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. |