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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Jun 9, 2013:

activity # timemileskm+m
  Running7 2:57:00 17.24(10:16) 27.75(6:23) 731
  Cycling1 1:55:33 24.96(4:38) 40.16(2:53) 418
  Orienteering2 52:37 5.03(10:28) 8.1(6:30) 113
  stretching1 10:00
  Total9 5:55:10 47.23 76.01 1262

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MoTuWeThFrSaSu

Sunday Jun 9, 2013 #

Orienteering race 20:29 [5] ** 3.56 km (5:45 / km) +45m 5:25 / km
shoes: Nike Free

Seetaler OL, urban O race in Hitzkirch (an extended sprint). Good conditions, nice course.Some minor route choice mistakes (30 s total) and did miss the finish flag, hidden behind some spectators (20 s).
C • hidden finish flag 2

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Nike Free

Short warm up.

Saturday Jun 8, 2013 #

Note
(rest day)

Friday Jun 7, 2013 #

9 AM

Running (Morning jog) 19:23 intensity: (1:08 @1) + (9:37 @2) + (8:38 @3) 3.18 km (6:06 / km) +58m 5:35 / km
ahr:124 max:139 shoes: Kinvara2

In the neighborhood. Another sunny morning.
4 PM

Running 43:03 intensity: (2:55 @1) + (15:44 @2) + (8:17 @3) + (7:45 @4) + (8:22 @5) 6.35 km (6:47 / km) +261m 5:37 / km
ahr:133 max:161 shoes: Kinvara2

Breitlen loop intervals ( 5x ). Walking/jogging between and after intervals.

Thursday Jun 6, 2013 #

3 PM

Cycling (MTB) 1:55:33 intensity: (4:35 @1) + (1:44:49 @2) + (3:43 @3) + (47 @4) + (1:39 @5) 40.16 km (2:53 / km) +418m 2:44 / km
ahr:117 max:131

Wuerenlos - Regensdorf - Seebach - Buchs. A summer day.

Wednesday Jun 5, 2013 #

8 AM

Running (Morning jog) 19:32 intensity: (4:06 @1) + (6:40 @2) + (8:46 @3) 3.15 km (6:12 / km) +54m 5:42 / km
ahr:123 max:137 shoes: Kinvara2

Nice and sunny morning.
5 PM

Running warm up/down 13:08 intensity: (1:22 @1) + (8:01 @2) + (3:45 @3) 2.03 km (6:28 / km) +28m 6:03 / km
ahr:124 max:139 shoes: Kinvara2

Before urban O training/race in Einsiedeln ("Milchsuppen-OL").

Orienteering 1:57 [2] *** 0.26 km (7:30 / km) +3m 7:05 / km
ahr:122 max:129 shoes: Kinvara2

Trying urban O race. Took last control as start flag. Very wrong...

Orienteering 1:43 intensity: (1:18 @2) + (25 @3) *** 0.21 km (8:01 / km) +4m 7:20 / km
ahr:126 max:130 shoes: Kinvara2

2nd attempt... 1st control ok, 2nd missed...

Orienteering 16:33 intensity: (3:54 @2) + (5:37 @3) + (6:41 @4) + (21 @5) *** 2.15 km (7:41 / km) +33m 7:09 / km
ahr:137 max:151 shoes: Kinvara2

The whole course finally.. some more mistakes.

Orienteering 11:55 intensity: (58 @2) + (2:24 @3) + (6:16 @4) + (2:17 @5) *** 1.91 km (6:15 / km) +28m 5:49 / km
ahr:143 max:153 shoes: Kinvara2

The course once again, w/o badge but not without further mistakes...

Tuesday Jun 4, 2013 #

4 PM

Running 56:56 intensity: (7:31 @1) + (7:55 @2) + (18:13 @3) + (22:53 @4) + (24 @5) 9.13 km (6:14 / km) +275m 5:25 / km
ahr:135 max:150 shoes: Kinvara2

Eigi loop.
10 PM

stretching 10:00 [1]

Monday Jun 3, 2013 #

9 AM

Running (Morning jog) 19:58 intensity: (2:21 @1) + (12:04 @2) + (5:33 @3) 3.2 km (6:14 / km) +55m 5:45 / km
ahr:122 max:134 shoes: Kinvara2

Cold wind blowing.

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