4:04 / km) +400m 3:42 / km
ahr:116 max:136

Uaul Grond - Staderas - Conn - Pintrun.

Tuesday May 7, 2013 #

7 AM

Running (Morning jog) 26:41 4.01 km (6:40 / km) +125m 5:46 / km
ahr:117 max:131 shoes: Kinvara2

Bingert - Breitlen loop.

4 PM

Running warm up/down 11:07 1.73 km (6:27 / km) +1m 6:26 / km
ahr:120 max:128 shoes: Kinvara2

Warm up for track workout.

Running intervals 24:43 4.49 km (5:31 / km)
ahr:134 max:154 shoes: Kinvara2

Intervals on the track in Regensdorf. First time on the track this year. Tried to replicate PG's track workout of May 2. Didn't succeed 100 %. It is hard to run solo. A good workout nevertheless.
1) 1-2-2-2 minutes with 1 minute walk between, ( 250m / 460m / 440m / 480m ).
2) 4 x 300 m, full rest between, ( 75s / 76s / 77s / 74s ).
3) 2 x 400 m, full rest between, ( 1:39 / 1:42 ).

Running warm up/down 6:42 1.0 km (6:41 / km) +2m 6:37 / km
ahr:126 max:130 shoes: Kinvara2

Warm down after the intervals.

Monday May 6, 2013 #

4 PM

Orienteering 1:30:00 [1] ** 6.93 km (12:59 / km) +172m 11:33 / km

Checking controls for photo-O Boppelsen (Move Woche).

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