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Training Log Archive: ol8

In the 7 days ending Jul 20, 2008:

activity	#	time	miles		km		+m
Running	5	3:39:35	24.92	(8:49)	40.1	(5:29)	395
Cycling	4	3:25:00	27.96		45.0		165
preparation week	2	1:45:00
Stretching	4	1:13:28
Orienteering	1	53:49	4.35	(12:22)	7.0	(7:41)	345
Strength	2	38:32
Soccer	1	30:00
Total	7	12:05:24	57.23		92.1		905
[1-5]	6	10:51:56

2:47

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» now

Sunday Jul 20, 2008 #

Running 1:07:00 [2] 11.0 km (6:05 / km) +230m 5:31 / km
ahr:146 max:161

nice and easy jog with grüni!

Saturday Jul 19, 2008 #

Cycling 53:26 [3] 20.0 km (2:40 / km) +75m 2:37 / km
ahr:133 max:152

to and from track where i did my intervals

Running intervals 14:22 [5] 4.5 km (3:12 / km)

the plan was to do 3x5x300m in 60s so an easy 3:20/k pace with 90 seconds break and after one serie with 5min break!
times:
1: 59.3
2: 58.7
3: 58.7
4: 58.8
5: 58.8

1: 58.9
2: 57.8
3: 57.7
4: 57.7
5: 57.3

1: 57.2
2: 57.5
3: 56.7
4: 56.4
5: 50.1

i am glad with the last one!!! its gettin better!

Running warm up/down 27:20 [2] 4.3 km (6:21 / km)

Soccer 30:00 [4]

Friday Jul 18, 2008 #

Cycling 35:00 [1] 13.0 km (2:42 / km) +45m 2:39 / km

Strength 18:23 [4]

Thursday Jul 17, 2008 #

Stretching 17:30 [0]

rest day

Wednesday Jul 16, 2008 #

preparation week 1:00:00 [3]

Stretching 13:06 [0]

Cycling 30:00 [2]

Running warm up/down 10:54 [1] 1.8 km (6:03 / km) +20m 5:44 / km
ahr:135 max:145

Orienteering 53:49 [3] 7.0 km (7:41 / km) +345m 6:10 / km
ahr:165 max:176

my first o training since may!
i took it easy and was quite satisfied with my navigation, all in all i maybe made 1minute mistake!
there was a one man relay:
1st: 21:03min (2,3km, 130HM)
2nd: 14:40min (1,3km, 80HM) only contours
3rd: 18:01min (1,65 100HM) only contours and green

still these are no fast times but the focus of this training was to rebuild my o routines and that worked out pretty good!

Tuesday Jul 15, 2008 #

Cycling 32:01 [2] 12.0 km (2:40 / km) +45m 2:37 / km

Strength 20:09 [4]

Stretching 12:40 [0]

Cycling 54:33 [3]
ahr:130 max:159

to and from track where I did my intervalls

Running intervals 22:24 [5] 6.0 km (3:44 / km)
ahr:180 max:191

wow! my first fast training with my track club and I realized that there is a lot of work to do!
plan was to do 3 x a 2,5km loop in 9:15-9:00-9:15,(break 4min) but already in the beginning it went hard, I had problems of keeping the pace
the first was in 9:03 then I had so big problems finished the second in 9:26, thats why I just ran after a longer break and jog: 1000m in bad 3:55
usually I would have no problems with running 1k in 3:20 but after my injury it will be a long way back!
good news: my knee is feeling good

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Monday Jul 14, 2008 #

preparation week 45:00 [3]

Stretching 10:47 [0]

Running 52:35 [1] 8.5 km (6:11 / km) +145m 5:42 / km
ahr:135 max:147

Stretching 19:25 [0]

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