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Training Log Archive: ol8

In the 7 days ending May 30, 2010:

activity	#	time	miles		km		+m
Cycling	1	4:14:19	54.49	(4:40)	87.7	(2:54)	650
Running	4	2:08:40	13.68	(9:24)	22.02	(5:51)	240
Orienteering	3	1:43:24	11.99	(8:38)	19.29	(5:22)	380
Running Drills	1	11:04	0.67	(16:29)	1.08	(10:15)
Total	5	8:17:27	80.84	(6:09)	130.09	(3:49)	1270

4:14

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» now

Sunday May 30, 2010 #

Running (warm up) 15:55 [2] 2.8 km (5:41 / km) +30m 5:24 / km

Orienteering (sprint quali) 16:11 [5] 4.0 km (4:03 / km) +50m 3:48 / km

awesome start in the forest, full control and not nervous at all. wanted to push it when I got into the urban area, resulting into 1min of mistake there:(
in the dunes, speed and strength was missing, dead afterwards!

Running (cool down) 13:00 [1] 2.0 km (6:30 / km)

with warti!

Running warm up/down (warm up) 11:00 [2] 2.0 km (5:30 / km)

Orienteering (sprint b final) 15:28 [5] 3.2 km (4:50 / km) +70m 4:21 / km

sprint b final

20sec mistake on the first, but then an okayish race, with another 30sec route choice mistake, where I ended up in a not mapped swamp. In the dunes I was so dead that every step was hurting!

Running warm up/down (cool down) 14:00 [1] 2.2 km (6:22 / km) +50m 5:43 / km

Saturday May 29, 2010 #

Running 6:09 [2] 1.04 km (5:55 / km) +40m 4:58 / km

Orienteering (model event) 26:48 [2] 3.89 km (6:53 / km) +80m 6:15 / km

model event

checking out the terrain, good runnability
the sprint model I was just walking!

Thursday May 27, 2010 #

Event: European Orienteering Championships

Running warm up/down 25:31 [2] 4.44 km (5:45 / km)

Running Drills 11:04 [3] 1.08 km (10:15 / km)

Running intervals 4:00 [5] 1.25 km (3:12 / km)

just a short jog in the evening in vienna already, as I had a busy day! did short wup- running drills and then 4*1min fast with 2min recovery- cd, didnt feel all too good, hopefully it will be better on sunday!

Wednesday May 26, 2010 #

Note
(rest day)

complete rest day! didnt have time to train anyways cuz I had loads of work to do before I m heading off to vienna tomorrow and then to primorsko:)

Tuesday May 25, 2010 #

Cycling long (part1) 2:00:46 [1] 40.88 km (2:57 / km) +500m 2:47 / km

"long final"

cycling tour with liis to stainz and back, took the straighter but hillier way to stainz and back we took the longer but flatter way! awesome weather:)

Cycling long (part2) 2:13:33 [1] 46.82 km (2:51 / km) +150m 2:48 / km

Monday May 24, 2010 #

Running warm up/down (warm up) 12:05 [2] 2.09 km (5:47 / km) +60m 5:03 / km

Orienteering intervals 44:57 [5] 8.2 km (5:29 / km) +180m 4:56 / km

"middle final"

3x middle distance starts in schielleiten
lost my watch on the 2nd int and didnt know either to search for it or continue training, finally continued but afterwards I was totally off the role! but luckily after 1h 30min of looking I found it:)
times:
14:57/ around 12:00min/ around 18min

physically I felt like crap, looking forward for some rest!

Running warm up/down 27:00 [1] 4.2 km (6:26 / km) +60m 6:00 / km

recovery and looking for watch!

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