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Training Log Archive: nana

In the 7 days ending Dec 16, 2012:

activity # timemileskm+m
  running6 5:19:51 29.91(10:42) 48.13(6:39) 1103
  strength2 1:05:00
  stretching2 50:00
  Orienteering1 46:49 2.95(15:54) 4.74(9:53) 190
  wellness1 30:00
  Total11 8:31:40 32.85 52.87 1293
  [1-5]9 7:11:40
averages - sleep:8.1

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Sunday Dec 16, 2012 #

3 PM

running 1:11:59 [2] 12.63 km (5:42 / km)
ahr:161 max:170 slept:8.5 shoes: asics trail

Eichholz - Auguetbrügg - Schönau - Home with M, easy pace
4 PM

stretching 30:00 [0]

proper stretching. calves are a bit tight

Saturday Dec 15, 2012 #

4 PM

running 36:27 [1] 5.18 km (7:02 / km) +140m 6:12 / km
ahr:153 max:180 slept:8.5 shoes: asics trail

regenerative run at Könizberg. Nice atmosphere ( slightly sunny, some dramatic clouds), but really wet and muddy ground alternating with really slippery, icy parts... not optimal, really slow pace
5 PM

strength 25:00 [3]

Friday Dec 14, 2012 #

Event: Bern by Night 2
 
7 PM

Orienteering race 46:49 [4] 4.74 km (9:53 / km) +190m 8:14 / km
ahr:177 max:189 slept:8.0

Bern by Night 2 - Thörishaus

20/39
Ok race, HR was steadily high, so good training anyway. Could push hard (although it didn't have that big an effect on my pace ;-)
Quite a lot of hesitations, and a few mistakes:
5 (36): Came too much to the left from the control #4 (did acutally realise this) and let myself be distracted by Annina. Ended up in the middle of the green, so it was quite obvious that I have to correct to the right. Lost for sure 1 minute there.
10 (49) not really a mistake, but really hesitant. Expected the control a lot earlier
16 (45): Followed Ale on the path. Tried to see if there were any traces indicating that we should leave the path. Finally we only left the path at the crossing (which was already a bit late) and went to much to the right instead of correcting to the left. Sunny overtook as at this control...
another 1 minute mistake
So I guess 2 minutes mistake, the rest is microroute or physical

Thursday Dec 13, 2012 #

6 PM

running 59:42 [3] 9.83 km (6:04 / km) +293m 5:17 / km
ahr:167 max:181 slept:8.0 shoes: asics trail

Gurten with Lena - pushed a bit..

Wednesday Dec 12, 2012 #

Note
slept:8.5 (sick)

another sore throat hit me
12 PM

running 1:21:29 [1] 9.75 km (8:21 / km) +350m 7:05 / km
ahr:144 max:177 shoes: Nike airspan+ 8

Very easy Gurten loop with Miriam - perfect :-)
2 PM

wellness (massage) 30:00 [0]

7 PM

running 20:04 [1] 3.4 km (5:54 / km) +20m 5:44 / km
shoes: asics kayano red

footing to the library and back as warm-up for the strength. Not sure if it worked - it was freezing cold...
8 PM

strength 40:00 [3]

stretching 20:00 [0]

Tuesday Dec 11, 2012 #

12 PM

running 50:10 [2] 7.34 km (6:50 / km) +300m 5:40 / km
ahr:158 max:176 slept:7.0 shoes: Nike airspan+ 8

short loop up Gurten. One wrong step hurt one of my toes, that has been bothering me for a few days now. So kept the loop short.
Not sure if its some tendon or the joint in the toe that is irritated...

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