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Training Log Archive: ol8

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Running15 10:11:41 66.64(9:11) 107.25(5:42) 1782
  XC Skiing5 7:32:17 34.18(13:14) 55.0(8:13) 620
  Orienteering3 2:15:44 10.55(12:52) 16.98(8:00) 620
  Cycling5 2:09:00 34.79(3:42) 55.99(2:18) 100
  Stretching10 1:58:30
  Swimming1 45:00
  Strength5 44:40
  Running Drills1 15:30
  Total21 25:52:22 146.16 235.22 3122
  [1-5]21 23:53:52

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Monday Nov 30, 2009 #

Running 55:40 [1] 9.0 km (6:11 / km) +160m 5:41 / km

after being sick the whole weekend, I honestly didnt feel like going running today but I was forced to as no one could have done the running training with the soccer player! and surprisingly I was feeling a bit better! so I ll gradually build up my training from now on:)

Strength 5:00 [3]

Stretching 8:00 [0]

Saturday Nov 28, 2009 #

Running 45:26 [1] 7.0 km (6:29 / km) +180m 5:45 / km

easy running with marlene:)

Friday Nov 27, 2009 #

Note
(rest day)

Thursday Nov 26, 2009 #

Note
(rest day)

Wednesday Nov 25, 2009 #

Note
(rest day)

Tuesday Nov 24, 2009 #

Cycling (Ergo) 21:53 [1] 10.0 km (2:11 / km)
ahr:98 max:113

Monday Nov 23, 2009 #

Running 59:04 [1] 9.0 km (6:34 / km) +160m 6:02 / km
ahr:127

running with the soccer players!

Strength 5:00 [3]

Stretching 10:00 [0]

Sunday Nov 22, 2009 #

Cycling (Ergo) 30:00 [2] 15.1 km (1:59 / km)

easy on a sunday evening!

Strength 16:40 [3]

Stretching 12:00 [0]

Saturday Nov 21, 2009 #

Note
(rest day)

Friday Nov 20, 2009 #

Strength 8:00 [3]

Running 49:51 [2] 8.0 km (6:14 / km) +150m 5:42 / km

easy running with marlene:) we found a mobile and got in return prosecco and 10 euros from the owner!

Thursday Nov 19, 2009 #

Running warm up/down 31:15 [2] 4.5 km (6:57 / km) +10m 6:52 / km

including recoveries!

Running 4:44 [3] 1.1 km (4:18 / km)

2 laps in higher pace!- int with soccer players!

Running intervals 6:38 [5] 2.35 km (2:49 / km)

5x30fast/30slow- 10x15fast/15slow- fast lap (0,55km) in 1:38

Strength 10:00 [1]

Wednesday Nov 18, 2009 #

Note
(rest day)

Tuesday Nov 17, 2009 #

Note
(rest day)

Monday Nov 16, 2009 #

Running 57:53 [1] 8.5 km (6:49 / km) +150m 6:15 / km
ahr:125 max:140

"endurance" training with soccer players!

Stretching 8:00 [0]

Sunday Nov 15, 2009 #

XC Skiing 1:17:03 [2] 10.0 km (7:42 / km) +100m 7:20 / km
ahr:138 max:157

Stretching 12:00 [0]

Saturday Nov 14, 2009 #

XC Skiing (skating) 1:12:35 [3] 8.0 km (9:04 / km) +120m 8:26 / km
ahr:154 max:170

Stretching 5:00 [0]

XC Skiing 1:07:05 [2] 8.0 km (8:23 / km) +100m 7:54 / km
ahr:138 max:167

Friday Nov 13, 2009 #

XC Skiing 50:05 [3] 7.0 km (7:09 / km) +100m 6:41 / km

some xc skiing with marlene in bodenthal, awesome weather:)

Running 8:30 [3] 1.1 km (7:44 / km) +30m 6:48 / km

tiefschneelaufen:)

Thursday Nov 12, 2009 #

Cycling (Ergo) 21:07 [1] 10.0 km (2:07 / km)

easy, just to stretch legs!

