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Training Log Archive: Up2date

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering3 3:34:52 13.61(15:47) 21.9(9:49) 2924 /33c72%
  Running (road)5 3:26:35 21.51(9:36) 34.62(5:58) 249
  Road bike2 1:25:00
  Strenght4 50:00
  Stretching4 38:00
  Running (off-road)1 10:56 0.85(12:52) 1.37(8:00) 150
  Total10 10:05:23 35.97 57.89 42824 /33c72%
  [1-5]9 9:27:23
averages - sleep:10.3 weight:64kg

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MoTuWeThFrSaSu

Saturday Sep 24, 2016 #

2 PM

Running (road) warm up/down 10:58 [2] 2.04 km (5:23 / km) +35m 4:57 / km
shoes: VJ Sarva D'vil 2

Orienteering (Viel-Posten-OL) 1:48:52 [1] 9.48 km (11:29 / km) +11m 11:25 / km
slept:10.0 weight:64kg shoes: Inov-8 Footwear X-Talon 190

Running (road) warm up/down 11:54 [1] 2.03 km (5:52 / km) +29m 5:29 / km
shoes: VJ Sarva D'vil 2

Road bike (Kantorn-Clubhaus-Kantorn) 45:00 [1]

Friday Sep 23, 2016 #

4 PM

Running (road) warm up/down 20:12 [2] 3.51 km (5:46 / km) +57m 5:20 / km
slept:9.5 weight:64kg shoes: Inov-8 Footwear X-Talon 190

Running (off-road) warm up/down (Hügelläufe) 10:56 [5] 1.37 km (8:00 / km) +150m 5:10 / km
shoes: Inov-8 Footwear X-Talon 190

5* 152m + 30m (Trail)

Running (road) warm up/down 26:41 [1] 3.91 km (6:50 / km) +16m 6:41 / km
shoes: Inov-8 Footwear X-Talon 190

11 PM

Strenght (Core Strenght & Pull ups) 15:00 [4]

Stretching (& Blackrole) 10:00 [0]

Thursday Sep 22, 2016 #

7 AM

Running (road) (Kantorn-Stenhagen) 29:14 [1] 5.21 km (5:37 / km) +40m 5:24 / km
slept:8.0 weight:64kg shoes: Inov-8 Footwear X-Talon 190

Orienteering (OL-Training Stenhagen) 52:37 [1] *** 5.69 km (9:15 / km)
spiked:13/16c slept:8.0 weight:64kg shoes: Inov-8 Footwear X-Talon 190

Running (road) (Stenhagen-Kantorn) 31:49 [1] 5.24 km (6:04 / km) +14m 5:59 / km
shoes: Inov-8 Footwear X-Talon 190

11 PM

Strenght (Core Strenght & Pull ups) 15:00 [4]

Stretching (& Blackrole) 10:00 [0]

Wednesday Sep 21, 2016 #

8 AM

Running (road) intervals 55:47 intensity: (30:00 @1) + (8:47 @2) + (7:00 @4) + (10:00 @5) 9.69 km (5:45 / km) +57m 5:35 / km
slept:8.0 weight:64kg shoes: Asics Gel-Hyper Tri 2

Einlaufen
1*3 Minuten
2*2 Minuten
6*1 Minuten
Dazwischen jeweils 30s Pause
Ein paar Minuten Jogging
Danach 7 Bergsprints (ungefähr 50m)
Auslaufen

10 AM

Stretching (Blackrole) 8:00 [0]

Strenght (Core Strenght and Pull up) 10:00 [4]

Tuesday Sep 20, 2016 #

8 AM

Orienteering (Medel kvål) 27:16 [3] **** 3.4 km (8:01 / km) +18m 7:49 / km
spiked:5/9c slept:8.0 weight:64kg shoes: VJ Sarva D'vil 2

Orienteering (Medel final) 26:07 [3] **** 3.33 km (7:51 / km)
spiked:6/8c shoes: VJ Sarva D'vil 2

Running (road) warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Sarva D'vil 2

Road bike (Kantorn-Björn hög-Kantorn) 40:00 [1]

Monday Sep 19, 2016 #

Note
(rest day)









Dies sind die versprochenen Bilder des WM-Lagers mit dem OLGY. Alle Bilder wurden am ersten Tag bei einem Lauftraining mit Karte im schwedischen Nationalparks aufgenommen.

10 PM

Strenght (Core Strenght and pull up) 10:00 [4]

11 PM

Stretching (+ Blackrole) 10:00 [0]

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