Training Log Archive: ol8In the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
Running warm up/down 54:00 [1] 9.6 km (5:37 / km) +110m 5:19 / km
Running intervals 10:31 [4] 3.2 km (3:17 / km)
felt good to move the body again:)
times:
79, 80, 79, 79, 79, 79, 80, 76
Tuesday Oct 30, 2012 #
Physio (core) 42:00 [1]
Monday Oct 29, 2012 #
Physio (core) 37:00 [1]
Sunday Oct 28, 2012 #
Running 27:48 [1] 5.32 km (5:14 / km) +140m 4:37 / km
Saturday Oct 27, 2012 #
Running 10:10 [1] 1.7 km (5:59 / km) +60m 5:05 / km
Orienteering 41:39 [4] 6.52 km (6:23 / km) +260m 5:20 / km
had a good start, but then some mistakes and never found the flow again. Map wasnt the best and had problems adjusting mapping with terrain, but thats the same for everybody. so lots of mistakes, but got lucky and could take the win with 17sec gap to andreas.
Last race of the season done, now break:)
Friday Oct 26, 2012 #
Running 38:21 [1] 6.57 km (5:50 / km) +180m 5:08 / km
Thursday Oct 25, 2012 #
Running warm up/down (wup) 15:30 [1] 2.8 km (5:32 / km) +40m 5:10 / km
Running race 16:34 [5] 5.0 km (3:19 / km)
goal was to run PB (16:51), so went off with 3:20min pace with klaus as pacemaker. He did a great job, 3000m through in 9:59 and then last lap a bit faster. Pace felt quite fine and could run relaxed till 3,8km, then it got a bit tougher, but could keep it going:)
Satisfied with such a time after a long season.
Running warm up/down (cd) 6 [1] 1.2 km (5 / km)
Wednesday Oct 24, 2012 #
Running 34:28 [1] 6.22 km (5:32 / km) +20m 5:27 / km
Tuesday Oct 23, 2012 #
Running warm up/down 20:25 [1] 3.75 km (5:27 / km) +50m 5:06 / km
Running Drills 7:30 [3] 0.79 km (9:30 / km)
Running 5:14 [5] 1.6 km (3:16 / km)
Monday Oct 22, 2012 #
Running warm up/down 14:07 [1] 3.1 km (4:33 / km) +20m 4:25 / km
Soccer 15:00 [3]
Physio (pilates) 30:00 [1]
Sunday Oct 21, 2012 #
Running 10:20 [1] 1.75 km (5:54 / km) +30m 5:26 / km
Orienteering 58:48 [4] 7.83 km (7:31 / km) +390m 6:01 / km
imprecise beginning, but nothing major, then a control was missing but found the premarking, so went on.
one big boom (about 6min) going to #14, where I didnt understand the map at all, but was also too sloppy with keeping direction. then not that motivated, but continued.
