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Training Log Archive: 12scharn

In the 7 days ending Oct 26, 2014:

activity # timemileskm+m
  Running10 4:34:56 34.65(7:56) 55.77(4:56) 993
  Strength1 1:30:00
  Total10 6:04:56 34.65 55.77 993
  [1-5]5 4:16:06

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MoTuWeThFrSaSu

Friday Oct 24, 2014 #

8 AM

Running warm up/down 11:51 [0] 2.23 km (5:19 / km) +15m 5:08 / km
shoes: Salomon s-lab Sense Ultra

warm up before the intervals
9 AM

Running intervals 24:33 [4] 7.0 km (3:30 / km)
shoes: Salomon s-lab Sense Ultra

7x 1000m in 3:30

times where:

3:29 / 3:28 / 3:30 / 3:31 / 3:35 / 3:31 / 3:29

Running warm up/down 12:45 [0] 2.23 km (5:43 / km) +15m 5:32 / km
shoes: Salomon s-lab Sense Ultra

Cool down after the intervals

Thursday Oct 23, 2014 #

6 PM

Running 38:45 [1] 7.45 km (5:12 / km) +280m 4:23 / km
(rest day) shoes: Salomon s-lab Sense Ultra

Easy Jogging

Wednesday Oct 22, 2014 #

5 PM

Running warm up/down 28:56 [0] 4.6 km (6:17 / km) +124m 5:33 / km
shoes: Salomon s-lab Sense Ultra

Warm up before the USI course
6 PM

Running tempo 1:00:00 [3] 10.0 km (6:00 / km) +351m 5:06 / km
shoes: Salomon s-lab Sense Ultra

1st time USI course this year. It was great to be the fastest in the group. It really pushed my motivation! Got reminded again why I like that training so much. ;)

As always four different parts but that time the group splitted the last part into two parts.

1st part: 26:45 / 5,64km / 190hm
break: 5:15 / 678m / 0hm
2nd part: 1:19 / 138m / 26hm
break: 2:58 / 204m / 0hm
3rd part: 13:43 / 3,37km / 33hm
break: 2:13 / 0km / 0hm
4th part (1): 6:11 / 1,24km / 62hm
break: 1:24 / 0km / 0hm
4th part (2): 2:55 / 211m / 40hm
7 PM

Running warm up/down 19:43 [0] 3.93 km (5:01 / km) +53m 4:42 / km
shoes: Salomon s-lab Sense Ultra

Cool down after the USI course

Tuesday Oct 21, 2014 #

5 PM

Running warm up/down 9:28 [0] 2.0 km (4:44 / km) +10m 4:37 / km
shoes: Salomon s-lab Sense Ultra

Warm up before the tempo run
Didn't have the best feeling.
6 PM

Running warm up/down 12:06 [0] 2.09 km (5:47 / km)
shoes: Salomon s-lab Sense Ultra

Cool down after the Tempo-Run
I was really tired.

Running tempo 28:03 [3] 9.0 km (3:07 / km)
shoes: Salomon s-lab Sense Ultra

Tempo-Run:

Felt really bad so a did a 500m jogging break after 4km to km 4.5 and after that I tried to run 4km back but I had to skip after 2,5km. the rest was (km 2 to km 0) was easy jogging.

Monday Oct 20, 2014 #

6 PM

Running warm up/down 14:45 [3] 2.57 km (5:44 / km) +74m 5:01 / km
shoes: Salomon s-lab Sense Ultra

warm up to the strength training

Strength 1:30:00 [3]

Strength-Training:

warm up with rope skipping
soccer
pilates
8 PM

Running warm up/down 14:01 [0] 2.67 km (5:15 / km) +71m 4:38 / km
shoes: Salomon s-lab Sense Ultra

cool down after the strength training

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