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Training Log Archive: ol8

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
Running	14	7:50:08	51.08	(9:12)	82.2	(5:43)	1235
Orienteering	8	5:18:32	21.0	(15:10)	33.8	(9:25)	1445
Cycling	5	3:50:41	46.01		74.05		245
Stretching	10	2:20:45
Strength	5	1:11:20
Tennis	1	30:00
Physio	2	20:00
Beachvolleyball	1	20:00
Running Drills	1	8:45
Total	20	21:50:11	118.09		190.05		2925
[1-5]	20	19:29:26

2:48

0:00

» now

Wednesday Jul 29, 2009 #

Running (D1) 32:06 [3] 5.0 km (6:25 / km)
ahr:147 max:160

so tough running on ipanema beach!
next 5 days no sport as we ll head off to the amazonian jungle!

Tuesday Jul 28, 2009 #

Strength 20:20 [3]

Physio 10:00 [1]

Stretching 15:00 [0]

Monday Jul 27, 2009 #

Stretching 9:30 [0]

Running warm up/down 30:12 [2] 4.0 km (7:33 / km) +20m 7:22 / km

warm up(6:19)- 10x200 in 34-38sec with 200 easy jogging break- cool down (9:39)

Running intervals 5:48 [5] 2.0 km (2:54 / km) +5m 2:52 / km

times:
38.2/ 36.7/ 36.2/ 35/ 34.4/ 35.5/ 33.6/ 32.6/ 31.5

Cycling 1:32:30 [1] 30.0 km (3:05 / km)

sightseeing through RIO on bike:)

Tennis 30:00 [1]

Sunday Jul 26, 2009 #

Running (D1) 43:44 [3] 9.5 km (4:36 / km) +30m 4:32 / km
ahr:152 max:160

morning run around lagoa in rio:)
awesome!

Saturday Jul 25, 2009 #

Strength 15:20 [3]

in brasil for the next 3 weeks:) try to do some training, but no special plan!

Physio 10:00 [1]

Stretching 14:40 [0]

Friday Jul 24, 2009 #

Running (D1) 44:22 [3] 8.5 km (5:13 / km) +240m 4:34 / km
ahr:151 max:164

again a midday heat run and it s so tough! we ll head off now to brasil:)

Thursday Jul 23, 2009 #

Beachvolleyball 20:00 [2]

nice day @ the lake!

Stretching 15:15 [0]
(rest day)

Wednesday Jul 22, 2009 #

Cycling (D1) 47:11 [3] 17.0 km (2:47 / km) +195m 2:37 / km
ahr:128 max:157

went cycling in midday heat to get used to training in brasil as it wont be cooler there! realized hr is higher and drinking is soooooooooooo important!

Running 29:54 [2] 4.5 km (6:39 / km) +100m 5:59 / km
ahr:130 max:144

running to training and back!

Orienteering 30:24 [2] 3.0 km (10:08 / km) +100m 8:41 / km
ahr:140

fun o training!

Tuesday Jul 21, 2009 #

Cycling 30:00 [1] 10.0 km (3:00 / km) +50m 2:56 / km

morning cycle to stretch legs!

Stretching 12:20 [0]

Running warm up/down 49:41 [2] 7.0 km (7:06 / km) +160m 6:22 / km

warm up/ recoveries/ cool down

Running Drills 8:45 [3]
ahr:123

Running intervals 15:46 [4] 4.2 km (3:45 / km)
ahr:167

track ints as pacemaker for my brother! wasnt feeling so great so just lead my brother!
1000: 3:49
1000:3:51
800: 2:54
1000: 3:52
400: 1:20
recovery: ranging from 1:30 to 3min

Orienteering (Sprint) 7:51 [5] 1.4 km (5:36 / km) +50m 4:45 / km
ahr:177 max:187

afterwards I ran a short sprint course! satisfied with my time:)

Stretching 15:00 [0]

Monday Jul 20, 2009 #

Running (D1) 42:27 [3] 8.5 km (5:00 / km) +240m 4:23 / km
ahr:152 max:163

so I m back in training again! short D1 loop and I m satisfied with the time! missed training!