Running warm up/down (cd) 17:40 [1] 2.65 km (6:40 / km) +30m 6:19 / km
Saturday Oct 20, 2012 #
Running warm up/down (wup) 12:10 [1] 2.2 km (5:32 / km)
Orienteering 1:14:16 [4] 11.61 km (6:24 / km) +435m 5:23 / km
quite ok begin, until I saw wolfi but couldnt find #7, while I finally found it, warti came up and we three were running together. comfortable pace but some big misses
Running warm up/down (cd) 10:04 [1] 1.65 km (6:06 / km)
Friday Oct 19, 2012 #
Running 47:50 [1] 7.4 km (6:28 / km) +100m 6:03 / km
Thursday Oct 18, 2012 #
Running warm up/down 44:00 [1] 7.0 km (6:17 / km) +90m 5:54 / km
Running Drills 6:00 [3] 0.7 km (8:34 / km)
Running 8:36 [5] 2.8 km (3:04 / km)
times:
20, 23, 27, 29, 32, 3:15, 3:10
Wednesday Oct 17, 2012 #
Running warm up/down 17:12 [1] 3.05 km (5:38 / km) +100m 4:51 / km
Orienteering 46:40 [2] 6.1 km (7:39 / km) +200m 6:34 / km
Tuesday Oct 16, 2012 #
Running 25:33 [1] 3.6 km (7:06 / km) +150m 5:52 / km
Running warm up/down 48:00 [2] 8.0 km (6:00 / km) +70m 5:45 / km
Running intervals 19:36 [5] 6.0 km (3:16 / km)
with klaus, achim, matze, mathi and felix
times:
3:17, 3:18, 3:17, 3:17, 3:16, 3:11
feeling quite easy to maintain pace, even though stomache made problems throughout the training
Monday Oct 15, 2012 #
Running 25:00 [1] 4.1 km (6:06 / km) +120m 5:19 / km
Soccer 25:00 [2]
Physio (pilates) 30:00 [1]
Sunday Oct 14, 2012 #
Cycling 33:47 [2] 13.1 km (2:35 / km) +100m 2:29 / km
Running 1:06:44 [2] 8.5 km (7:51 / km) +500m 6:04 / km
Cycling 31:51 [2] 13.4 km (2:23 / km) +40m 2:21 / km
Saturday Oct 13, 2012 #
Running warm up/down (wup) 11:22 [1] 2.01 km (5:39 / km) +10m 5:31 / km
Orienteering 43:53 [4] 7.4 km (5:56 / km) +200m 5:13 / km
had about a 60sec miss to #1, then quite ok, till #7 where markus caught me. and I really had troubles keeping up with him, body felt really tired but glad I could stay with him. in the end could win the styrian championships, overall 4th
Running warm up/down (cd) 8:51 [1] 1.7 km (5:12 / km)
Friday Oct 12, 2012 #
Running 46:30 [1] 7.3 km (6:22 / km) +140m 5:49 / km
(rest day)
Thursday Oct 11, 2012 #
Running warm up/down 35:00 [1] 5.0 km (7:00 / km) +40m 6:44 / km
Running tempo 22:34 [4] 5.2 km (4:20 / km) +220m 3:35 / km
11:26, 11:08
Running Drills 19:30 [3] 1.7 km (11:28 / km)
Running intervals 3:10 [5] 1.2 km (2:38 / km)
times:
0:23, 0:30, 0:40, 0:24, 0:32, 0:41
Running 6:49 [1] 1.1 km (6:12 / km) +30m 5:27 / km
Orienteering 40:59 [1] 4.3 km (9:32 / km) +230m 7:31 / km
Wednesday Oct 10, 2012 #
Physio 20:00 [1]
Running Drills 20:00 [1]
Running 29:17 [1] 5.08 km (5:46 / km) +120m 5:09 / km
Cycling long (Ergo) 2:00:00 [1]
Tuesday Oct 9, 2012 #
Running (spiro) 28:00 [3] 5.0 km (5:36 / km) +60m 5:17 / km
Running 19:00 [1] 3.0 km (6:20 / km) +70m 5:40 / km
Monday Oct 8, 2012 #
Running 19:40 [1] 3.3 km (5:58 / km) +80m 5:19 / km
Running warm up/down 16:43 [2] 3.9 km (4:17 / km) +20m 4:11 / km
Soccer 25:00 [3]
Physio (core) 28:00 [1]
Sunday Oct 7, 2012 #
Physio (core) 30:00 [1]
Strength 18:40 [1]
Running 41:21 [2] 7.58 km (5:27 / km) +260m 4:39 / km
Saturday Oct 6, 2012 #
Physio (core) 40:00 [1]
Friday Oct 5, 2012 #
Running 44:02 [1] 7.56 km (5:49 / km) +260m 4:58 / km
Thursday Oct 4, 2012 #
Cycling 42:20 [1] 13.6 km (3:07 / km) +160m 2:56 / km
Running warm up/down 14:00 [1] 2.4 km (5:50 / km)
Running Drills 10:00 [3] 0.95 km (10:32 / km)
Monday Oct 1, 2012 #
Note