Training Log Archive: ol8In the 31 days ending Oct 31, 2015:
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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 Oct 31, 2015 #
Running 1:01:26 [2] 13.56 km (4:32 / km) +185m 4:14 / km
Friday Oct 30, 2015 #
Physio (core) 20:00 [1]
Running 1:07:02 [3] 12.6 km (5:19 / km) +525m 4:24 / km
mariatrost-platte-hilmteich
Thursday Oct 29, 2015 #
Running warm up/down 42:00 [1] 7.7 km (5:27 / km) +110m 5:05 / km
Running intervals 20:49 [4] 5.9 km (3:32 / km)
3:37, 3:37, 3:37, 3:40, 3:41, 37, 36, 35, 16, 16, 15
Wednesday Oct 28, 2015 #
Running 36:21 [1] 7.61 km (4:47 / km) +20m 4:43 / km
Physio (core) 15:00 [1]
Running 39:01 [2] 7.09 km (5:30 / km) +240m 4:42 / km
Tuesday Oct 27, 2015 #
Running warm up/down (wup) 12:18 [2] 2.87 km (4:17 / km)
Orienteering 16:05 [4] 3.65 km (4:24 / km) +25m 4:16 / km
2:21 (0,48km)
2:49 (0,73km)
3:26 (0,70km- not checking map properly, so mistake
2:33 (0,55km)
2:41 (0,66km)
2:15 (0,53km)
Running warm up/down 28:00 [1] 3.66 km (7:39 / km) +70m 6:59 / km
Soccer 45:00 [2]
Monday Oct 26, 2015 #
Running 1:32:11 [1] 14.35 km (6:25 / km) +430m 5:35 / km
Physio (core) 20:00 [1]
Sunday Oct 25, 2015 #
Swimming (aquajogging) 1:00:00 [1]
Running warm up/down 35:30 [1] 6.2 km (5:44 / km)
Running 5:22 [5] 1.58 km (3:24 / km) +75m 2:45 / km
22, 22, 22, 22, 21, 21, 21, 22, 21, 21, 21, 22, 22, 21, 21
Saturday Oct 24, 2015 #
Running warm up/down (wup) 18:10 [1] 3.64 km (4:59 / km) +60m 4:37 / km
Running 25:16 [4] 6.77 km (3:44 / km) +125m 3:25 / km
1st place with 2min, taking the lead right from the start. so intensity between 4 and 5
Running warm up/down (cd) 11:07 [1] 2.06 km (5:24 / km) +10m 5:16 / km
Friday Oct 23, 2015 #
Physio (core) 20:00 [1]
Running 1:00:15 [2] 13.72 km (4:23 / km) +20m 4:22 / km
Thursday Oct 22, 2015 #
Running warm up/down 37:40 [1] 7.15 km (5:16 / km) +70m 5:01 / km
Running intervals 20:23 [4] 5.9 km (3:27 / km)
3:31, 3:32, 3:31, 3:35, 3:37, 36, 36, 36, 17, 16, 16
Wednesday Oct 21, 2015 #
Physio (core) 20:00 [1]
Running 1:06:50 [2] 12.4 km (5:23 / km) +385m 4:40 / km
Tuesday Oct 20, 2015 #
Running 1:04:04 [2] 13.4 km (4:47 / km) +265m 4:21 / km
Soccer 45:00 [2]
Monday Oct 19, 2015 #
Soccer 30:00 [2]
Physio (pilates) 15:00 [1]
Sunday Oct 18, 2015 #
Running warm up/down (wup) 6:30 [1] 0.94 km (6:55 / km) +60m 5:15 / km
Orienteering 49:05 [3] 6.19 km (7:56 / km) +320m 6:18 / km
not very motivated when I saw the map, crap area and not worth travelling that far for it. about 2min mistakes, caught roland (2min) early on and just cruised with him to the finish. no will to push hard in this crap terrain! 12th place
Saturday Oct 17, 2015 #
Running warm up/down (wup) 4:20 [1] 0.82 km (5:17 / km) +10m 4:59 / km
Orienteering 24:48 [2] 4.54 km (5:28 / km) +105m 4:54 / km
Running warm up/down (wup) 6:40 [1] 0.99 km (6:44 / km) +25m 5:59 / km
Orienteering 56:43 [4] 10.17 km (5:35 / km) +310m 4:50 / km
okay race with one stupid route choice miss to #7 (3min lost), in the end with wolfi. night o is fun, but I can't push full as I am always too secure... attitude will change with more night trainings. 11th place
Friday Oct 16, 2015 #
Running 30:39 [1] 6.13 km (5:00 / km) +30m 4:53 / km
Thursday Oct 15, 2015 #
Running 17:00 [4] 4.2 km (4:03 / km) +80m 3:42 / km
12:12 (with 30metres of climb) /about 150metres each/2:18 (strava time: 2:09)
Running 19:20 [1] 3.57 km (5:25 / km) +30m 5:12 / km
