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Training Log Archive: kurthu

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Running5 2:14:31 12.83(10:29) 20.64(6:31) 257
  Cycling4 2:10:36
  Orienteering2 1:04:01 4.64(13:48) 7.46(8:35) 272
  stretching4 40:00
  Total9 6:09:08 17.46 28.1 529

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

11 AM

Orienteering race 15:43 intensity: (33 @2) + (3:10 @3) + (9:56 @4) + (2:04 @5) ** 2.25 km (6:58 / km) +65m 6:06 / km
ahr:143 max:156 shoes: Saucony A6 Racing

City sprint in Baden. 2 parts of 800m and 1100m. Some light rain, cold. I had a good race, no major mistakes. Best time M70.

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Saucony A6 Racing

Before the race.

Saturday Apr 30, 2016 #

3 PM

Running 39:25 intensity: (46 @1) + (13:41 @2) + (20:10 @3) + (4:48 @4) 6.0 km (6:34 / km) +120m 5:58 / km
ahr:128 max:145 shoes: Kinvara6

Easy jogging in the neighborhood. Included 10 x 30s/30s run/jog.

stretching 10:00 [1]

Friday Apr 29, 2016 #

11 AM

Cycling (indoor trainer) 30:06 intensity: (2:20 @1) + (27:44 @2) + (2 @3)
ahr:109 max:121

Ergo bike, 3 hills.

Cycling 10:08 intensity: (13 @1) + (9:30 @2) + (25 @3)
ahr:116 max:128

Fitness test. 6 min. @ 140 W -> HR = 128.

Thursday Apr 28, 2016 #

10 AM

Cycling (indoor trainer) 30:04 intensity: (6 @1) + (29:40 @2) + (18 @3)
ahr:112 max:124

BBA, ergo bike, 3 hills.
2 PM

Orienteering 48:18 intensity: (40 @2) + (19:12 @3) + (28:26 @4) *** 5.21 km (9:16 / km) +207m 7:44 / km
ahr:140 max:149 shoes: Inov ROCLITE

O training Schauenberg. Course of 2nd national event.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +40m 6:40 / km
shoes: Inov ROCLITE

To the start of the O training.

stretching 10:00 [1]

Wednesday Apr 27, 2016 #

8 AM

Cycling (indoor trainer) 30:09 intensity: (2:45 @1) + (27:10 @2) + (14 @3)
ahr:110 max:124

BBA, ergo bike, 3 hills.
4 PM

Running warm up/down 14:00 [2] 2.2 km (6:22 / km)
shoes: Kinvara6

Warm up on the track in Regensdorf.

Running 24:53 intensity: (2:03 @2) + (15:36 @3) + (4:14 @4) + (3:00 @5) 4.0 km (6:13 / km)
ahr:137 max:155 shoes: Kinvara6

Determination of lactate threshold. 4 + 4 + 4 + 3 min increasing HR using Garmin 630. Threshold HR = 146.

stretching 10:00 [1]

Tuesday Apr 26, 2016 #

8 AM

Cycling (indoor trainer) 30:09 intensity: (2:41 @1) + (27:11 @2) + (17 @3)
ahr:110 max:124

BBA, ergo bike, 3 hills.
5 PM

Running 32:13 intensity: (31 @1) + (9:35 @2) + (17:52 @3) + (4:15 @4) 4.94 km (6:31 / km) +97m 5:56 / km
ahr:130 max:142 shoes: Kinvara6

Eigi loops.

stretching 10:00 [1]

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