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Training Log Archive: annanisi

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running8 6:28:28 35.99(10:48) 57.92(6:42) 1794
  Strength2 1:07:00
  ÖvT3 1:06:00 2.49(26:33) 4.0(16:30)
  Orienteering1 58:41 3.37(17:24) 5.43(10:48) 265
  Total9 9:40:09 41.85 67.35 2059

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MoTuWeThFrSaSu

Sunday Nov 8 #

Running 1:22:00 [1] 16.49 km (4:58 / km) +45m 4:54 / km

Donauinsel

Saturday Nov 7 #

Running warm up/down 28:00 [1] 3.2 km (8:45 / km) +136m 7:13 / km
shoes: VJ Bold

Running intervals 14:50 [3] 1.2 km (12:22 / km) +295m 5:33 / km
shoes: VJ Bold

5 x Michaelerberg uphills

ÖvT intervals 18:00 [1] 1.2 km (15:00 / km)
shoes: VJ Bold

8 PM

Orienteering 58:41 [1] 5.43 km (10:48 / km) +265m 8:41 / km
shoes: VJ Bold

COOL Nights

Friday Nov 6 #

Running 1:03:00 [1] 9.81 km (6:25 / km) +167m 5:55 / km

Thursday Nov 5 #

Strength (core) 32:00 [1]

Running 34:00 [1] 3.85 km (8:50 / km) +162m 7:18 / km
shoes: VJ Bold

WU, CD

Running intervals 16:00 [3] 1.2 km (13:20 / km) +220m 6:57 / km
shoes: VJ Bold

12x80 sec uphill ints with poles

This is actually a very good session for the whole body! High heart rate all the way up even though I'm just walking fast.
I used to do a lot of it when I lived in Sweden but I somehow forgot how good it is....maybe I focused too much on getting the k's in.

ÖvT intervals 23:00 [1] 1.2 km (19:10 / km)
shoes: VJ Bold

2 min downhill rec

Wednesday Nov 4 #

Running 30:00 [1] 5.32 km (5:38 / km) +91m 5:12 / km

a bit slower than medium pace

Strength 35:00 [1]

Note

Physio

Tuesday Nov 3 #

Running warm up/down 15:43 [1] 2.15 km (7:19 / km) +68m 6:19 / km
shoes: VJ Bold

Running warm up/down 11:00 [1] 1.3 km (8:28 / km) +23m 7:46 / km
shoes: VJ Bold

Running intervals 21:00 [3] 1.62 km (12:58 / km) +371m 6:03 / km
shoes: VJ Bold

7x3mins uphill ints with poles

ÖvT 25:00 [1] 1.6 km (15:37 / km)
shoes: VJ Bold

downhill rec

Monday Nov 2 #

Running 47:55 [1] 8.0 km (5:59 / km) +152m 5:28 / km

7 PM

Running 25:00 [1] 3.78 km (6:37 / km) +64m 6:06 / km

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