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Training Log Archive: PVA

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running4 4:47:14 39.4(7:17) 63.4(4:32) 1120
  Badminton1 1:20:00
  Orienteering1 44:01 5.35(8:14) 8.6(5:07) 123
  Strength2 44:00
  Floorball1 30:00
  Total8 8:05:15 44.74 72.0 1243

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MoTuWeThFrSaSu

Sunday Nov 19 #

12 PM

Running warm up/down 6:03 [2] 0.56 km (10:53 / km) +5m 10:26 / km
shoes: Adizero adios

Running race 1:30:45 intensity: (19:56 @2) + (1:10:49 @4) 23.64 km (3:50 / km) +259m 3:38 / km
shoes: Adizero adios

Good fun out there at the Frauenfelder half marathon, dropping the pb by almost 5 minutes to 1:10:49.

Thursday Nov 16 #

Badminton 1:20:00 [3]

Another tough session w/ Linus.
4 PM

Running 1:00:15 intensity: (46:15 @1) + (14:00 @4) 12.1 km (4:59 / km) +213m 4:35 / km
shoes: On Cloudflow

4x3' half marathon pace, one of them a bit faster as it was mainly downhill...
8 PM

Strength 24:00 [4]

Floorball 30:00 [3]

Wednesday Nov 15 #

1 PM

Strength 20:00 [3]

6 PM

Orienteering 44:01 intensity: (6:00 @1) + (8:01 @2) + (30:00 @4) 8.6 km (5:07 / km) +123m 4:47 / km
shoes: inov8 X-talon 225

NLZZ Night Sprints



Five start trainings with a short and a longer control each, followed by a sprint. Quite ok performace except for #21, where I didn't see the fence and took the 25-30'' slower route.

Tuesday Nov 14 #

4 PM

Running intervals 41:54 intensity: (4:10 @1) + (28:08 @2) + (5:31 @3) + (3:24 @4) + (41 @5) 7.5 km (5:35 / km) +151m 5:04 / km
ahr:140 max:181 shoes: On Cloudflow

10x30''/30'' on a little forest path.

Monday Nov 13 #

5 PM

Running 1:28:17 [2] 19.6 km (4:30 / km) +493m 4:00 / km
shoes: On Cloudflow

Traditional monday loop, tends to be speedy - felt quite fast after the weekend.

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