Training Log Archive: ol8In the 31 days ending Dec 31, 2014:
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Wednesday Dec 31, 2014 #
Running warm up/down (wup) 10:10 [1] 1.95 km (5:13 / km)
Running race 20:38 [5] 5.8 km (3:33 / km) +20m 3:30 / km
a lot of slush on the road, thank god robi gave me some of his inov8 shoes, not feeling good at all. 2:15 down on robi
Running warm up/down (cd) 17:20 [1] 3.2 km (5:25 / km) +10m 5:20 / km
Tuesday Dec 30, 2014 #
XC Skiing 30:00 [0]
Swimming 1:00:00 [1]
Monday Dec 29, 2014 #
Running warm up/down (wup) 9:15 [1] 1.9 km (4:52 / km) +10m 4:45 / km
Running intervals 30:00 [4] 7.61 km (3:57 / km)
distances:
2.53km, 2.56km, 2.52km (last part pretty slippery)
actual plan was to do threshold ints (5*5min), but runnability due to snow and not having spikes was limited and this the fastest pace possible;)
Running warm up/down 9:08 [1] 1.7 km (5:22 / km)
Physio (core) 20:00 [1]
Sunday Dec 28, 2014 #
Running 1:11:18 [3] 16.6 km (4:18 / km) +20m 4:16 / km
half on snow, half on hard surface
Swimming 45:00 [1]
Saturday Dec 27, 2014 #
Running 1:39:30 [1] 16.7 km (5:57 / km) +550m 5:07 / km
with walter, michi kügerl, hanson and franz prach
leechwald-rettenbachklamm-platte-hilmteich
feeling almost up to normal
Friday Dec 26, 2014 #
Running 40:40 [1] 6.51 km (6:15 / km) +200m 5:25 / km
feeling ok, except breathing is a bit deeper than normal- wont rush things this week
Thursday Dec 25, 2014 #
Note
(rest day)
Wednesday Dec 24, 2014 #
Running 1:09:25 [1] 13.45 km (5:10 / km) +360m 4:33 / km
(=mental break from decorating christmas tree;))
nice mix of road, trails and cross
Tuesday Dec 23, 2014 #
Running warm up/down (wup) 13:58 [1] 2.45 km (5:42 / km) +60m 5:05 / km
Running intervals 1:20 [5] 0.32 km (4:10 / km) +40m 2:34 / km
Running (recoveries) 17:30 [0] 1.0 km (17:30 / km)
Running warm up/down (cd) 13:20 [1] 2.27 km (5:52 / km) +50m 5:17 / km
Running warm up/down (wup) 8:02 [1] 1.6 km (5:01 / km)
Running tempo 45:43 [4] 11.7 km (3:54 / km)
actually was feeling quite good and comfortable till 3k before the end, where I had to take a pit-stop. then on my own. still slight improvement to the last times, but not there yet;)
splits: 19:22, 26:00, 19:43
Running warm up/down (cd) 8:30 [1] 1.4 km (6:04 / km) +10m 5:52 / km
Physio 1:00 [3]
Monday Dec 22, 2014 #
Squash 1:00:00 [1]
Sunday Dec 21, 2014 #
Running 1:41:07 [2] 21.35 km (4:44 / km) +300m 4:26 / km
lkh-roseggerweg till 19,5km,- home
felt pretty bad the whole day, but glad to get it done:)
Saturday Dec 20, 2014 #
Running 42:33 [1] 7.83 km (5:26 / km) +220m 4:46 / km
