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Training Log Archive: Manney1

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  running17 15:42:13 100.41 161.6 4105
  Orienteering2 3:22:27 13.24(15:18) 21.3(9:30) 900
  Mountainbike2 2:41:56 35.6(4:33) 57.3(2:50) 510
  Cycling1 1:16:51 25.91(2:58) 41.7(1:51) 450
  Track5 48:03 9.82(4:53) 15.81(3:02)
  Intervals1 24:00 180
  Rest day1 1
  Total23 24:15:31 184.99 297.71 6145
  [1-5]22 24:15:30

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Monday Jun 30, 2008 #

running long 1:39:10 [2] 22.6 km (4:23 / km) +320m 4:06 / km

Nice run. First I run a round for my own, then I picked up Wolfi. Afterwards I run also the last 30 min alone. Was quite okay today perhapes a little bit hot.

Saturday Jun 28, 2008 #

running 1:00:05 [2] +350m

Only running a short smooth today at Marlis place. Was quite nice to run there.

Friday Jun 27, 2008 #

Rest day
(rest day)

Thursday Jun 26, 2008 #

running hills 1:21:33 [3] 14.5 km (5:37 / km) +740m 4:29 / km

Made a hilly run.With some faster parts and 5 short intervals.

Wednesday Jun 25, 2008 #

Cycling 1:16:51 [2] 41.7 km (1:51 / km) +450m 1:45 / km

Nice round arround the obertrumer see. Bu t I came directly into the strom so I could only train this time. Was quite funny in the rain. ;-)

Tuesday Jun 24, 2008 #

Intervals intervals 24:00 [4] +180m

8 x 3 min in the forrest. Was quite okay.

Mountainbike 47:25 [1] 15.2 km (3:07 / km) +30m 3:05 / km

Going to the Seekirchen forrest and back. Also the 1 min break is inculded.

Monday Jun 23, 2008 #

running 43:00 [1] 9.3 km (4:37 / km) +150m 4:17 / km
ahr:138 max:155

Nice and easy one with wolfi.

Sunday Jun 22, 2008 #

Orienteering race 59:13 [5] 6.3 km (9:24 / km) +450m 6:56 / km

Was also not good for me. Made two really big mistakes. I have to train more with the map again. :-(

Saturday Jun 21, 2008 #

Orienteering race 2:23:14 [4] 15.0 km (9:33 / km) +450m 8:18 / km

Very bad team race. Was very disappointed. Reading at wolfis training blog.

Friday Jun 20, 2008 #

Rest day 1 [0]
(rest day)

Thursday Jun 19, 2008 #

running hills 1:11:06 [2] 13.64 km (5:13 / km) +550m 4:20 / km

Nice run with wolfi on the Heimkehrerkreuz.

Wednesday Jun 18, 2008 #

Track race 4:43 [5] 1.61 km (2:56 / km)

Run the mile. Was okay for me. Finished in second postion.

running warm up/down 27:33 [1] 4.0 km (6:53 / km)

Warm up and cool down for the race.

Tuesday Jun 17, 2008 #

running 45:44 [1]

Easy run with wolfi.

Monday Jun 16, 2008 #

Rest day
(rest day)

Was today in Hohenems. Drove with the car to day over 800 km :-X and in the evening it was EURO 2008 (Austria vs. Germany). I had to go to the fanzone. ;-)

Sunday Jun 15, 2008 #

running long 1:26:39 [2] 20.5 km (4:14 / km) +300m 3:56 / km

Did a longish today. My legs felt very easy and it was really cool to run. :-)

Saturday Jun 14, 2008 #

Track intervals 15:50 [5] 5.2 km (3:03 / km)

Did a pyramid training with the guy. All in all it was okay although my stomach made me big problems. So I didn't the last intervall. Here some details:

1000m 3:14 min
800m 2:27 min
600m 1:47 min
400m 1:10 min
200m 0:30 min
100m 0:18,1 min
100m 0:17,7 min
200m 0:31 min
400m 1:08 min
600m 1:54 min
800m 2:38 min

arround 1 min break between each one and 5 min between the sessions.

running warm up/down 28:36 [1] 4.0 km (7:09 / km)

Warm up and breaks between the intervals. No cool down because of my stomach.

Friday Jun 13, 2008 #

Rest day
(rest day)

Thursday Jun 12, 2008 #

running tempo 25:03 [3] 6.6 km (3:48 / km) +150m 3:24 / km
ahr:156 max:167

Tempo run between A2 and A3. Felt pretty well today.

running 41:41 [2] 8.3 km (5:01 / km) +60m 4:51 / km
ahr:135 max:145

Warm up for the tempo run and than easy back home.

Wednesday Jun 11, 2008 #

running long 1:43:01 [2] 22.45 km (4:35 / km) +300m 4:18 / km

Longish run with wolfi in the rain. Was quite okay.

Tuesday Jun 10, 2008 #

Rest day
(rest day)

Had to work. No time for training.

Monday Jun 9, 2008 #

running 55:25 [2] 12.2 km (4:33 / km) +145m 4:17 / km

Easy run with wolf in the afternoon. Was quite nice.

Sunday Jun 8, 2008 #

Mountainbike 1:54:31 [1] 42.1 km (2:43 / km) +480m 2:34 / km

Nice round with wolfi.

Saturday Jun 7, 2008 #

Track race 4:24 [5] 1.5 km (2:56 / km)

Run today 1500m race. Was quite okay. Was really a tactic race because we had a lot of wind. In the end I finished in second position. ;-)

Track race 20 [3] 0.1 km (3:20 / km)

4 x 100 m realy. Won this competition. ;-D

Track race 59 [4] 0.4 km (2:27 / km)

4 x 400 m

running warm up/down 20:00 [1]

Warm up and cool down for alle race.

Friday Jun 6, 2008 #

Track race 16:32 [5] 5.0 km (3:18 / km)

Today 5000 m Landesmeisterschaften in Rif/Salzburg. Was okay the race actually I want 16:00 but I started to fast. But all in all in was okay.

running warm up/down 18:39 [1] 4.0 km (4:40 / km)
ahr:4

Warm up and cool down for the race

Thursday Jun 5, 2008 #

running 22:30 [2] 5.11 km (4:24 / km) +90m 4:03 / km

short round with wolfi. was quite okay.

Wednesday Jun 4, 2008 #

Rest day
(rest day)

was in graz... so no time for training. :-(

Tuesday Jun 3, 2008 #

Track intervals 5:15 [5] 2.0 km (2:38 / km)

nice session on the track 5 x 400m.... was really taff!!!! here the details:

1. 59 sek
2. 63 sek
3. 64 sek
4. 65 sek
5. 64 sek

break between each one arround 5 min.

running warm up/down 43:31 [1] 4.0 km (10:53 / km)

Breaks, warm up and cool down are included there.

Monday Jun 2, 2008 #

Rest day
(rest day)

Had to work. No time for training. :-(

Sunday Jun 1, 2008 #

running race 59:01 [5] 10.4 km (5:40 / km) +950m 3:54 / km

Austrian Uphill running Championships in Stuhleck I run today. Was not really good for me today. I felt from the beginning not very well. Some stitch give me the rest so it was really slow. :-( Hope I will next week better at the LM 5000 m.

running warm up/down 9:56 [1]

Warm up for the race

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