Wednesday Oct 14, 2015 #
Running 21:05 [1] 3.95 km (5:20 / km) +70m 4:54 / km
Physio (core) 20:00 [1]
Tuesday Oct 13, 2015 #
Physio (core) 20:00 [1]
Soccer 45:00 [2]
Running 18:13 [2] 4.23 km (4:18 / km)
Monday Oct 12, 2015 #
Note
(rest day)
had an hour walk for setting and collecting controls for school training
Sunday Oct 11, 2015 #
Running warm up/down 7:14 [1] 1.46 km (4:57 / km)
Running 34:03 [4] 9.38 km (3:38 / km) +15m 3:36 / km
was alone the whole way, difficult to pace myself. felt I would go as hard as I could, but not that tired afterwards...well at the moment probably not in a better shape, but still I am lacking experience in street races
1st place though with 2:26:42 (=runninGraz club record;))
Running warm up/down (cd) 13:09 [1] 2.29 km (5:45 / km) +10m 5:37 / km
Saturday Oct 10, 2015 #
Running warm up/down (wup) 7:10 [1] 1.19 km (6:01 / km) +25m 5:27 / km
Orienteering 34:57 [4] 5.9 km (5:55 / km) +170m 5:11 / km
fast terrain, good map, nice orienteering experience.
felt the flow on some passages and this makes me want to continue to do orienteering serious (had some concerns recently).
pushed probably to hard to #11, parallel mistake, 2min gone, then just no-risk- no-fun-attidtude leading to some smaller misses.
3rd place behind simmi and sandro.
Running (cd) 14:30 [1] 2.11 km (6:52 / km) +50m 6:09 / km
Friday Oct 9, 2015 #
Note
(rest day)
Thursday Oct 8, 2015 #
Running 42:15 [1] 8.92 km (4:44 / km) +10m 4:43 / km
Wednesday Oct 7, 2015 #
Physio (core) 20:00 [1]
Running warm up/down (wup) 10:10 [1] 1.78 km (5:43 / km) +15m 5:29 / km
Orienteering 39:14 [3] 4.58 km (8:34 / km) +230m 6:51 / km
quite ok, still some hesitations, but way better than styrian night. won the head to head versus simmi in the end.
Running warm up/down (cd) 20:00 [1] 1.88 km (10:38 / km) +110m 8:14 / km
Tuesday Oct 6, 2015 #
Running warm up/down 32:38 [1] 6.31 km (5:10 / km)
Running intervals 25:00 [4] 6.69 km (3:44 / km)
1,34km, 1,35km, 1,36km, 1,32km, 1,32km
feeling tired, will take it easier till the weekend.
Soccer 45:00 [2]
Monday Oct 5, 2015 #
Running 24:16 [1] 3.13 km (7:45 / km) +130m 6:25 / km
Physio (core) 20:00 [1]
Running 24:27 [1] 3.17 km (7:43 / km) +125m 6:27 / km
Sunday Oct 4, 2015 #
Running warm up/down (wup) 10:28 [1] 1.68 km (6:14 / km)
Orienteering 54:43 [4] 8.53 km (6:25 / km) +315m 5:25 / km
took my time and had just about 2x30sec misses to #3 and #20. physically not really up for it, but so I had my time to check the map more often;)
If I would be in proper shape, I love such courses in my home terrain, physically and technically:) still 1st place
Running warm up/down (cd) 5:40 [1] 0.95 km (5:58 / km)
Saturday Oct 3, 2015 #
Running warm up/down (wup) 10:50 [1] 1.81 km (5:59 / km) +25m 5:36 / km
Orienteering 46:44 [4] 7.17 km (6:31 / km) +185m 5:46 / km
a lot of small and big mistakes, just being to hectic and not taking my time. 5th place, 9minutes behind klaus
Running warm up/down (cd) 6:50 [1] 1.19 km (5:45 / km)
Friday Oct 2, 2015 #
Physio (core) 20:00 [1]
Running 57:14 [1] 8.53 km (6:43 / km) +270m 5:48 / km
Orienteering 29:15 [1] 3.73 km (7:51 / km) +150m 6:32 / km
Thursday Oct 1, 2015 #
Running warm up/down 23:00 [1] 2.0 km (11:30 / km)
Running 12:27 [2] 3.0 km (4:09 / km)
Running Drills 13:00 [3] 1.24 km (10:29 / km)
Running 16:14 [4] 5.2 km (3:07 / km)
3:28, 76, 36, 76, 37, 74, 37, 73, 35, 73, 35, 72, 35, 72, 35