Wednesday Apr 30 |
 | Running 17:02 [2]3.52 km (4:50 / km) +40m 4:35 / km | |
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| easy running + 3 strides |
Tuesday Apr 29 |
| Orienteering 1:16:26 [2]8 km (9:33 / km) +485m 7:20 / km | |
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| wanted to get some self-confidence for the quali races but it got just worse as the map really really sucked. ... damnit ... lets see how i will at the upcoming competitions |
Monday Apr 28 |
| Running 18:27 [2]3.95 km (4:40 / km) +100m 4:09 / km | |
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| easy running with felix to the school. and after strength home. |
| Strength 30:00 [3] | |
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| usual stuff with felix. cool he is here for a while now! :) |
Sunday Apr 27 |
| Running long 1:53:14 [2]23.64 km (4:47 / km) +360m 4:27 / km | |
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| awesome longjog with perfect weather conditions. ran with rami and mani g around the lake. andi came to my place and then we ran down to wartis place where we met mani. i felt really strong. abosolutely no problems. really really easy going. i am looking forward to the competitions.
come and get some! :D |
Saturday Apr 26 |
| Running warm up/down 15:00 [2]3 km (5:00 / km) | |
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| warm up and cool down for the schmalzkochlauf |
| Running race 19:38 [5]5.5 km (3:34 / km) +90m 3:18 / km | |
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| schmalzkochlauf in eugendorf. was a nice run and i felt good but i got problems with my rips. so i had to hold back quite a bit especially in the long downhill where i lost quite some time. i could already feel the breath of the pack behind me. then the big hill: the people behind me had no chance and i came up with a solid gap but i also saw that the first 3 runners where out of reach. so i "just" finished trying to keep my rip calm. ran in as 4th.
km times
3:03 <- cant be right
3:25
6:59 <- 3 & 4
4:12 <- the uphill k
1:59 |
Friday Apr 25 |
| Running 13:48 [2]2.54 km (5:26 / km) +65m 4:49 / km | |
| ahr:135 max:156 |
| just a short run to loosen the legs for tomorrows race. i felt really great and had to hold back all the time. cool. i am looking forward to the race. i also like the course pretty much. so lets kick ass there! ;) |
Thursday Apr 24 |
| Running hills 1:18:40 [3]12.06 km (6:31 / km) +750m 4:59 / km | |
| ahr:152 max:185 |
| ran hills with mani. quite nice session. we ran the uphill parts faster. nice training. |
Wednesday Apr 23 |
| Running (mostly over fields) 27:52 [2]5.34 km (5:13 / km) +45m 5:00 / km | |
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| ran to the o training. |
| Orienteering 47:14 [2]6 km (7:52 / km) +255m 6:30 / km | |
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| o training. distance is just an estimation. |
Tuesday Apr 22 |
| Running warm up/down 36:45 [2]5.67 km (6:29 / km) +120m 5:52 / km | |
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| warm up, cool down and rest between the ints. |
| Running intervals 24:00 [4]7.1 km (3:23 / km) +85m 3:11 / km | |
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| 8 x 3' with 90s rest. felt ok but still tired. was a bit of a problem to keep the pulse up at the downhills...! had also some really nasty headwind! xD
i hope i am not sick again tomorrow! |
Monday Apr 21 |
| Running 46:19 [2]9.2 km (5:02 / km) +130m 4:42 / km | |
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| easy one with mani. |
Sunday Apr 20 |
| Running long 2:10:27 [2]22.49 km (5:48 / km) +940m 4:48 / km | |
| ahr:148 max:169 |
| nice run with warti and mani g to the kolomannsberg. didnt feel really good and my throat feels strange again. propably i am not 100% fit ...! would also explain yesterdays weak legs. |
Saturday Apr 19 |
| Running warm up/down 20:00 [2]3.5 km (5:43 / km) | |
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| warm up and cool down for the o race. |
| Orienteering race 58:45 [5]6.6 km (8:54 / km) +450m 6:38 / km | |
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| 3. sbg cup close to eberschwang. missed quite a lot. absolutely not satisfied with my performance. the legs felt also heavy after some 10, 15 minutes. dont know what went wrong.
all in all quite disappointing. legs were not good and i did a technically really bad race. :( |
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SC 3 - Long - Splits |
Friday Apr 18 |
| Running 9:01 [2]2.2 km (4:06 / km) +80m 3:28 / km | |
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| ran down to school for a little strength training with mani and afterwards up to my place again. |
| Strength 30:00 [3] | |
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| mostly core stuff |
Thursday Apr 17 |
| Running 27:17 [2]6.19 km (4:24 / km) +85m 4:07 / km | |
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| just a little run to test the body. felt ok. a bit of pain left in my throat but the scheduled day off tomorow will fix it. |
Wednesday Apr 16 |
| Note | |
| (sick) (rest day) |
| sore throat so no training for me today. i guess i am fit by tomorrow or friday! |
Tuesday Apr 15 |
| Running warm up/down 24:44 [2]2.5 km (9:54 / km) | |
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| warm up ~11
cool down ~6
breaks ~8 |
| Running intervals 17:23 [5]5 km (3:29 / km) | |
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| 5 x 1000m with 2' break.
the plan was to do 7 but i have got a bit of a sore throat so i stopped after number 5.
