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Training Log Archive: ol8

In the 7 days ending Sep 13, 2009:

activity	#	time	miles		km		+m
Running	7	3:14:45	21.78	(8:57)	35.05	(5:33)	320
Orienteering	3	3:10:32	15.72	(12:07)	25.3	(7:32)	1355
Hiking	1	1:35:00	4.66	(20:23)	7.5	(12:40)	450
Cycling	3	1:34:02	23.92	(3:56)	38.5	(2:27)	100
Stretching	5	1:32:40
Running Drills	2	24:00
Total	7	11:30:59	66.08		106.35		2225
[1-5]	7	9:58:19

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Sunday Sep 13, 2009 #

Running warm up/down (warm up) 14:00 [2] 2.2 km (6:22 / km) +90m 5:17 / km

Orienteering 1:28:01 [5] 11.5 km (7:39 / km) +625m 6:01 / km

austrian team championships:
ran with my brother(who did the tactics) and christof!
ran most of the course which was 13km long, had some breaks but not a lot!
felt so tired in the end! legs were unmovable:)
our finish time: 98:01
would have been 4th place but we got disq due to some misunderstanding:(

Saturday Sep 12, 2009 #

Running (warm up) 13:00 [2] 2.2 km (5:55 / km) +50m 5:18 / km

Orienteering 1:12:06 [5] 9.3 km (7:45 / km) +510m 6:05 / km

austrian individual championships:
glad to finish 2nd, had an okayish race physically but navigationally it wasnt a good performance! hardly had a flow feeling and had problems adjusting to 1:15000, lot of small hesitations and mistakes!

Running (Cool down) 7:00 [1] 1.0 km (7:00 / km)

Stretching 20:00 [0]

Friday Sep 11, 2009 #

Stretching 7:00 [0]

Running 17:40 [2] 3.0 km (5:53 / km) +80m 5:12 / km
ahr:142 max:150

easy to get rid off the stiff legs from the last days training!
higher hr than usual, hope to be in shape by tomorrow!

Thursday Sep 10, 2009 #

Cycling (Ergo) 23:02 [1] 10.0 km (2:18 / km)
ahr:100

easy, getting legs into some movement!

Stretching 13:40 [0]

Running (D1) 8:46 [3] 2.0 km (4:23 / km)
ahr:156

d1 test on the track, new pb; satisfied, especially after last days of training! now regeneration for the weekend:)

Running Drills 12:00 [3]

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Running intervals 4:34 [5] 1.6 km (2:51 / km)

2x3x100 in 20, 18, 16
5x200 with 200m jogging break in 37

actual times:
21, 18, 15, 20, 17, 15
36, 36, 35, 34, 28

did the training with robi, we pushed the last one harder, nice:)

Stretching 12:00 [0]

Wednesday Sep 9, 2009 #

Stretching 8:00 [0]

Orienteering 30:25 [5] 4.5 km (6:46 / km) +220m 5:26 / km

o training in thal! simulating team race with julian and michi!
was ok, made some misses!

Running warm up/down 32:00 [2] 4.6 km (6:57 / km) +10m 6:53 / km

running training with soccer players:)

Running Drills 12:00 [3]

Running 10:55 [3] 2.2 km (4:58 / km) +10m 4:51 / km

"ints" with the soccer players:
times:
2:49, 2:42, 2:41, 2:43,
with 2:00min jogging as recovery

Running 1:38 [5] 0.55 km (2:58 / km)

last int, pushed a little bit harder, feeling tired now!

Cycling 17:00 [2] 6.5 km (2:37 / km) +50m 2:31 / km

Stretching 12:00 [0]

Tuesday Sep 8, 2009 #

Hiking 1:35:00 [1] 7.5 km (12:40 / km) +450m 9:45 / km

easy jogging downhill!

Cycling 54:00 [2] 22.0 km (2:27 / km) +50m 2:26 / km

to track and back home!

Running warm up/down 27:00 [1] 3.0 km (9:00 / km)

warm up and stationary recovery!

Running intervals 20:12 [5] 6.0 km (3:22 / km)

4*1500 in 3:24 pace (so 5:06 each)
with longer break!
ran them with robi and klaus
times:
5:03, 5:04, 5:04, 5:01
recovery:5:10min

satisfied after a nice day of training:)

Stretching 20:00 [0]

Monday Sep 7, 2009 #

Running 18:00 [2] 3.2 km (5:37 / km) +80m 5:00 / km

easy morning jog:)

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