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Training Log Archive: kurthu

In the 7 days ending Jan 24, 2016:

activity # timemileskm+m
  Cycling5 3:30:00
  Running5 2:53:58 17.2(10:07) 27.69(6:17) 356
  Orienteering2 1:04:19 5.61(11:28) 9.02(7:08) 222
  stretching2 20:00
  Total10 7:48:17 22.81 36.71 578
averages - weight:60.7kg

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

3 PM

Running 51:19 intensity: (2:43 @1) + (11:11 @2) + (22:27 @3) + (14:58 @4) 8.55 km (6:00 / km) +190m 5:24 / km
ahr:133 max:149 weight:60.7kg shoes: Kinvara6

Aggenbuehl - Birch - Otelfingen. Ice/slush on the ground.

Saturday Jan 23, 2016 #

Cycling (indoor trainer) 30:00 [2]
ahr:113 max:127

Ergo bike, 3 hills.
2 PM

Orienteering race 44:02 intensity: (4:56 @2) + (5:17 @3) + (16:58 @4) + (16:51 @5) *** 5.68 km (7:45 / km) +165m 6:46 / km
ahr:146 max:157 shoes: x-talon-190-2

Basler Winter OL, Bottmingen/ Bruederholz. Good conditions, sunny, no snow.
Decent race, but 2 stupid mistakes, 3 min lost..

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

To the start of the race.

Friday Jan 22, 2016 #

1 PM

Running intervals 40:39 intensity: (32:39 @2) + (8:00 @4) 6.6 km (6:09 / km) +4m 6:08 / km
shoes: Kinvara6

On the track in Regensdorf. 8 x 1 min.

Thursday Jan 21, 2016 #

8 PM

Cycling (indoor trainer) 1:00:00 [3]
ahr:126 max:142

Ergo bike, cross country.

Wednesday Jan 20, 2016 #

9 AM

Cycling (indoor trainer) 30:00 [2]
ahr:108 max:125

Ergo bike, 3 hills.

Cycling (indoor trainer) 15:00 [3]
ahr:120 max:132

Aastrand test (140 W, 132bpm).
2 PM

Orienteering 20:17 [4] ** 3.34 km (6:04 / km) +57m 5:36 / km
shoes: Kinvara6

Urban O training in Effretikon, M70 course. Some snow/slush on the ground. Mistake to control #10.

Running warm up/down 25:00 [2] 3.7 km (6:45 / km) +50m 6:20 / km
shoes: Kinvara6

Before/after the O training.

stretching 10:00 [1]

Tuesday Jan 19, 2016 #

10 AM

Cycling (indoor trainer) 30:00 [2]
ahr:113 max:129

Ergo bike, 3 hills.

Monday Jan 18, 2016 #

11 AM

Cycling (indoor trainer) 45:00 intensity: (39:00 @2) + (6:00 @3)
ahr:114 max:132

Ergo bike. 3 hills + Aastrand test (140 W, 130 bpm, 39.2 ml/kg/min, looks quite reasonable).
3 PM

Running intervals 47:00 intensity: (27:00 @2) + (10:00 @3) + (10:00 @4) 7.33 km (6:25 / km) +112m 5:57 / km
shoes: Kinvara6

On the road near Otelfingen-Golf. 11 x 1 min.

stretching 10:00 [1]

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