Wednesday Nov 11, 2009 #

Note
(rest day)

Tuesday Nov 10, 2009 #

Cycling 18:00 [1] 6.0 km (3:00 / km) +50m 2:53 / km

Running warm up/down (warm up) 31:14 [2] 5.5 km (5:41 / km) +100m 5:12 / km

longish warm up to get rid off stiff legs

Running race 43:36 [5] 10.0 km (4:22 / km) +415m 3:37 / km

student uphill running championships!
first time ever competing in such a race, had good tactic and a slow start, staying in the leading group! half way I was the only one who could hold on to klaus, but had to let him go at around 8k!
all in all 2nd, 25 sec behind klaus!
pretty good conditions, just my shoes werent the right choice, as there was a lot of forest/trail running!
so now resting period:)

Running warm up/down (Cool down) 28:30 [2] 5.0 km (5:42 / km) +20m 5:35 / km

Monday Nov 9, 2009 #

Swimming (Auquajoggen) 45:00 [2]

easy, feeling tired...

Stretching 10:00 [0]

Sunday Nov 8, 2009 #

Running (warm up) 13:30 [2] 2.2 km (6:08 / km) +50m 5:31 / km

Orienteering 46:26 [5] 5.78 km (8:02 / km) +220m 6:45 / km

so annoying, had an awesome start and lost 6min on last two difficult controls in the forest! was close with 1st place but with this mistakes I got 4th! but realized a big lack of motivation, so looking forward to my rest period:)

Saturday Nov 7, 2009 #

Event: Austrian Championship Night-O
 

Running 34:56 [1] 6.0 km (5:49 / km) +80m 5:27 / km
ahr:122

morning jog with marlene!

Stretching 10:00 [0]

Running warm up/down 20:00 [2] 3.6 km (5:33 / km)

Orienteering 41:49 [5] 4.7 km (8:54 / km) +200m 7:20 / km

austrian night champs!
finished 2nd, heli caught me on control #8, till #7 I was leading!
then all the way into finish with him together!

Stretching 9:00 [0]

Friday Nov 6, 2009 #

Note
(rest day)

as I hardly had time and I wasnt motivated enough!

Thursday Nov 5, 2009 #

Stretching 11:00 [0]

Running warm up/down 21:30 [2] 3.5 km (6:09 / km) +60m 5:39 / km

Running race 17:03 [5] 5.0 km (3:25 / km)

track test 5k:

was feeling ok till 3k (10:05) and then I got slower and the last two laps I had some stomache cramps! before going on the last lap I was still exactly on 17:00 but last lap was just horrible! stomache is still hurting...

so what, I m still happy and proud, nice to end season 09 with this:)

Cycling 18:00 [1] 6.0 km (3:00 / km) +50m 2:53 / km

cycling to and from track, not feeling that tired afterwards!

Cycling (Ergo) 20:00 [1] 8.89 km (2:15 / km)
ahr:100 max:108

easy to stretch legs!

Stretching 9:00 [0]

Wednesday Nov 4, 2009 #

Running 16:36 [2] 3.2 km (5:11 / km) +80m 4:37 / km
ahr:145 max:150

nice morning jog, but it is already tooooo cold:(

Tuesday Nov 3, 2009 #

Running 23:28 [2] 4.2 km (5:35 / km) +10m 5:31 / km
ahr:131 max:145

chiller through europapark! taking it easy today and tomorrow:)
C • Are you on holidays?!? :P H... 2

Stretching 14:30 [0]

Monday Nov 2, 2009 #

XC Skiing (skating) 1:36:29 [3] 12.0 km (8:02 / km) +100m 7:43 / km
ahr:145 max:172

I m getting better:)

Orienteering 47:29 [2] 6.5 km (7:18 / km) +200m 6:20 / km
ahr:129 max:152

did some running with map in the night on map "falkenberg" to get used to night o! felt ok, but went pretty slow!

Running 5:00 [2] 1.0 km (5:00 / km)

runing back home!

Sunday Nov 1, 2009 #

XC Skiing (skating) 1:29:00 [3] 10.0 km (8:54 / km) +100m 8:29 / km
ahr:156 max:173

second time skating:
in ramsau, conditions were perfect! need to work lot on my technique! arms are tiring now....

Running warm up/down 30:26 [2] 5.5 km (5:32 / km) +100m 5:04 / km

some running in the afternoon with marlene:)

Running Drills 15:30 [3]

Running (high D2) 6:51 [4] 2.0 km (3:26 / km) +27m 3:13 / km
ahr:174 max:180

there was a 2k test track with 27 meters of climb! decided to see how I was feeling! legs were pretty fresh, just breathing not perfect! low hr.)

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