Training Log Archive: ol8In the 7 days ending May 23, 2010:
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Sunday May 23, 2010 #
Running 30:44 [2] 6.16 km (4:59 / km) +25m 4:53 / km
easy jog to lucie and back, was just running on pavement to avoid running uphill!
Saturday May 22, 2010 #
Running warm up/down (warm up) 10:16 [2] 1.82 km (5:38 / km) +10m 5:29 / km
Orienteering intervals 29:46 [5] 5.42 km (5:29 / km) +335m 4:12 / km
o ints with klaus, liis, günter, carina and clarissa in thal! so cool to race in a detailed forest! we did different kinds of starts (mass start, chasing start, pair start...)
didnt feel too bad, only uphill I felt really slow, but otherwise it made a lot of fun:)
times:
3:26, 4:33, 4:22, 5:52, 3:16, 8:17
recovery was from 3min to 5min!
Running (recovery) 21:28 [1] 0.44 km (48:47 / km)
Running warm up/down (cool down) 8:54 [1] 1.18 km (7:33 / km) +40m 6:27 / km
Friday May 21, 2010 #
Orienteering 46:08 [3] 4.85 km (9:31 / km) +250m 7:34 / km
o training with lots of controls on home map, but terrain is already so green, so its more a fight than pleasure!
did it @ easy speed cuz I dont want to be wasted!
Physio 37:00 [1]
Thursday May 20, 2010 #
Beachvolleyball 1:00:00 [2]
Running warm up/down (warm up) 9:08 [2] 1.51 km (6:03 / km) +50m 5:11 / km
Running tempo 1:01:01 [4] 14.11 km (4:19 / km) +280m 3:56 / km
what a tough tempo run on roseggerweg, legs felt heavy with no bounce! so it was quite a fight!
Running warm up/down (Cool down) 10:44 [1] 1.55 km (6:55 / km) +50m 5:58 / km
Stretching 10:00 [0]
Wednesday May 19, 2010 #
Note
Running intervals 15:44 [5] 4.8 km (3:17 / km)
track training with tobi, klaus and liis!
6x800 in 2:40 with 300m jogging
actual times: 2:38, 2:38, 2:38, 2:40, 2:39, 2:31
felt ok considering all the fast stuff recently:)
Running warm up/down 1:01:14 [2] 9.78 km (6:16 / km) +70m 6:03 / km
Running warm up/down (warm up) 13:03 [2] 2.1 km (6:13 / km) +50m 5:33 / km
Orienteering 12:27 [5] 2.71 km (4:36 / km) +75m 4:02 / km
now it was an o training- sprint on rosenhain! started fast and tried to focus, had a bit of a hesitating beginning, then a good middle part, but then due to a route choice error klaus who started 1min behind me had me in sight. So I tried to stay in front all the time, but to the second last control I took the slower option, so he passed me there! physically I really tried to push as hard as possible!
Running (cool down) 12:19 [1] 1.77 km (6:58 / km) +35m 6:20 / km
Tuesday May 18, 2010 #
Running warm up/down (warm up) 10:28 [2] 1.68 km (6:14 / km) +80m 5:02 / km
Orienteering 43:52 [5] 6.96 km (6:18 / km) +200m 5:31 / km
took it very serious and physically I felt pretty good, but unfortunately my orienteering was too sloppy, so had a miss in total about 2:30 and I lost 3min due to a wrong control which I placed correctly then!
Running warm up/down (cool down) 7:15 [1] 1.06 km (6:50 / km) +10m 6:32 / km
Monday May 17, 2010 #
Orienteering 21:30 [2] 3.2 km (6:43 / km) +110m 5:44 / km