Friday Nov 30 |
 | Running 38:45 [2]6.95 km (5:35 / km) +135m 5:05 / km | |
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| drove down to kaprun today because i will work there the whole weekend on the kitzsteinhorn.
went out for a little run in the evening. pretty short but i forgot my headlight and i got dark then :x and there were also a lot of slippery roads and some snow! |
Thursday Nov 29 |
| Running 1:06:10 [2]11.22 km (5:54 / km) +420m 4:58 / km | |
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| ran with warti up to the stoawandl. this was really a nice one as we ran already in the dark with headlands. some snow around...! |
Wednesday Nov 28 |
| XC skiing 1:31:58 [2]19 km (4:50 / km) +430m 4:21 / km | |
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| what a day. left at 9 o clock for xc skiing in thalgauberg. it was really perfect. sun was shining and we had well prepared tracks. i just had the wrong wax ... or lets say the wax from last season and so it was really hard on my first 45mins. hard work for my legs :)
but it got warmer and my skis got better! :) last lap was double pole pushing! fine but tough! ;) |
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| C • xc skiing 2 |
| Running 54:28 [2]10.43 km (5:13 / km) +300m 4:34 / km | |
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| ran alone in the dark! :P but was a cool run. ran up to the top of the golf course and took the first gravel road to the left in the henndorfer forest. afterwards down to the ruin and straight back home. fun run :) i like the snow.
but it was really splippery on the streets so i ran mostly beside them. |
Tuesday Nov 27 |
| Running 39:58 [2]8.08 km (4:57 / km) +130m 4:35 / km | |
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| morning run at 7:20. didnt feel good :x and there was also a lot of wind. i wouldnt call it a storm but it was close to it! :) |
| Running 10:00 [5]2.5 km (4:00 / km) | |
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| test at the treadmill. once again for the study. each stage 30s. started with 9km/h. increased the speed by 1.8km/h. i made it up to 4:32. thats 2s at 25.2km/h :D
nice
also including 5mins of warm up. |
| Strength 30:00 [3] | |
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| strength training for the legs. again for this study... |
| Running 57:51 [2]11.9 km (4:52 / km) +145m 4:35 / km | |
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| ran with warti a 50 minutes loop to the school and after the club training with elisa back home. |
| Strength 45:00 [3] | |
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| weekly strength training with the club |
Monday Nov 26 |
| Bike 31:10 [2]14 km (2:14 / km) | |
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| some easy minutes on the ergo. again bad weather outisde. snowstorm :X
but i will go for a run later on. |
| Strength 20:00 [3] | |
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| static core body exercises and some push ups. |
| Running 1:10:05 [2]13.36 km (5:15 / km) +360m 4:37 / km | |
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| easy one with rami. was nice to have someone to run with. really heavy snowstorm on our last 15 minutes... |
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| C • Rami 3 |
Sunday Nov 25 |
| Running 1:20:05 [2]15.55 km (5:09 / km) +340m 4:39 / km | |
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| easy run with mani g. wanted to do a longjog but couldnt motivate myself for more than 80 minutes. the weather really sucked. |
Saturday Nov 24 |
| Running warm up/down 27:44 [2]6.28 km (4:25 / km) +115m 4:03 / km | |
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| warm up and cool down for the faster middle part. |
| Running tempo 41:12 [3]10.64 km (3:52 / km) +100m 3:42 / km | |
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| the temporun went quite well despite my breakfast almost came up again. i am also still quite sore in my legs... |
Friday Nov 23 |
| Running 1:06:43 [2]14.76 km (4:31 / km) +240m 4:11 / km | |
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| training with warti.
nice run! |
| Strength 30:00 [3] | |
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| intramuscular strength training for the legs for a study at university. |
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| C • a study at university 4 |
Thursday Nov 22 |
| Running 45:00 [1]7.89 km (5:42 / km) | |
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| running on the treadmill in rif to do some tests with EMG and stuff. boring :( |
| Running 4:25 [5]1.18 km (3:45 / km) | |
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| did a maximum test on the treadmill as well. started with 9km/h. the speed increased every 30s by 1.8 km/h. made it up to 23.4 km/h. i managed to run this pace for 25 seconds. tough but somehow funny! :) |
| XC skiing 48:37 [2]12 km (4:03 / km) +160m 3:48 / km | |
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| xc skiing in thalgau berg. its just a question of time until the snow will vanish. what a pitty ^^ |
Wednesday Nov 21 |
| Running 1:15:13 [2]12.43 km (6:03 / km) +325m 5:21 / km | |
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| oh man. everything hurts from the back down to the toes. tried to do the 2h longjog today and test a new route for me. 2nd gravel road to sommerholz and the 1st one back. but already after a few minutes it was obvious that i will not be able to do it. so i cut it short. running 75 minutes for a course it usualy takes me 62 - 65 :x
struggled the whole way and stopped 3 times to recover a bit. oijoijoi ^^ |
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| C • Skiing????? 2 |
| Strength 30:00 [3] | |
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| intramuscular coordination training for the legs. i just do it for a guy from university. playing a labrat once more ...
did also a maximum test and some jumps before. |
Tuesday Nov 20 |
| Note | |
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| i was out the whole day and did some skiing with klaus. we did some camera work and it got really really hard for the quads.
i dont know if and how i should log it so i just thought i should write a note! :) |
| Running 58:38 [2]12.52 km (4:41 / km) +180m 4:22 / km | |
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| i was really tired after the skiing. its really hard for the quads to ski with the camera but i kicked myself out the door and ran. felt better as i expected it to be and i really liked the run. also picked up mani so we could run to the weekly club training together.
