Training Log Archive: ol8In the 30 days ending Sep 30, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||
Friday Sep 30, 2016 #
Physio (core + yoga) 15:00 [1]
Thursday Sep 29, 2016 #
Running warm up/down 8:00 [1] 1.3 km (6:09 / km)
Running 17:18 [5] 5.0 km (3:28 / km) +10m 3:26 / km
pretty surprised about my time without any specific training. 12th place individually, 1st in mixed team with sandro and dani
Wednesday Sep 28, 2016 #
Orienteering 36:16 [1] 4.08 km (8:53 / km) +185m 7:15 / km
Running 15:30 [1] 2.01 km (7:43 / km) +80m 6:26 / km
Orienteering 24:18 [2] 2.72 km (8:56 / km) +60m 8:03 / km
Tuesday Sep 27, 2016 #
Cycling 1:38:03 [1] 34.75 km (2:49 / km) +600m 2:36 / km
ahr:113 max:141
platte-josefhof-prellerberg-eggersdorf-roseggerweg-mariatrost
Monday Sep 26, 2016 #
Soccer 20:00 [2]
Physio (pilates) 12:00 [1]
Sunday Sep 25, 2016 #
Running 10:00 [1] 1.5 km (6:40 / km)
Orienteering 37:42 [4] 5.5 km (6:51 / km) +270m 5:30 / km
best race of the weekend, was in the leading pack till #7, then took a bad route to #8 following to a different gaffle, afterwards really clean and solid. 2nd place in the finish, in the end 6th place (4th AA Cup team)
Saturday Sep 24, 2016 #
Running warm up/down 14:00 [1] 2.0 km (7:00 / km) +80m 5:50 / km
Orienteering 1:41:20 [4] 15.0 km (6:45 / km) +450m 5:52 / km
solid start, then getting lost a bit on the long leg, huge parallel mistake to #8 and then some more to #9. emiliano caught me at #11. we went together, pace was really slow, but when I was in the front I kept doing mistakes. positively surprised about my physical shape compared to the others (at least in this terrain)
Orienteering 21:37 [1] 4.5 km (4:48 / km)
taking it as cd from the long and managed to forget to punch a control. passed it but didnt punch it. was in my head already too far ahead
Friday Sep 23, 2016 #
Running warm up/down 12:00 [1] 1.8 km (6:40 / km)
Orienteering 58:19 [3] 7.5 km (7:47 / km) +80m 7:23 / km
oh my god, was planning to take it easy from the start and totally messed up #1 and #3, loosing more than 15min. afterwards a bit better, but way to passive and hardly any confidence
Thursday Sep 22, 2016 #
Orienteering 19:20 [1] 3.49 km (5:32 / km)
Wednesday Sep 21, 2016 #
Running 36:16 [3] 7.18 km (5:03 / km) +250m 4:18 / km
Monday Sep 19, 2016 #
Cycling 18:52 [4] 5.22 km (3:37 / km) +245m 2:56 / km
ahr:156 max:172
Cycling 38:10 [1] 16.32 km (2:20 / km) +55m 2:18 / km
ahr:116 max:145
Sunday Sep 18, 2016 #
Note
(rest day)
Saturday Sep 17, 2016 #
Physio (core) 15:00 [1]
Friday Sep 16, 2016 #
Physio (yoga) 10:00 [1]
Running warm up/down (wup) 5:52 [1] 1.22 km (4:49 / km)
Orienteering 17:44 [4] 3.81 km (4:39 / km) +20m 4:32 / km
1) 5:58 (1,29km)
2) 4:42 (1,07km)
3) 7:04 (1,45km)
pretty tricky, got tricked by my own planning sometimes;)
Running warm up/down (cd) 5:57 [1] 1.07 km (5:34 / km)
Thursday Sep 15, 2016 #
Cycling 20:33 [3] 5.24 km (3:55 / km) +240m 3:11 / km
Cycling 12:14 [1] 4.84 km (2:32 / km) +55m 2:23 / km
Cycling 4:00 [3] 1.27 km (3:09 / km) +50m 2:38 / km
Cycling 29:47 [1] 12.47 km (2:23 / km) +55m 2:20 / km
Squash 1:00:00 [1]
Tuesday Sep 13, 2016 #
Cycling 1:41:36 [1] 38.54 km (2:38 / km) +455m 2:29 / km
andritz-weinitzen-josefhof-altes fassl-eggersdorf-stiftingtal
Monday Sep 12, 2016 #
Running 35:49 [1] 6.86 km (5:13 / km) +160m 4:41 / km
Sunday Sep 11, 2016 #
Cycling 51:01 [2] 18.14 km (2:49 / km) +290m 2:36 / km
Swimming warm up/down (aquarunning) 3:00 [1]
Swimming (aquarunning) 20:00 [3]
Cycling 35:00 [1] 14.3 km (2:27 / km) +135m 2:20 / km
Saturday Sep 10, 2016 #
Running warm up/down (wup) 9:22 [1] 1.93 km (4:51 / km) +10m 4:44 / km
Orienteering 56:29 [2] 7.28 km (7:46 / km) +315m 6:23 / km
Running warm up/down (cd) 10:23 [1] 1.95 km (5:19 / km) +30m 4:57 / km
Friday Sep 9, 2016 #
Cycling 2:14:06 [1] 47.19 km (2:51 / km) +625m 2:40 / km
Thursday Sep 8, 2016 #
Running 53:02 [2] 11.12 km (4:46 / km)
max:186
Wednesday Sep 7, 2016 #
Cycling 17:55 [1] 6.85 km (2:37 / km) +65m 2:30 / km
Running warm up/down (wup) 9:00 [1] 1.28 km (7:02 / km) +65m 5:36 / km
Orienteering 46:04 [2] 3.96 km (11:38 / km) +150m 9:47 / km
Running warm up/down (cd) 8:50 [1] 1.43 km (6:11 / km) +30m 5:35 / km
Cycling 15:15 [1] 6.9 km (2:13 / km) +10m 2:12 / km
Tuesday Sep 6, 2016 #
Physio (core+yoga) 20:00 [1]
Monday Sep 5, 2016 #
Cycling 1:20:14 [2] 30.92 km (2:36 / km) +335m 2:28 / km
andritz-weinitzen-josefhof-altes fassl-roseggerweg
Sunday Sep 4, 2016 #
Running warm up/down (wup) 10:00 [1] 1.94 km (5:09 / km) +25m 4:51 / km
Orienteering 16:33 [4] 4.17 km (3:58 / km) +50m 3:45 / km
big route choice mistake to #5, otherwise some small hesitations, but ok. physically tough as unsurprisingly I m lacking in the upper gear
Running warm up/down (cd) 19:44 [1] 3.27 km (6:02 / km)
Saturday Sep 3, 2016 #
Orienteering 54:06 [3] 10.18 km (5:19 / km) +285m 4:40 / km
alone in front from #3, was going steady. just having problems with adjusting my technique to a slower pace, 30sec miss to #8, 30sec hook to #11 and 2,5min miss in the bingo green to #13. thats were franzi overtook me, but we could finish in the lead with the same time
Friday Sep 2, 2016 #
Physio (core+yoga) 10:00 [1]
(rest day)
Thursday Sep 1, 2016 #
Physio (yoga+core) 10:00 [1]
Cycling 52:59 [1] 16.44 km (3:13 / km) +410m 2:52 / km