Training Log Archive: ol8In the 31 days ending Aug 31, 2013:
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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 | Sa | |||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Aug 31, 2013 #
Running 39:11 [1] 6.7 km (5:51 / km) +20m 5:46 / km
Orienteering 20:46 [3] 4.97 km (4:11 / km) +45m 4:00 / km
Running 5:13 [1] 0.91 km (5:44 / km) +25m 5:02 / km
Friday Aug 30, 2013 #
Cycling 3:16:21 [1] 64.24 km (3:03 / km) +104m 3:02 / km
Thursday Aug 29, 2013 #
Cycling 4:26:00 [1] 86.25 km (3:05 / km) +222m 3:03 / km
Wednesday Aug 28, 2013 #
Running warm up/down 35:40 [1] 6.57 km (5:26 / km) +10m 5:23 / km
Running intervals 28:22 [4] 8.0 km (3:33 / km)
recovery 1k easy running (5:10-5:30)
times:
7:06, 7:08, 7:05, 7:03
Cycling 33:24 [1] 10.94 km (3:03 / km) +50m 2:59 / km
then by train to passau
Tuesday Aug 27, 2013 #
Note
(rest day)
rest week
Monday Aug 26, 2013 #
Running warm up/down 26:03 [2] 5.34 km (4:53 / km) +60m 4:37 / km
Running Drills 10:32 [1] 0.97 km (10:52 / km)
Running intervals 24:15 [3] 3.85 km (6:18 / km)
every second int on grass next to track, unfortunately not more time. next time more
perfect training to get into mood for gugl games:)
Sunday Aug 25, 2013 #
Running long 2:02:03 [2] 18.96 km (6:26 / km) +850m 5:16 / km
running in street running shoes not the best idea
Saturday Aug 24, 2013 #
Physio (core) 38:00 [1]
Friday Aug 23, 2013 #
Running 1:00:16 [2] 6.24 km (9:39 / km) +550m 6:42 / km
on the steep parts I was walking/running
Running warm up/down (wup) 10:07 [2] 2.24 km (4:31 / km)
Running Drills 18:34 [3] 2.06 km (9:01 / km) +100m 7:15 / km
Running (cd) 15:01 [1] 2.95 km (5:05 / km) +40m 4:46 / km
Thursday Aug 22, 2013 #
Running 59:56 [1] 10.21 km (5:52 / km) +220m 5:18 / km
initial plan was to do ints, but feeling wasted from yesterday
Physio (core) 30:00 [1]
Wednesday Aug 21, 2013 #
Physio (core) 38:00 [1]
Running 39:15 [4] 10.48 km (3:45 / km) +65m 3:38 / km
25:14 (6,48km, 50Hm)
on the way back home:
2x2000m in 10k pace with 4min jogging recovery
6:57, 7:04
Running 50:55 [1] 7.48 km (6:48 / km) +150m 6:11 / km
Running 13:10 [1] 2.45 km (5:22 / km) +20m 5:10 / km
Tuesday Aug 20, 2013 #
Cycling 1:12:56 [1] 24.42 km (2:59 / km) +40m 2:58 / km
Running 28:27 [1] 5.53 km (5:09 / km) +10m 5:06 / km
Monday Aug 19, 2013 #
Running 1:07:32 [2] 14.81 km (4:34 / km) +170m 4:19 / km
Running 32:14 [1] 5.47 km (5:54 / km) +10m 5:50 / km
Sunday Aug 18, 2013 #
Running warm up/down 7:00 [1] 1.2 km (5:50 / km)
Running race 37:38 [5] 10.48 km (3:35 / km) +40m 3:31 / km
was damn tired already before the race due to working in the heat the days before, so didnt do a proper warm up. then started the race and after 2k I wanted to stop, just tried to stay in a group with the leading women, which I had to let go the last 2,5km
garmin km splits:
3:23, 3:27, 3:37, 3:33, 3:37, 3:31, 3:37, 3:36, 3:45, 3:48 (1:43 last 480metres)
Cycling (Ergo) 20:00 [1]
Saturday Aug 17, 2013 #
Physio (core) 18:00 [1]
Running warm up/down 8:13 [1] 1.4 km (5:52 / km)
Orienteering 9:02 [3] 2.09 km (4:19 / km) +10m 4:13 / km
Friday Aug 16, 2013 #
Running 31:07 [1] 5.02 km (6:12 / km) +10m 6:08 / km
Running warm up/down (wup) 4:09 [1] 0.75 km (5:32 / km)
Running 13:13 [5] 3.9 km (3:23 / km) +10m 3:21 / km
as they didnt manage to register me, I started inofficially, so stopped some 400metres before the finish as I would have been in 5th place.
feeling tired due to heat and working all day, but would have been about 15sec-20sec faster than last year
Running 34:00 [1] 6.15 km (5:32 / km)
Thursday Aug 15, 2013 #
Running 29:44 [1] 5.28 km (5:38 / km) +160m 4:53 / km
Orienteering 1:12:38 [2] 7.95 km (9:08 / km) +465m 7:04 / km
Running 27:37 [1] 5.18 km (5:20 / km) +80m 4:57 / km
Wednesday Aug 14, 2013 #
Physio (core) 38:00 [1]
Running 49:59 [4] 12.89 km (3:53 / km) +85m 3:45 / km
25:24 (6,45km, 50HM)
24:35 (6,44km, 35HM)
Running 35:22 [1] 5.42 km (6:32 / km) +100m 5:58 / km
Tuesday Aug 13, 2013 #
Running (spiro) 30:00 [3] 5.3 km (5:40 / km) +50m 5:24 / km
my hr showed some sign of an infect...
