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Training Log Archive: kurthu

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Cycling5 2:43:28 49.27(3:19) 79.3(2:04)
  Running4 2:00:52 11.4(10:36) 18.34(6:35) 465
  Orienteering2 1:29:18 7.06(12:39) 11.36(7:52) 282
  stretching4 40:00
  Total9 6:53:38 67.73 109.0 747

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MoTuWeThFrSaSu

Sunday Jan 26, 2014 #

Note
(rest day)

Saturday Jan 25, 2014 #

1 PM

Cycling (indoor trainer) 30:00 [2] 14.3 km (2:06 / km)
ahr:118 max:131

Ergo bike, 3 hills.
3 PM

Running 31:50 intensity: (4:14 @2) + (27:36 @3) 4.8 km (6:38 / km) +165m 5:40 / km
ahr:130 max:136 shoes: Kinvara2

Breitlen loops.

Friday Jan 24, 2014 #

2 PM

Orienteering 47:40 intensity: (5:48 @2) + (21:11 @3) + (20:41 @4) *** 4.79 km (9:57 / km) +210m 8:10 / km
ahr:137 max:147 shoes: X-Talon 212-3

O training Eigi/Wettingen. Easy pace.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +60m 6:40 / km
shoes: X-Talon 212-3

To/from O training.

stretching 10:00 [1]

Thursday Jan 23, 2014 #

4 PM

Cycling (indoor trainer) 1:00:04 intensity: (7:22 @1) + (49:16 @2) + (3:26 @3) 29.3 km (2:03 / km)
ahr:118 max:132

Ergo bike, 3 hills.
5 PM

Cycling (indoor trainer) 13:15 intensity: (1:55 @1) + (8:10 @2) + (1:48 @3) + (1:22 @4) 6.0 km (2:13 / km)
ahr:118 max:145

Fitness test on ergo bike. 2 min steps of 30 W up to 210 W / 145 bpm.

Wednesday Jan 22, 2014 #

1 PM

Running 1:04:02 intensity: (9:30 @1) + (13:06 @2) + (31:08 @3) + (10:18 @4) 10.04 km (6:23 / km) +240m 5:42 / km
ahr:132 max:144 shoes: Kinvara2

Eigi - Otelfingen.

stretching 10:00 [1]

Tuesday Jan 21, 2014 #

11 AM

Cycling (indoor trainer) 30:09 intensity: (1:18 @1) + (26:09 @2) + (2:42 @3) 15.1 km (2:00 / km)
ahr:121 max:132

Morning ride, 3 hills.

stretching 10:00 [1]

Monday Jan 20, 2014 #

8 AM

Cycling (indoor trainer) 30:00 [2] 14.6 km (2:03 / km)
ahr:110 max:128

Morning ride, 3 hills.
2 PM

Orienteering warm up/down 16:36 intensity: (1:31 @1) + (1:37 @2) + (5:54 @3) + (6:03 @4) + (1:31 @5) ** 2.54 km (6:32 / km) +33m 6:08 / km
ahr:138 max:154 shoes: Kinvara2

Urban O training in Opfikon. 1st of 3 sprint courses of the first national event 8 days ago. Starting with M60 course, moderate pace.

Orienteering tempo 13:28 intensity: (2:07 @2) + (29 @3) + (7:07 @4) + (3:45 @5) ** 2.2 km (6:07 / km) +34m 5:40 / km
ahr:146 max:153 shoes: Kinvara2

Sprint #2, M70 course, decent pace.
GPS on RouteGadget:
http://www.swiss-orienteering.ch/binperl/reitti.cg...

Orienteering tempo 11:34 intensity: (3:49 @2) + (4:09 @3) + (3:36 @4) ** 1.83 km (6:19 / km) +5m 6:14 / km
ahr:137 max:146 shoes: Kinvara2

Sprint #3, W65 course.

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

To/between sprint(s).

stretching 10:00 [1]

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