Sunday Jun 22 |
 | Running warm up/down 10:00 [2]2 km (5:00 / km) | |
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| warm up only |
| Orienteering race 58:07 [5]6.3 km (9:13 / km) +350m 7:13 / km | |
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| couldnt get into the map and missed a lot in the beginning. the 2nd third was ok but i had two smaller mistakes towards the end again.
bad race again but i guess i can fix it with the stay in sweden and should be right in shape for the wuoc then! |
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| C • BUMMER 4 |
Saturday Jun 21 |
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
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| warm up and cool down for the team champs |
| Orienteering race 2:23:44 [3]15.5 km (9:16 / km) +365m 8:18 / km | |
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| austrian champs. warti couldnt run. bugger. but we made anyway everything wrong we could. the first few controls were ok but then ... rami & i didnt meet costing us 10mins. then i broke my compass. i also missed some 5 or 6 minutes but it didnt matter anyway. we ran the last party in some kind of medium speed and so this part was quite ok. |
Friday Jun 20 |
| Bike 53:25 [1]20.24 km (2:38 / km) +280m 2:28 / km | |
| ahr:111 max:146 |
| just rolling around a bit to move the legs. was really relaxing after all the annoying stuff that happened today... |
Thursday Jun 19 |
| Running hills 1:11:05 [2]13.64 km (5:13 / km) +550m 4:20 / km | |
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| started pretty late with mani (20.00) but we had of course enough light and it was still warm enough. so we had a really nice run. i felt good! |
Wednesday Jun 18 |
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
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| warm up and cool down for the mile |
| Running race 4:57 [5]1.6 km (3:06 / km) vdot: 59.6 | |
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| i am REALLY hapy with the time. i thought i am far away from a pace like that! nice!
i also took part in the javelin competition. just for fun. the best one was 29.42m. :) clubrecord btw ^^ :P |
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| C • tossing the toothpick... 3 |
Tuesday Jun 17 |
| Running 23:49 [2]5.05 km (4:43 / km) +55m 4:28 / km | |
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| easy one with mani in the evening. |
Monday Jun 16 |
| Running warm up/down 17:46 [2]2 km (8:53 / km) | |
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| warm up, cool down + breaks
i had planed to run 4 x 4 minutes max with 2' rest. only did 3. lack of time, tired legs (biking?) and some pain in the rips made me stop.
anyway, i think it was a good session and i have 4 races coming up this week... |
| Running intervals 12:16 [5]3.6 km (3:24 / km) | |
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| did 3 x 1200 as i wanted to run all of them in 4 minutes. didnt work ;)
first one 4:00, 2nd one 4:04, 3rd one 4:12!
AND there was a STRONG wind!!! |