(rest day)
Friday Dec 19, 2014 #
Running warm up/down (wup) 14:46 [1] 2.5 km (5:54 / km) +100m 4:55 / km
Orienteering 43:00 [2] 5.5 km (7:49 / km) +280m 6:14 / km
horrible runnability and sometimes a bit vague without controls
Running warm up/down (cd) 14:31 [1] 2.72 km (5:20 / km) +70m 4:44 / km
Squash 1:00:00 [1]
Thursday Dec 18, 2014 #
Running warm up/down (wup) 10:23 [1] 1.92 km (5:24 / km) +10m 5:16 / km
Running tempo 26:56 [4] 7.13 km (3:47 / km)
plan was: 12min (4:00)- 10min (3:45)- 5min (3:30)-2,5min(fast)- 1min (faster) with 2min jogging recovery
distances
3km (in 11:56), 2,7km, 1,43km, 0,77km, 400m in 67
Running intervals 3:37 [5] 1.17 km (3:05 / km)
Running (recoveries) 8:00 [1] 1.1 km (7:16 / km)
Running warm up/down (cd) 14:30 [1] 2.37 km (6:07 / km) +40m 5:39 / km
Wednesday Dec 17, 2014 #
Running 12:45 [2] 2.76 km (4:37 / km) +30m 4:23 / km
Running intervals 1:00 [5] 0.24 km (4:10 / km) +30m 2:34 / km
Running (recoveries) 12:30 [0] 0.7 km (17:51 / km)
Running 53:40 [1] 10.15 km (5:17 / km) +200m 4:49 / km
Physio (core) 15:00 [1]
Tuesday Dec 16, 2014 #
Running 56:47 [1] 11.8 km (4:49 / km) +150m 4:31 / km
staying mainly on roads;
lkh-roseggerweg-mariatrost-short loop in forest-edelweißweg-stiftingtalstraße
Monday Dec 15, 2014 #
Running 21:25 [1] 4.32 km (4:57 / km) +10m 4:54 / km
(rest day)
Sunday Dec 14, 2014 #
Running warm up/down (wup) 6:00 [1] 1.0 km (6:00 / km)
Orienteering 20:38 [3] 3.5 km (5:54 / km) +105m 5:08 / km
tankstellen-o, pretty tricky and took one wrong control, so additionally one minute. good fun:)
Running 34:34 [1] 5.99 km (5:46 / km) +160m 5:05 / km
Running warm up/down (wup) 11:53 [1] 2.36 km (5:02 / km) +10m 4:56 / km
Orienteering 23:31 [4] 5.74 km (4:06 / km) +80m 3:50 / km
1st: 3:35 (0,96km)
2nd: 5:45 (1,35km)
3rd: 7:16 (1,79km)
4th: 6:56 (1,64km)
pretty tired on the last ones, but it was an awesome trainings camp:)
Running warm up/down (cd) 15:30 [1] 2.84 km (5:27 / km)
Saturday Dec 13, 2014 #
Running warm up/down (wup) 5:35 [1] 0.68 km (8:13 / km) +50m 6:00 / km
Orienteering 34:00 [2] 4.5 km (7:33 / km) +140m 6:32 / km
"auffangtrichter", first time I got in touch with this concept, not that easy though to execute:)
Running warm up/down 6:00 [1] 1.0 km (6:00 / km) +30m 5:13 / km
Orienteering 40:05 [4] 7.57 km (5:18 / km) +260m 4:31 / km
1st: 7:00 (1km, 50HM)- huge direction mistake, parallel mistake...
2nd: 7:30 (1,38km, 55HM)
3rd: 8:40 (1,71km, 70HM)
4th: 8:30 (1,63km, 30 HM)
5th: 8:25 (1,75km, 55HM)
orienteering was quite good on the other ones:) pretty tired by the end.