also included here are 5:34 running home from the gym. |
| Running 10:00 [1] | |
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| some running as warm up for the strength training. |
| Strength 30:00 [3] | |
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| usual tuesday strength training. |
| Games 20:00 [4] | |
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| some games after the training. i was really dead. and then sprintin around and everything. puh! i should try to sleep a lot today! ;) |
Monday Nov 19 |
| Running warm up/down 37:39 [2]8.48 km (4:26 / km) +160m 4:03 / km | |
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| I started with 18minutes of warm up and with 19 minutes of warm down. |
| Running tempo 27:34 [3]6.83 km (4:02 / km) +30m 3:57 / km | |
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| After 18 minutes I picked up the pace. Didnt feel to good in the beginning but got better towards the end. |
| XC skiing 1:00:51 [2]13 km (4:41 / km) +215m 4:19 / km | |
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| cross country skiing in thalgau berg with robi. was fun cruising around a bit! :) |
| Strength 15:00 [3] | |
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| some "halteübungen". dont know the english word for it! :x can u help rich? :P
and also some push ups! :)
its really time i start some serious strength training again... :x |
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| C • Stability Exercises 4 |
Saturday Nov 17 |
| Orienteering 1:00:00 [2]8 km (7:30 / km) +200m 6:40 / km | |
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| put out and collected some controls. |
Thursday Nov 15 |
| Bike 10:00 [1]3.51 km (2:51 / km) +100m 2:30 / km | |
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| hardcore training! cycled to leo and back! :D |
Tuesday Nov 13 |
| Running 9:16 [2]2.25 km (4:07 / km) +65m 3:36 / km | |
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| ran down to school and back up again to my place. |
| Strength 20:00 [3] | |
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| strength training with the club |
Monday Nov 12 |
| Note | |
| (rest day) |
| my season ended with the race in venice. i got one week without training now and will start on next monday.
the weather is really ugly these days so i guess i will not run too much! :P |
Sunday Nov 11 |
| Running warm up/down 15:00 [2] | |
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| warm up and cool down for the race in venice |
| Orienteering race 1:11:27 [4]16.53 km (4:19 / km) | |
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| orienteering race in venice:
i really enjoyed racing in this outstanding town! ;) and i am "quite" satisfied with the result. i had a lot of stops and stuff costing always again some seconds but i guess thats ok. i also missed about 4 minutes on real mistakes. that sucks but anyway - it was fun to run and i liked it! :)
ps: distance measured with a digital measurer. |
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ME - Splits |
Saturday Nov 10 |
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| Event: Venice Street O
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| Note | |
| (rest day) |
| wanted to go for a bit of a run but i was quite tired after walking around in venice almost the whole day. so i decided to skip it. |
Friday Nov 9 |
| Note | |
| (rest day) |
| planed rest day. went down to venice today. |
Thursday Nov 8 |
| Running 41:48 [1]7 km (5:58 / km) | |
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| easy running at the physiotherapy to check some stuff. |
Wednesday Nov 7 |
| Running warm up/down 27:14 [2]5.5 km (4:57 / km) +105m 4:31 / km | |
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| warm up and cool down for the 20 minutes tempo run. |
| Running tempo 20:00 [5]5.67 km (3:32 / km) +50m 3:23 / km | |
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| felt very heavy and slow right from the beginning. also while warm up but tried to push hard. after about 10 minutes the direction of the course changed and there was incredible strong wind from the front. it felt like standing ...
awful weather. rain, strong wind and cold^^ |
Tuesday Nov 6 |
| Running 43:51 [1]8.33 km (5:16 / km) +140m 4:51 / km | |
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| easy run with rich. afterwards down to school and after the club training back home. |
| Strength 1:00:00 [3] | |
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| club training |
Monday Nov 5 |
| Running warm up/down 36:30 [2]6.11 km (5:58 / km) +55m 5:43 / km | |
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| warm up and warm down for the intervals plus the "walking" rest. |
| Running intervals 20:00 [5]6.43 km (3:07 / km) +115m 2:51 / km | |
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| intervals with wati. 10 x 2 minutes with 1 minute rest. felt ok. i could/should have pushed harder in the middle... :X
but i wasnt sure of my rips. but i had no pain today. just a bit in the end but that wasnt a problem. |
Sunday Nov 4 |
| Running 1:56:00 [2]19.78 km (5:52 / km) +645m 5:03 / km | |
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| longjog with wati and mani g! we took it quite easy and the weather was awful but all in all it was an ok run. |
Saturday Nov 3 |
| Running warm up/down 25:02 [2]5.51 km (4:33 / km) +125m 4:05 / km | |
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| warm up and cool down for the tempo run. |
| Running tempo 47:19 [4]13.26 km (3:34 / km) +85m 3:27 / km | |
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| tempo run - I planed 45 minutes.
The first 21 minutes were quite ok and I didnt really push too hard to make sure to have some energy left in the end but I got this pain on my rips again. So I had to stop. After some 5 minutes I started again. I was able to run 11 more minutes before the pain stopped me again. I waited about 3 minutes and wanted to finish the run but I had to stop once more before finishing the run.
It's really frustrating. I thought I got this sh§$ under control but I looks like I didnt! :(
And it also destroyed my training. I couldnt push and I had to wait all the time in between. Damn. I also ran in the dark - alone - thats never easy. That means I am once more really pissed! F*C* !!!! |
Thursday Nov 1 |
| Running 1:19:25 [2]13.86 km (5:44 / km) +520m 4:49 / km | |
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| wati catched me at home and we ran up to the steinwandl were we met elisa. ran together via the große plaike to the heimkehrerkreuz and took the lower gravel road back home.
nice run but i felt like crap. hamstrings are really tight and my breakfast wanted to leave my body via the throat! :x |