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Training Log Archive: Old_Fox

In the 7 days ending Oct 21, 2006:

activity # timemileskm+m
  Tempo Run2 1:18:54 8.2(9:37) 13.2(5:59) 210
  Orienteering - Regional1 22:51 3.04(7:30) 4.9(4:40) 40
  Road Running1 15:00 1.24(12:04) 2.0(7:30)
  Total3 1:56:45 12.49(9:21) 20.1(5:49) 250

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Saturday Oct 21, 2006 #

Road Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Acics Trail runners

Just a little warm up before the first sprint, and then a few paces afterwards to cool down properly. For the second run I wasn't so active, and didn't do any warm down :(

Orienteering - Regional race (OL Sprint) 11:12 [5] * 2.3 km (4:52 / km) +25m 4:37 / km
ahr:168 max:183

Pushed the first sprint hard, but not flat out. Was still completely in control. No mistakes really. Was able also to control the numbers very well - there were lots of disqualifications. Good race all in all. 10th best time.

Orienteering - Regional race (Sprint 2) 11:39 [5] * 2.6 km (4:29 / km) +15m 4:21 / km
ahr:175 max:185 shoes: Acics Trail runners

Second sprint race, with chasing start. Pushed from the word go. Caught up to Lukas just before Control 2. Very controlled, but pushing very hard. Overtook him to control 7/8. Also saw that Markus was taking strain and was able to get past by control 12. 1 slight route choice error, otherwise quite good. Was 6th fastest and moved up to place 7 overall. (First H35) - really enjoyed that.

Friday Oct 20, 2006 #


Bought new shoes today from Intersport. New pair of Trabuca's for the winter. I think I will try to get a decent pair of road runners early next year as well - provided I can afford it.

Thursday Oct 19, 2006 #

Tempo Run 42:28 [3] 7.0 km (6:04 / km) +110m 5:37 / km
ahr:132 max:159 shoes: Acics Trail runners

Nice easy run with wolfi, checking the knee. Seems to be much better. Ran the golf route with both extensions. Very nice - Autumn is here!

Wednesday Oct 18, 2006 #

Tempo Run 36:26 [2] 6.2 km (5:53 / km) +100m 5:26 / km
ahr:126 max:159 shoes: Acics Trail runners

Checking out the knee - very slow easy jog with wolfi round the golf course. Knee still hurts quite a bit. Towards the end of the run (ie warmed up) it wasn't as painful. Tomorrow I'll try for a bit longer (maybe 40 minutes and see what happens)

Tuesday Oct 17, 2006 #


So I'm still worring about my knee, that hurts just a little. Tomorrow I'll go for a bit of a job and see how it goes :)

Sunday Oct 15, 2006 #


Darn, Darn, Darn!

Yesterday was the Austrian Night Championships in O. I was on late duty with my wife (she gets to run first, and I wait with Hanna until she is back) and so I had to hussle to make my start time, which I only just managed.

Guess I was a bit unconcentrated, grabbed my map and headed out. The first control wasn't that easy, and as it was the first time in about 24 months that I have done O with a lap, I seemed to forget the most important rule - watch where you put your feet!

So, down I went and managed to smash my knee on a rock - bugger! As it was the first control I thought I would try and push on. By 6 it was getting really painful, by 9 I wans't running anymore and at 15 I had to throw in the towel. The first race I have retired from in quite a few years :(

Oh, well, a few days rest and I'll go jogging again to see how it's hold ing up!

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