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Training Log Archive: nana

In the 7 days ending May 9, 2010:

activity # timemileskm+m
  running4 3:01:57 21.12(8:37) 33.99(5:21) 368
  ball games2 3:00:00
  bike2 1:35:00
  Orienteering1 45:00 2.17(20:41) 3.5(12:51) 120
  Kondi1 30:00
  strength1 20:00
  Total9 9:11:57 23.3 37.49 488

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MoTuWeThFrSaSu

Sunday May 9, 2010 #

4 PM

running 55:00 [3] 10.0 km (5:30 / km) +60m 5:20 / km
shoes: asics kayano

around Knonau

Saturday May 8, 2010 #

4 PM

running race 24:17 [5] 5.77 km (4:13 / km) +75m 3:57 / km
shoes: asics kayano

SOLA STAFETTE
12th leg: Zumikon- Witikon
Splits 2x km/h in 500m (1 km) averaged HR
03:43, 03:54 (3:47) 169, 177
04:05, 04:17 (4:11) 180, 182
04:27, 04:56 (4:35) 183, 186
05:03, 04:00 (4:31) 186, 183
04:32, 04:06 (4:19) 184, 183
04:03, 03: 56 (2:51) (770m) 186, 185
Felt ok, had nobody around to really push me...

Friday May 7, 2010 #

7 PM

running 36:28 [2] 6.47 km (5:38 / km) +53m 5:25 / km
shoes: asics radiance

easy run as preparation for tomorrow...

Wednesday May 5, 2010 #

8 AM

ball games (volleyball) 1:30:00 [1]

we were not so many people today, so playing 6 against 3. Made us run quite a lot =)
6 PM

bike 1:05:00 [2]

up to Uetliberg and back after training

Orienteering 45:00 [3] 3.5 km (12:51 / km) +120m 10:59 / km

in Altstetter wald. the map was rather old...

Tuesday May 4, 2010 #

5 PM

Kondi 30:00 [3]

the rest

strength 20:00 [4]

the strength part of the Kondi plus some ankle and tibialis strength at home

Monday May 3, 2010 #

bike 30:00 [3]

Home-Hönggerberg
Zentrum-Home
8 AM

ball games (handball) 1:30:00 [3]

a lot of fast things today
6 PM

running 21:12 [5] 4.5 km (4:43 / km) +100m 4:14 / km
shoes: asics radiance

2x10' fast

running 45:00 [2] 7.25 km (6:12 / km) +80m 5:53 / km
shoes: asics radiance

Warm up/cool down, time inbetween intensive parts

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