Friday Dec 12, 2014 #
Orienteering 1:04:30 [2] 10.2 km (6:19 / km) +385m 5:19 / km
pretty cool area as runnability except from the final part was awesome. enjoying it:)
Running warm up/down 15:30 [1] 2.5 km (6:12 / km) +20m 5:58 / km
Orienteering 40:23 [4] 7.47 km (5:24 / km) +320m 4:27 / km
5 route choices going fast
1-2: 7:20 (1,2km, 80HM)- left, slow and too much climb
3-4: 9:00 (2,25km, 20HM)- left, fast, good runnability,
4-5: 7:08 (1,12km, 100HM)- straight, steep but fast
5-6: 7:35 (1,4km, 70HM)- left and then saving height, good choice
7-8: 9:20 (1,5km, 50HM)- straight, but not the best execution, still first
Thursday Dec 11, 2014 #
Running 49:37 [1] 9.6 km (5:10 / km) +10m 5:08 / km
Physio (bouldern) 10:00 [1]
Wednesday Dec 10, 2014 #
Running 29:32 [1] 5.29 km (5:35 / km) +150m 4:53 / km
Running warm up/down (wup) 12:45 [2] 2.77 km (4:36 / km) +20m 4:27 / km
Running 1:00 [5] 0.24 km (4:10 / km) +30m 2:34 / km
Running (recoveries) 17:00 [0] 1.1 km (15:27 / km)
Physio 10:00 [3]
3x10 Wechselsprünge je Bein
3x20 Ausfallschritte
3x10 Strecksprünge
3x10 Hüfte je Bein
Running 3:48 [4] 1.22 km (3:07 / km)
0:57, 0:58, 0:57, 0:56
Running warm up/down (cd) 20:35 [1] 3.39 km (6:04 / km) +70m 5:30 / km
Tuesday Dec 9, 2014 #
Swimming 1:00:00 [1]
Physio (core) 15:00 [1]
Running 10:47 [1] 2.2 km (4:54 / km)
Monday Dec 8, 2014 #
Running warm up/down (wup) 16:00 [2] 3.3 km (4:51 / km)
Orienteering 44:16 [4] 8.05 km (5:30 / km) +180m 4:57 / km
nice course, focusing on my compass technique. was ok, except two hooks to #9 and #18. 1st place:) last ten minutes I had bad stomache cramps (prosecco for brunch wasnt the best idea), so lost a bit of speed.
Sunday Dec 7, 2014 #
Running 1:36:10 [1] 14.45 km (6:39 / km) +400m 5:51 / km
trails pretty slippery and muddy, good fun:)
Saturday Dec 6, 2014 #
Running warm up/down (wup) 8:00 [1] 1.4 km (5:43 / km) +10m 5:31 / km
Running 32:57 [5] 8.8 km (3:45 / km) +80m 3:35 / km
first test of the season. till half way together with sandro, then loosing more time. 8th place in total, 2:54min down on rossmann and robi. had problems to push on the flat and easy runnable parts...
ran the same course 2 years ago (34:36) but conditions were totally different back then.
Running warm up/down (cd) 10:00 [1] 1.6 km (6:15 / km) +15m 5:58 / km
Friday Dec 5, 2014 #
Running 47:41 [1] 9.78 km (4:53 / km) +90m 4:40 / km
stiftingtal-edelweißweg-mariatrost-cycling path-hilmteich-lkh-home
thought this tour would be a bit longer, nevertheless it was enough as legs are quite sore from yesterday!
Thursday Dec 4, 2014 #
Running 42:05 [1] 7.6 km (5:32 / km) +90m 5:14 / km
Running warm up/down 8:13 [1] 1.53 km (5:22 / km) +10m 5:12 / km
Physio 10:00 [3]
Fußgelenkssprünge 3x15
Schrittsprünge 3x20
Froschsprünge 3x10
Wechselsprünge 3x20 (learning technique)
3x20sec Knie heben
Running 3:56 [5] 1.5 km (2:37 / km)
25, 25, 24, 25, 23, 23, 23, 23, 22, 23
Running 1:15 [4] 0.4 km (3:07 / km)
Running warm up/down (cd) 12:10 [1] 2.0 km (6:05 / km)
Wednesday Dec 3, 2014 #
Running 48:00 [2] 8.6 km (5:35 / km) +180m 5:03 / km
Orienteering 45:00 [3] 7.0 km (6:26 / km) +340m 5:10 / km
riccardo was wearing running shoes and couldn t hold on, so we decided he should run back. so after 5 controls it was nice to run head to head with robi, taking some different route choices.
Tuesday Dec 2, 2014 #
Running warm up/down (wup) 13:20 [1] 2.8 km (4:46 / km)
Running tempo 46:32 [4] 11.7 km (3:59 / km)
bit better than last time, but not there yet
splits: 19:50- 26:43- 19:49
Running (cd) 15:45 [1] 2.65 km (5:57 / km)
Monday Dec 1, 2014 #
Running 20:00 [0] 3.04 km (6:35 / km)
wup + cd
Running 20:00 [1] 3.0 km (6:40 / km) +145m 5:22 / km
Soccer 30:00 [2]
Physio (pilates) 10:00 [1]