Training Log Archive: ol8In the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
Running 20:45 [1] 3.8 km (5:28 / km)
Running 1:06:00 [2] 10.0 km (6:36 / km) +300m 5:44 / km
Wednesday Sep 28, 2011 #
Running 36:35 [2] 6.8 km (5:23 / km)
but even though I felt healthy again, my stomache cramped and made me really problems, so somehow I managed to come home
dont know what it is- annoying, want to train and be in shape for sunday....
Tuesday Sep 27, 2011 #
Note
(rest day)
Monday Sep 26, 2011 #
Running 46:58 [1] 7.3 km (6:26 / km)
Sunday Sep 25, 2011 #
Running 17:00 [2] 2.8 km (6:04 / km) +100m 5:09 / km
Orienteering 30:48 [5] 4.9 km (6:17 / km) +200m 5:13 / km
fast, solid start- tried to push in the beginning, had a sloppy middle part where flow was gone, more a fight mentally to stay focused, but physically I could push all the way:)
total 1:20min of hesitations, mistake
1st place:)
Running 10:00 [1] 1.3 km (7:42 / km) +30m 6:54 / km
Saturday Sep 24, 2011 #
Running (wup) 12:00 [2] 2.0 km (6:00 / km) +50m 5:20 / km
Orienteering 26:00 [5] 3.6 km (7:13 / km) +180m 5:47 / km
starting leg, went out fast, but so insecure to #1 and pack got me, but then solid, safe orienteering- physically pretty tired...
1st place with michele baggio
Running (cd) 9:00 [1] 1.1 km (8:11 / km) +20m 7:30 / km
Friday Sep 23, 2011 #
Cycling 1:10:07 [1] 26.45 km (2:39 / km) +30m 2:38 / km
ahr:98 max:127
Running 10:37 [3] 2.35 km (4:31 / km)
ahr:150 max:166
Thursday Sep 22, 2011 #
Running 48:47 [1] 7.14 km (6:50 / km)
Wednesday Sep 21, 2011 #
Physio (core) 29:00 [1]
Running 25:54 [2] 5.13 km (5:03 / km)
ahr:141 max:151
Stretching 10:00 [0]
Tuesday Sep 20, 2011 #
Physio (core) 40:00 [1]
Running (cd) 10:54 [1] 2.06 km (5:17 / km) +10m 5:10 / km
ahr:124 max:136
Running warm up/down 32:05 [2] 5.9 km (5:26 / km)
Running intervals 20:47 [4] 6.0 km (3:28 / km)
max:187
high hr, maybe due to 2nd training, heat or tiredness, had problems lifting up the legs but at least I hit the pace:)
actual times: 3:29, 3:28, 3:28, 3:28, 3:27, 3:27
Running (recovery) 18:00 [1] 2.13 km (8:27 / km)
Monday Sep 19, 2011 #
Running 19:30 [1] 3.7 km (5:16 / km)
Physio (core) 20:00 [1]
Running (D1) 51:46 [3] 11.81 km (4:23 / km) +10m 4:22 / km
ahr:154 max:165
Sunday Sep 18, 2011 #
Running warm up/down 12:00 [2] 2.3 km (5:13 / km)
Orienteering 49:33 [5] 7.0 km (7:05 / km) +250m 6:00 / km
disappointed about a 4th place but there was not more in it. Tobi lost too much on the starting leg, I had a reasonable run (with some 3min of mistakes) but I was running alone all way, so speed was not too high and klaus did a good job
disappointing..... but will be back next year and then fight for the gold:)
Saturday Sep 17, 2011 #
Running 7:00 [2] 1.3 km (5:23 / km)
Orienteering 45:00 [3] 5.0 km (9:00 / km) +150m 7:50 / km
Friday Sep 16, 2011 #
Running 58:30 [2] 12.19 km (4:48 / km) +15m 4:46 / km
Thursday Sep 15, 2011 #
Running 17:32 [2] 3.7 km (4:44 / km) +5m 4:42 / km
Running 45:30 [1] 8.27 km (5:30 / km) +10m 5:28 / km
Wednesday Sep 14, 2011 #
Running 10:48 [1] 2.01 km (5:22 / km)
Saturday Sep 10, 2011 #
Running (wup) 18:00 [2] 2.6 km (6:55 / km) +90m 5:54 / km
Orienteering 1:34:30 [5] 12.0 km (7:53 / km) +480m 6:34 / km
f***, feeling quite ok before the start, but had just so many problems with the 1:15000 in this terrain, same like 2 years ago at JWOC Passo Rolle
my 3 min caught me at #3 and I tried everything to get away and then on the long downhill after #17 it happened
full speed and I twiested my ankle, a lot of pain but could walk to the finish
Friday Sep 9, 2011 #
Running 13:37 [3] 2.94 km (4:38 / km)
ahr:149 max:164
Stretching 12:00 [0]
Thursday Sep 8, 2011 #
Running 31:48 [2] 6.7 km (4:45 / km)
ahr:139 max:149
mi piace padova but I have to find some place where to run
Stretching 10:00 [0]
Wednesday Sep 7, 2011 #
Running (D1-Test) 8:22 [3] 2.0 km (4:11 / km)
ahr:158 max:164
3rd best time ever- but 40sec down to pb
Running Drills 11:52 [3] 1.1 km (10:47 / km)
Running 13:18 [2] 2.52 km (5:17 / km)
Cycling 39:35 [2] 11.62 km (3:24 / km) +276m 3:03 / km
ahr:123 max:153
Physio (core) 33:00 [1]
Stretching 8:00 [0]
Tuesday Sep 6, 2011 #
Physio (core) 42:00 [1]
Running warm up/down 50:20 [2] 7.2 km (6:59 / km) +100m 6:32 / km
Running intervals 20:43 [4] 6.0 km (3:27 / km)
max:186
with sandro(faster) and tobi (just 600)
actual times:
3:28, 3:27, 3:28, 3:26, 3:27, 3:27
stomache a bit shaky in the end, pace is feeling easy, but unusual high hr for the effort today?!?
Stretching 10:00 [0]
Monday Sep 5, 2011 #
Running warm up/down (wup) 10:34 [2] 1.93 km (5:28 / km) +24m 5:09 / km
ahr:127
Orienteering 1:07:25 [4] 9.47 km (7:07 / km) +540m 5:32 / km
ahr:165 max:177
didnt push physically, had an okayish flow, sometimes a bit inaccurate when leaving the control
physically demanding course
Running warm up/down (cd) 3:35 [1] 0.52 km (6:53 / km) +25m 5:33 / km
Stretching 10:00 [0]
Sunday Sep 4, 2011 #
Cycling 37:02 [2] 14.73 km (2:31 / km) +130m 2:24 / km
ahr:115 max:142
Saturday Sep 3, 2011 #
Note
(rest day)
working for 16hrs and then goodbye party:)
Friday Sep 2, 2011 #
Cycling 39:34 [2] 15.3 km (2:35 / km) +278m 2:22 / km
ahr:117 max:142
Physio (core) 45:00 [1]
Running (D1) 39:45 [3] 7.6 km (5:14 / km) +245m 4:30 / km
ahr:151 max:161
Thursday Sep 1, 2011 #
Running warm up/down 26:00 [1] 4.0 km (6:30 / km) +50m 6:07 / km
Orienteering 38:02 [5] 6.0 km (6:20 / km) +160m 5:36 / km
high speed o with some technical controls in the green part- got knocked out by a tree, took me 20sec to see again and it was quite painful- but continued then on