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Training Log Archive: ol8

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Running	23	22:48:03	171.67	(7:58)	276.27	(4:57)	1019
Orienteering	6	7:38:38	37.59	(12:12)	60.5	(7:35)	2050
Physio	9	6:36:30
Cycling	5	4:49:30
XC Skiing	1	35:00
Running Drills	1	9:00	0.47	(19:19)	0.75	(12:00)
Total	26	42:36:41	209.73		337.52		3069
[1-5]	26	42:01:41

2:36

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» now

Tuesday Jan 31, 2012 #

Note
(sick)

felt terrible, went to see doctor- having to take antibiotics for next 6 days, plan is to compete again in POM:)

Monday Jan 30, 2012 #

Note
(sick)

yesterday evening had 39° fever, horrible night today, but feeling better today, but still feverish

Sunday Jan 29, 2012 #

Note
(sick) (rest day)

had a bad sleep tonight, was coughing and had asthma problems- head hurts aswell- shitty day

Saturday Jan 28, 2012 #

Running warm up/down 18:00 [2] 3.7 km (4:52 / km)

Orienteering 52:54 [4] 11.6 km (4:34 / km) +120m 4:20 / km

Venezia Notturna

pretty cool race, saw all the choices but I was always choosing the slower one...Was way too passive and behind in my navigation, but 1st place ex aequo with Luigi:)

Friday Jan 27, 2012 #

Running 11:28 [2] 2.4 km (4:47 / km)

to and from palestra with bag

Cycling long (Ergo) 1:30:00 [2]

long spin on the ergo, feeling quite good:)

Thursday Jan 26, 2012 #

Physio (core) 42:00 [1]

Running (wup) 20:00 [2] 4.2 km (4:46 / km) +15m 4:41 / km

wup with bag to palaindoor

Running 34:25 [3] 8.07 km (4:16 / km) +15m 4:14 / km

corri per padova
a new tour, making a lap in the stadium, enjoyed it and the pace felt really comfortable, sometimes also a bit of grass running

XC Skiing 35:00 [0]

ice skating afterwards

Running 21:20 [3] 5.0 km (4:16 / km) +10m 4:13 / km

after ice skating, run home
with bag

Wednesday Jan 25, 2012 #

Physio (core) 30:00 [1]

Running 17:43 [2] 3.7 km (4:47 / km)

testing throat after core, such perfect conditions are here to train

Orienteering 1:38:00 [2] 8.0 km (12:15 / km) +350m 10:03 / km

night o training

really cool area, but as controls were just some stripes, I had problems seeing them, made also some big errors...

Tuesday Jan 24, 2012 #

Cycling (Ergo) 50:00 [1]

early morning spin at 5:30 before a long day travel

Physio (core) 58:30 [1]

Note

actually planned a run after core, but throat is not feeling a bit sore during the travel, so stayed inside, drinking tea

Monday Jan 23, 2012 #

Cycling long (Ergo_long part1) 1:01:30 [2]

Orienteering (long_part2) 54:30 [2] 7.0 km (7:47 / km) +380m 6:07 / km

easy o on homemap "billrothgasse", right after ergo

Sunday Jan 22, 2012 #

Physio (core) 30:00 [1]

just some time for a short training in the morning, before some more biathlon and travelling home:)

Saturday Jan 21, 2012 #

Running 50:18 [2] 10.0 km (5:02 / km) +30m 4:57 / km

night run after a whole day watching biathlon in antholz, awesome experience:)

Friday Jan 20, 2012 #

Note
(rest day)

presentation and then whole day travelling

Thursday Jan 19, 2012 #

Physio (core) 54:00 [1]

Running warm up/down 18:45 [2] 4.2 km (4:28 / km)

to and from prato

Running 33:48 [3] 8.0 km (4:14 / km) +19m 4:11 / km

corri per padova, a running training with pacemakers (4:30min) to get to know Padova

actually planned not to go running today, but alessio asked me an hour before the start and I was curious to see how it was.
so the group went a bit faster than the planned pace, sometimes a bit dangerous as there are many runners and some roads are quite narrow. felt quite ok, but realize I soon need a restday (or at least no running)

Wednesday Jan 18, 2012 #

Running 52:18 [2] 11.9 km (4:24 / km)

picked up jo and up to alessio and back

Running 8:16 [5] 2.72 km (3:02 / km)

we did wup- 8*1min fast with 2min easy recovery- cd
started fast but kept the pace, had really to push in the end (340-345m per rep)

Running (recovery) 16:00 [1] 1.33 km (12:00 / km)

Running 32:30 [1] 5.0 km (6:30 / km)

wup and cd with alessio

Tuesday Jan 17, 2012 #

Physio (core) 51:30 [1]

Running (D1) 42:28 [3] 10.0 km (4:15 / km) +15m 4:13 / km

skipped planned ints, will do them on friday morning
as I m studying a lot, so just went out for a short d1 run, up to 2nd bridge and back
in the dark and it s getting colder here:(

Monday Jan 16, 2012 #

Running 56:01 [2] 12.0 km (4:40 / km) +15m 4:38 / km

night jog after a long day studying, up to 2nd brige, back, to carmen and back- legs feel quite good:)

Sunday Jan 15, 2012 #

Running 11:39 [2] 2.4 km (4:51 / km)

to and from palestra

Cycling (Ergo) 40:00 [1]

easy spin

Running tempo (D2) 43:39 [4] 11.2 km (3:54 / km) +30m 3:51 / km

up to 3rd bridge and then back to start of fiume
body felt terrible all way but pushed through the session mentally, a lot of grass aswell

Running 14:01 [1] 2.6 km (5:23 / km)

Saturday Jan 14, 2012 #

Running warm up/down 25:00 [1] 4.2 km (5:57 / km)