3:28.5
3:30.1
3:29.1
3:29.3
3:25.5 |
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| C • Well done... 5 |
Monday Apr 14 |
| Running 54:06 [2]9.83 km (5:30 / km) +260m 4:52 / km | |
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| did an easy run with mani. didnt feel good. i had such a strange feeling in my stomach. dont know where it came from. last meal was 4 hours before. got a bit better during the run. after being it home the feeling was gone immediately...! |
Sunday Apr 13 |
| Running long 2:20:37 [2]29.86 km (4:43 / km) +585m 4:17 / km | |
| ahr:152 max:175 |
| brought a car back to salomon to salzburg/bergheim and started my run there. ran the ischler trasser til eugendorf than through the gmoawald to fischtagging where i ran down to the lake. from there i continued to neumarkt and ran home via wartis place. what a nice run. felt pretty well for almost the whole way. just got a bit tired towards the end.
the first 7 or 8 km where always slightly uphill and i had headwind until neumarkt. thats about 20ks. :X grml
anyway all together a really nice run! |
Saturday Apr 12 |
| Running 27:13 [2]6.19 km (4:24 / km) +85m 4:07 / km | |
| ahr:142 max:162 |
| easy run. home - up the golf course - on the top to the left and ran the 2nd option down - than usual way home. felt good. legs very easy! nice! :) |
Friday Apr 11 |
| Strength 20:00 [3] | |
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Thursday Apr 10 |
| Running 42:40 [2]7.85 km (5:26 / km) +115m 5:04 / km | |
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| ran to the henndorfer forest to run up fast from the gate to the steinwandl. started really late but was a nice one! with mani by the way :D |
| Running hills 17:38 [4]3.3 km (5:21 / km) +265m 3:49 / km | |
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| up to the stoawandl |
Wednesday Apr 9 |
| Bike 38:26 [1]15.86 km (2:25 / km) +275m 2:14 / km | |
| ahr:129 max:159 |
| cycled to the o training and back. |
| Orienteering 1:22:49 [2]9.1 km (9:06 / km) +520m 7:05 / km | |
| ahr:150 max:176 |
| o training with warti. we took it easy and did a partner exercise. i did the last third alone cause warti didnt want to run that long.
also included here are some controls i collected after the training. |
Tuesday Apr 8 |
| Running warm up/down 40:07 [2]6.77 km (5:56 / km) +95m 5:32 / km | |
| ahr:136 max:155 |
| warm up and cool down plus the rest. |
| Intervals intervals 30:00 [4]6.66 km (4:30 / km) +200m 3:55 / km | |
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| hmm. 6 x 5 minutes with 2' rest. ran with gassi and we didnt run hard. 1 + 2 were medium. 3 + 4 were hard because we ran up the henndorfer forest. 5 + 6 very easy because they were down and flat. |
Monday Apr 7 |
| Running 1:01:51 [1]11.82 km (5:14 / km) +240m 4:45 / km | |
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| cruising with mani in henndorf. i feel pretty well again. |
Sunday Apr 6 |
| Running 15:55 [1]2.54 km (6:16 / km) +40m 5:49 / km | |
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| very very easy. hamstrings and ass stil sore from yesterdays race...! when i started i thought i will never come back but after some minutes it got of course better. |
Saturday Apr 5 |
| Running race 1:29:35 [5]25.18 km (3:33 / km) vdot: 63.8 | |
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| 6h race in wals. ran the relay with main, warti and fredl. was really fu**ing tough. far far tougher as we thought ...! i think i ran pretty well got problems with my rips after ? 3 ? hours. so i switched back to 1.5k instead of 3k turns. worked well until the end.
had already a massage and i am able to walk again. :) |
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| C • Nice Running 5 |
| Running warm up/down 45:00 [2]6.5 km (6:55 / km) | |
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| warm up and cool down and some always a bit of running between my turns. at least i did it maybe 3 or 4 hours long. afterwards ... ahm ... too lazy ... too dead! :) |
Thursday Apr 3 |
| Running 16:40 [4]3.5 km (4:46 / km) +175m 3:49 / km | |
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| test at the sport medicine. 5% incline. was ok. |
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| C • results 2 |
| Running 54:17 [2]10.76 km (5:03 / km) +155m 4:42 / km | |
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| easy one with mani and warti. |
Wednesday Apr 2 |
| Orienteering 30:02 [2]4.5 km (6:40 / km) +130m 5:50 / km | |
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| "premarked" some controls for saturdays race "with" warti. i will do a test at the sportmedicine tomorrow. |
Tuesday Apr 1 |
| Bike (MTB) 24:28 [1]11.82 km (2:04 / km) +210m 1:54 / km | |
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| cycled to the o training and back afterwards. |
| Orienteering 44:23 [2]6 km (7:24 / km) +285m 5:59 / km | |
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| o training. really enjoyed this one but it was strange. i ran two loops. on the first one i had really heavy legs and felt bad. it was also really hard to focus on the map.
the 2nd loop was really good. i had about 5 minutes break between. the legs felt really fresh and easy going and i ran really clean technically as well. :)
nice! :P |