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Training Log Archive: ol8

In the 7 days ending Oct 10, 2010:

activity	#	time	miles		km		+m
Running	7	4:35:40	34.02	(8:06)	54.75	(5:02)	750
Orienteering	3	2:40:22	13.38	(11:59)	21.54	(7:27)	570
Physio	2	1:01:00
Cycling	1	40:00	10.72	(3:44)	17.25	(2:19)
Total	7	8:57:02	58.12		93.54		1320

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Sunday Oct 10, 2010 #

Running 48:32 [2] 8.86 km (5:29 / km) +40m 5:21 / km
ahr:138

running into city and watching marathon! felt like an old fat man, cuz my body didnt want to move at all and felt rusty!

Saturday Oct 9, 2010 #

Running warm up/down (warm up) 11:00 [2] 2.2 km (5:00 / km)

Orienteering 1:00:25 [4] 9.0 km (6:43 / km) +20m 6:38 / km

oh my god what an embarrassing night o! first had problems with my lamp, then I made mistakes over mistakes (around 18min totally); what a crappy race.....

Friday Oct 8, 2010 #

Running 39:27 [2] 7.26 km (5:26 / km) +100m 5:05 / km

wup- recoveries- cd

Running tempo (D2) 10:00 [4] 2.67 km (3:45 / km) +20m 3:37 / km
ahr:173

did 10min tempo run and then 6*1min hard with 1min recovery

Running intervals 6:00 [5] 1.94 km (3:06 / km) +10m 3:01 / km
max:189

311m, 329m, 323m, 315m, 332m, 354m
felt ok considering my lack of sleep in the last days! but now, exams are over:)

Thursday Oct 7, 2010 #

Physio 36:00 [1]

some strength!

Running 18:38 [3] 3.67 km (5:05 / km) +140m 4:16 / km
ahr:154

fast jog to training!

Orienteering 54:57 [3] 6.04 km (9:06 / km) +300m 7:17 / km
ahr:159

night corridor o! had a big boom and got off direction pretty badly, some other misses but also some good parts:)

Running 16:17 [3] 3.6 km (4:31 / km) +25m 4:22 / km
ahr:154

faster jog home!

Wednesday Oct 6, 2010 #

Running warm up/down 39:51 [2] 7.52 km (5:18 / km) +75m 5:03 / km

fast warm up- recoveries- cd

Running (D1 Test) 8:26 [3] 2.0 km (4:13 / km)
ahr:157

usual endurance test run: satisfied with the time considering my stressful week...

Running intervals 2:30 [5] 1.0 km (2:30 / km)

then did 50m hard/ 50m easy for 2k, so 20 reps! had not more time so kept it short!

Tuesday Oct 5, 2010 #

Running warm up/down 38:19 [2] 7.38 km (5:12 / km) +120m 4:48 / km

wup- recoveries- cd

Running intervals 6:40 [5] 2.15 km (3:06 / km) +70m 2:40 / km

basically almost the same training than on saturday!
did 40sec hard/ 80sec easy (=10reps) , covered a bit more distance (4.31) in 20min
satisfied but my breathing is not the best; where is the nice weather???

Orienteering 45:00 [3] 6.5 km (6:55 / km) +250m 5:48 / km

night-o; picking up controls, a lot of work to do; not a good feeling and not confident at all...

Monday Oct 4, 2010 #

Running 30:00 [2] 4.5 km (6:40 / km) +150m 5:43 / km

setting controls for school training between my 2 exams today...

Physio 25:00 [1]

evening strength!

Cycling warm up/down (Ergo) 30:00 [2] 11.25 km (2:40 / km)

Cycling intervals 10:00 [5] 6.0 km (1:40 / km)

10*1min hard with 1min recovery, pushing hard but dead in the end! will have a good sleep today!

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