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Training Log Archive: Old_Fox

In the 7 days ending Mar 4, 2007:

activity	#	time	miles		km		+m
Road Running	3	2:47:56	19.65	(8:33)	31.62	(5:19)	583
Road Long Jog	1	1:47:05	13.11	(8:10)	21.1	(5:05)	248
Cross Running	1	34:15	4.97	(6:53)	8.0	(4:17)	160
Track	1	31:52	5.22	(6:06)	8.4	(3:48)
Orienteering - Regional	1	29:17	3.98	(7:22)	6.4	(4:35)	112
Total	5	6:10:25	46.93	(7:54)	75.52	(4:54)	1103

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Sunday Mar 4, 2007 #

Cross Running race (Henndorf XC) 34:15 [5] 8.0 km (4:17 / km) +160m 3:54 / km
ahr:168 max:182 shoes: Jalas OL Dobbspikes

The only XC of the season so far. I organised, so it was a really nice course with twists and turns and some sharp uphills and downhills on a two KM lap (exact - measured it with GPS) - not flat like it normally is here in Austria. Felix won in 29 min, Warti was second and Markus third. I ended up 7th after being last after the first lap (from 11 runners). Last lap was the fastest - excellent.

Laps were:
8:29 (151)
8:46 (171)
8:39 (174)
8:22 (178)

Got some blisters though, due to not wearing my OL shoes since I don't know when!

Orienteering - Regional race (SC 1) 29:17 [5] 6.4 km (4:35 / km) +112m 4:12 / km
ahr:166 max:179 shoes: Asics Trabuca

Salzburg Cup 1, didn't push that hard until about half way, then really started running what I could. Was very happy with the run, all things being equal - XC before and course setup etc. Won my class! Felix was in a clase all of his own, winning by a good 5 minutes. See splits below!

Long Course - Splits

Friday Mar 2, 2007 #

Road Running 1:06:55 [2] 11.7 km (5:43 / km) +348m 4:59 / km
ahr:142 max:160 shoes: Asics Trabuca

Easy run with Aisha into the forest. 2nd forest road, maxi way and then 1st fores troad back. Felt OK!

Thursday Mar 1, 2007 #

Note

Today we were on the track to do the weekly Track session. Although the legs were heavy, they improved during the session and at the end I was reaching the speeds I was hoping to reach.

Total Time : 61:53
Total Dist : 14,52 km

Road Running warm up/down 13:10 [2] 2.58 km (5:06 / km)
ahr:134 max:145 shoes: Asics Trabuca

Warm up from the Ötb parking place to the track at Itzling.

Track intervals (7 x 1200m with 2 min brea) 31:52 [5] 8.4 km (3:48 / km)
max:187 shoes: Asics Trabuca

Did the track session as hard as I could, but the first two were a bit too slow. Legs were heavy but improved during the session. Was pouring with rain :) Reminded me a bit of track training in Cape Town during winter!

Laps were:
1) 4:47 (158) 2:00 (115)
1) 4:42 (161) 2:00 (118)
1) 4:36 (163) 2:00 (121)
1) 4:35 (167) 2:00 (123)
1) 4:32 (168) 2:00 (131)
1) 4:24 (172) 2:00 (131)
1) 4:16 (175)

In the end I was happy with the session.

C • Big Session 3

Road Running warm up/down 16:51 [3] 3.54 km (4:46 / km) +10m 4:42 / km
ahr:156 shoes: Asics Trabuca

Ran back to the bus a bit faster. Was feeling OK!

Wednesday Feb 28, 2007 #

Road Long Jog long (bit faster) 1:47:05 [4] 21.1 km (5:05 / km) +248m 4:48 / km
shoes: Asics Trabuca

Ran wit hMarkus round the lake. We pushed a bit, but not really hard. Still suffering big time from Sunday :(

We took the moor shortcut but still kept the pace high.

Tuesday Feb 27, 2007 #

Note
(rest day)

Took a rest day - FH lectures.

Monday Feb 26, 2007 #

Road Running 1:11:00 [2] 13.8 km (5:09 / km) +225m 4:45 / km
ahr:125 max:154 shoes: Asics Trabuca

Easy run with Markus and Warti round the back of Henndorf again. Crappy weather so we stayed mostly on roads and tracks. Did the golf ext and the Kien Ext and then back past Warti to the school. Legs really hurt from the run yesterday - especially on the downhills.

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