Saturday Sep 8 |
 | Unspecified (map updates) 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km | |
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| more updates at Oliver tract, spent about 2 h , however only 1h to count as exercise |
| running road/trails warm up/down 12:00 [1] 2 km (6:00 / km) +40m 5:27 / km | |
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| orienteering 10:00 [4] *** 1.5 km (6:40 / km) +50m 5:43 / km | |
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| test run a portion for the Ont-long |
Thursday Sep 6 |
| running road/trails warm up/down 25:00 [1] 6 km (4:10 / km) +25m 4:05 / km | |
| slept:6.5 weight:140lbs |
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| running road/trails intervals 10:00 [5] 3 km (3:20 / km) +20m 3:14 / km | |
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| 10* 1 min with 30 sec in between |
| gym ex & stretching 4:00 [1] | |
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Wednesday Sep 5 |
| running road/trails 54:00 [2] 9 km (6:00 / km) +40m 5:52 / km | |
| shoes: Nike |
| to and from the bank |
Tuesday Sep 4 |
| running road/trails 46:00 [2] 8.5 km (5:25 / km) +30m 5:19 / km | |
| shoes: Nike |
| with Matt-newest Stars member |
Monday Sep 3 |
| gym ex & stretching 8:00 [1] | |
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| stretching in Vienna airport, after some ten hours ride and another 10h of waiting |
Sunday Sep 2 |
| running road/trails warm up/down 10:00 [1] 1 km (10:00 / km) | |
| shoes: Olway |
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| orienteering race 1:15:00 [4] 12.5 km (6:00 / km) +500m 5:00 / km | |
| shoes: Olway |
| not much left in the tank after yesterday race. was not able to push harder on a very technical terrrain where ravines, slopes, re-entrants etc..had early a 2 min mistake then a 3 minute fighting a green 3-poor route choice. from there on motivation was low as well. end up 4th rom, but 14 minutes behing the spanish Roger Casal which had a very good race. despite disspointment here, i was too happy yesterday to be bothered. also lots of old friends even from my youth club -Hunedoara. even my first coach was present to this event, which was also anniversary of 60 years of O in Rom. |