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Training Log Archive: ol8

In the 7 days ending Jan 17, 2010:

activity # timemileskm+m
  XC Skiing5 6:22:12 33.55 54.0 425
  Cycling3 1:43:35 35.39(2:56) 56.95(1:49)
  Stretching5 54:00
  Running1 45:42 4.35(10:30) 7.0(6:32) 120
  Swimming1 45:00
  Strength3 19:00
  Physio1 10:00
  Running Drills1 10:00
  Total7 11:09:29 73.29 117.95 545
  [1-5]7 10:15:29

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MoTuWeThFrSaSu

Sunday Jan 17, 2010 #

XC Skiing warm up/down (Warm up) 10:00 [2]

XC Skiing (Ski- O) 1:27:15 [4] 9.5 km (9:11 / km) +300m 7:56 / km

long distance in kals! tough conditions, new snow, a lot of uphill and downhill! managed to navigate well but realized lack of power in the arms:)

Cycling warm up/down (Cool down_ergo) 19:31 [2] 10.0 km (1:57 / km)

Stretching 12:00 [0]

Saturday Jan 16, 2010 #

XC Skiing warm up/down (Warm up) 8:00 [1]

XC Skiing (Ski- O) 28:19 [4] 2.5 km (11:20 / km) +65m 10:01 / km

first ski o ever in kals! sprint distance, had big problems with the use of the map and the coordination with navigating and xc skiing. had some misses aswell!

XC Skiing warm up/down (Cool down) 20:00 [2]

Strength 5:00 [3]

Friday Jan 15, 2010 #

Cycling (Ergo) 22:06 [1] 10.0 km (2:13 / km)
ahr:105 (rest day)

getting rid off stiff legs!

Thursday Jan 14, 2010 #

XC Skiing tempo (classic) 41:37 [4] 8.0 km (5:12 / km)
ahr:165 max:177

did my d2 training on skies! went with tobi to thal! felt ok:)

Stretching 10:00 [0]

Running Drills 10:00 [3]

Strength 4:00 [4]

stepjumps 4x25 uphill

Wednesday Jan 13, 2010 #

Cycling (Ergo D1) 51:58 [3] 30.0 km (1:44 / km)
ahr:132 max:145

as my hip is hurting, I decided to change my training to alternative forms of training (xc skiing, cycling) as long I know why it hurts after my runs!

Cycling warm up/down (Cool down_Ergo1) 10:00 [1] 4.32 mi (2:19 / mi)
ahr:101

XC Skiing (skating_D1) 1:30:16 [3] 18.0 km (5:01 / km) +60m 4:56 / km
ahr:149 max:166

wuhu... icy, fast tracks! was fun with my brother:)

Stretching 11:00 [0]

Tuesday Jan 12, 2010 #

XC Skiing long (classic) 1:36:45 [2] 16.0 km (6:03 / km)
ahr:136

better conditions in thal than 2 days ago! loved it.)

Physio 10:00 [1]

Stretching 12:00 [0]

Monday Jan 11, 2010 #

Swimming (Aquajoggen) 45:00 [2]

Stretching 9:00 [0]

Running 45:42 [2] 7.0 km (6:32 / km) +120m 6:01 / km
ahr:132 max:145

easy running with the soccer players, snowy and icy road!

Strength 10:00 [3]

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