Orienteering 24:34 [5] 6.3 km (3:54 / km)

score event in Creazzo with mass start

clean race with no real mistakes and tried really to push my body, feeling quite ok- was without SI, so punching took a lot of time, so a bit more like an interval session, 1st place:)

Friday Jan 13, 2012 #

Running (D1) 1:08:25 [3] 16.0 km (4:17 / km) +30m 4:14 / km

solid run up 4th bridge along fiume and then back, a lot on grass, feeling quite bouncy, last km in 3:45 to prepare legs for tomorrow

Thursday Jan 12, 2012 #

Running 48:00 [1] 7.6 km (6:19 / km)

easyish jog with lissi

Physio (core) 29:30 [1]

Running 11:40 [2] 2.3 km (5:04 / km)

to and from spar

Wednesday Jan 11, 2012 #

Running 1:02:16 [2] 13.5 km (4:37 / km)

to alessio and back home with some detour

Running 36:30 [1] 6.05 km (6:02 / km)

with alessio some map exercises

Tuesday Jan 10, 2012 #

Physio (core) 48:00 [1]

Running warm up/down 24:56 [2] 5.0 km (4:59 / km)

Running intervals 31:04 [4] 8.4 km (3:42 / km)

D2 ints along fiume

7*1200m in 3:40-3:45min pace (4:24-4:30) with 3:10min recovery

was quite tired of the last trainings, but went through the session without any problems
actual times:
4:28, 4:26, 4:26, 4:27, 4:27, 4:27, 4:23

Running (recovery) 22:10 [1] 2.4 km (9:14 / km)

Monday Jan 9, 2012 #

Running 53:00 [1] 9.8 km (5:24 / km)

easyish morning jog to recover legs, first 30min were awful, then did some strides to loosen them up...

Cycling (Ergo) 48:00 [2]

spinning class in a palestra- bit of fartlek, int session, but in total wasnt very tiring

Sunday Jan 8, 2012 #

Running warm up/down 24:00 [1] 3.8 km (6:19 / km) +60m 5:51 / km

Orienteering 58:00 [3] 6.2 km (9:21 / km) +265m 7:42 / km

compass training with no trails on map "Dutovlje"

had troubles finding the start;), afterwards some really good passages where i had fully control with some horrible legs alterned, pissed about myself...

Orienteering 34:10 [4] 4.5 km (7:36 / km) +170m 6:23 / km

little middle competition

missed all the 3 longer legs, bad execution and got lost during...., could win 2min in front of tone; but still very unsatisfied... so there s a lot of work to do

Saturday Jan 7, 2012 #

Running warm up/down 20:00 [1] 3.3 km (6:04 / km) +100m 5:16 / km

wup- cd for the day

Orienteering 1:15:30 [3] 9.0 km (8:23 / km) +490m 6:36 / km

route choice training in hilly, carst terrain- satisfied with my execution and my navigation

Orienteering 1:01:00 [3] 7.9 km (7:43 / km) +275m 6:35 / km

pair training with marco seppi

good flow, one 30sec paralllel mistake which still annoyes me

Friday Jan 6, 2012 #

Running warm up/down 16:00 [2] 3.3 km (4:51 / km)

Running race 20:17 [5] 5.85 km (3:28 / km)

local street running race in poianella- 3 laps a bit shorter than 2km each

had a bad starting position (official time is 20:21), so had to go out a bit faster, kept the pace quite good, suffered in the end of the 2nd lap... couldnt max myself out, but satisfied for these windy conditions and the cold air:)
3 rd place in U23; 17th total- winner had 18:50, mic got 4th in 18:59

Running warm up/down (cd) 25:30 [1] 4.0 km (6:23 / km)

Running 23:22 [1] 4.2 km (5:34 / km)

easyish jog in the afternoon to spar and back, testing my new shoes:)

Thursday Jan 5, 2012 #

Physio (core) 53:00 [1]

Running warm up/down 25:40 [2] 5.2 km (4:56 / km)

wup- cd, some on grass

Running intervals 22:00 [4] 6.0 km (3:40 / km)

did the ints which were planned on tuesday

so cold today, so aimed for 3:45min pace which is on 5*1200: 4:30min with 3:10min recovery

actual times:
4:28, 4:21, 4:24, 4:24, 4:23

had a similar feeling with my breathing after the first int, but wasnt as strong, so continued, got better then on the next ints:)
did them along fiume 600m one way- then back- realized that I loose about 2-3 sec on the turning....

Running (recovery) 15:50 [1] 1.3 km (12:11 / km)

Wednesday Jan 4, 2012 #

Running long 1:34:25 [2] 16.05 km (5:53 / km) +650m 4:54 / km

long jog with robi in fiera di primiero, running through the terrain of 2009 jwoc relay, memories came back:)

Tuesday Jan 3, 2012 #

Running warm up/down 37:00 [2] 6.8 km (5:26 / km)

planned d2 ints today along fiume, but.....

legs were feeling heavy- ok thats normal in training, guess the grass running yesterday sucked out energy of them

but breathing was so weird, I felt like I had asthma, even speed wasnt high, i was weezing and also during recovery it didnt get better
it s a really nice day with sunshine and 10 degrees, so it s not the cold

hopefully i m not getting sick....

Running 4:22 [4] 1.2 km (3:38 / km)

Running Drills 9:00 [3] 0.75 km (12:00 / km)

Running 56:00 [2] 11.4 km (4:55 / km)

easy afternoon jog from palestra to palestra to check the best deal:)

Monday Jan 2, 2012 #

Running long 1:37:57 [2] 20.2 km (4:51 / km) +30m 4:49 / km

longest run so far in padova, mainly on grass along fiume

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