Running 50:00 [1] 8.6 km (5:49 / km) +300m 4:57 / km
didnt want to force it.
Monday Aug 12, 2013 #
Running 34:40 [1] 5.5 km (6:18 / km) +90m 5:50 / km
Running Drills 7:44 [1] 0.64 km (12:05 / km)
Running 1:40 [5] 0.6 km (2:47 / km)
had problems with breathing, so thats why stopped training....
Sunday Aug 11, 2013 #
Hiking 5:13:08 [1] 22.35 km (14:01 / km) +1050m 11:21 / km
fuß der leber- theisslwirt- tatschen-peggau
crappy map material and even worse marking of the paths, so longer than planned
Physio (core) 30:00 [1]
Saturday Aug 10, 2013 #
Running warm up/down 27:24 [1] 5.2 km (5:16 / km) +10m 5:13 / km
Running tempo (D2) 47:22 [4] 11.65 km (4:04 / km) +10m 4:03 / km
died on the way back with being quite hot and damn windy. probably should overthink my halfmarathon plans;)
Running 40:46 [1] 7.05 km (5:47 / km) +240m 4:56 / km
Friday Aug 9, 2013 #
Physio (core) 40:00 [1]
Running warm up/down 35:02 [1] 5.3 km (6:37 / km) +50m 6:19 / km
Running intervals 27:51 [4] 8.0 km (3:29 / km)
times:
3:29, 3:28, 3.29, 3:29, 3:30, 3:29, 3.29, 3:28
pace was quite easy to maintain except of the last two reps. damn hot, guess I dehydrated a bit in the end
Thursday Aug 8, 2013 #
Note
(rest day)
longer stretch in the evening
pumped for summer training now
Running 12:22 [1] 2.19 km (5:39 / km) +15m 5:28 / km
Wednesday Aug 7, 2013 #
Running 1:09:09 [1] 12.43 km (5:34 / km) +120m 5:18 / km
Tuesday Aug 6, 2013 #
Orienteering 55:34 [2] 6.94 km (8:00 / km) +255m 6:46 / km
nice to have a change in terrain. was really tired, so had some good passages alternating with some mistakes. pissed about not finding the second last control though being so close there....
Orienteering 54:39 [2] 8.29 km (6:36 / km) +60m 6:22 / km
focused on my compass use in the vague area, went quite good. otherwise nice last training here.
Monday Aug 5, 2013 #
Orienteering 1:06:13 [2] 10.13 km (6:32 / km) +225m 5:53 / km
rerunning the M21L course from the S6D. awesome area, not so easy without controls. had some direction mistakes towards the end when body and head got tired
Soccer 20:00 [1]
Orienteering 46:53 [2] 7.24 km (6:29 / km) +95m 6:05 / km
ran together with simon, swapping lead
Sunday Aug 4, 2013 #
Orienteering 40:05 [2] 6.13 km (6:32 / km) +70m 6:11 / km
Orienteering 37:34 [1] 5.52 km (6:48 / km) +80m 6:21 / km
eastern part of the S6D and some additional controls, feeling in control.
Saturday Aug 3, 2013 #
Running warm up/down 10:17 [1] 1.54 km (6:41 / km) +20m 6:16 / km
Orienteering 2:07:22 [4] 20.7 km (6:09 / km) +485m 5:30 / km
had a miss on the way to #4, but still could catch henrik (2min), then pushed good till #7 and picking up runners. then leading into #8, I wasnt in control, got distracted and messed up (4:30min). motivation was gone. stupid route to #11, could catch franzi, who overtook me and we finished the course together. after the spectator control it was just a fight.
need more strength for these swamps
Friday Aug 2, 2013 #
Orienteering 36:21 [1] 5.24 km (6:56 / km) +40m 6:41 / km
Running 6:11 [1] 1.25 km (4:57 / km)
Thursday Aug 1, 2013 #
Running (wup) 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
Orienteering 38:42 [4] 7.3 km (5:18 / km) +220m 4:36 / km
good start, but messed up #6 where map wasnt accurate. checked in in one of the training afterwards. path is wrongly mapped. another miss to #7, where I was still having my mistake in mind.
died physically in the end.
pretty boring for a WRE...
Running 28:51 [1] 5.89 km (4:54 / km) +60m 4:40 / km