Strength 7:50 [3]

Saturday Jul 18, 2009 #

Cycling (Ergo) 31:00 [2] 17.05 km (1:49 / km)
ahr:113 max:130

Strength 7:15 [3]

Running 18:03 [2] 3.0 km (6:01 / km) +80m 5:19 / km
ahr:138 max:144

easy evening jog! will start with serious training on monday:)

Saturday Jul 11, 2009 #

Running warm up/down (Warm up) 19:29 [2] 3.0 km (6:30 / km) +65m 5:52 / km

Orienteering (JWOC Relay) 51:30 [5] 6.5 km (7:55 / km) +300m 6:26 / km

Relay 1st leg for AUT 2, I was glad to run 1st leg and it was an awesome experience! had a great start and was pretty satisfied with my navigational performance all way round! but unfortunately I couldnt push my body to the limit, maybe Im a little bit sick, dont know why! analysis will follow!

Running warm up/down (Cool down) 5:00 [1] 0.7 km (7:09 / km)

Friday Jul 10, 2009 #

Running warm up/down (Warm up) 13:14 [2] 2.0 km (6:37 / km) +35m 6:05 / km

Orienteering (JWOC MIDDLE B-Final) 29:27 [5] 3.3 km (8:55 / km) +135m 7:25 / km

no good race, so insecure in my navigation, lost time constantly:(
physically I ran out of form!

Running warm up/down (Cool down) 14:30 [1] 2.2 km (6:35 / km)

Thursday Jul 9, 2009 #

Stretching (morning stretch) 10:00 [0]

Running warm up/down (warm up) 16:56 [2] 2.5 km (6:46 / km) +100m 5:39 / km

Orienteering (JWOC MIDDLE Quali) 32:59 [5] 4.5 km (7:20 / km) +155m 6:15 / km

unfortunately made a 2min mistake at control number 2; and in the end there were 2min missing for a qualification in A- Final!
disappointing day! physically I wasnt in shape!

Running warm up/down (Cool down) 10:19 [2] 1.7 km (6:04 / km)

Wednesday Jul 8, 2009 #

Orienteering 28:19 [2] 2.5 km (11:20 / km) +115m 9:13 / km
ahr:136

model event!

Stretching 14:30 [0]

Tuesday Jul 7, 2009 #

Stretching (morning stretch) 10:00 [0]

Running warm up/down (Warm up) 16:45 [2] 2.8 km (5:59 / km) +60m 5:24 / km

Orienteering (JWOC LONG) 2:01:11 [4] 9.5 km (12:45 / km) +500m 10:06 / km

worst race this year, made in total more than 30min mistakes:( disappointing, had no flow feeling, lost contact to the map everywhere!

Running warm up/down (Cool down) 15:40 [1] 2.8 km (5:36 / km)
ahr:117 max:127

easy evening jog with tobi through primiero:)

Monday Jul 6, 2009 #

Stretching (morning stretch) 10:00 [0]

Running warm up/down (Warm up) 16:50 [2] 3.0 km (5:37 / km) +60m 5:06 / km

Orienteering (JWOC SPRINT) 16:51 [5] 3.1 km (5:26 / km) +90m 4:45 / km

quite satisfied with my navigational performance (one 10sec mistake) and some hesitations; but physical I had nothing to give, lost some places in the end due to low running speed!
52nd place

Running warm up/down (Cool down) 10:40 [1] 1.8 km (5:56 / km)

Sunday Jul 5, 2009 #

Event: JWOC 2009

Running 18:42 [2] 3.5 km (5:21 / km) +40m 5:03 / km

easy, getting legs loosened up for the week, 3 strides in the end!

Stretching 14:30 [0]

Friday Jul 3, 2009 #

Cycling 30:00 [1]

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