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Training Log Archive: ol8

In the 7 days ending Jan 30, 2011:

activity

time

miles

Running

4:25:05

31.12

(8:31)

50.08

(5:18)

685

Swimming

2:58:00

Physio

2:25:00

Cycling

1:26:16

25.26

(3:25)

40.65

(2:07)

Strength

1:18:57

Stretching

1:17:00

Basketball

45:00

Running Drills

28:39

1.27

(22:36)

2.04

(14:03)

Total

15:03:57

57.65

92.77

685

[1-5]

13:46:57

2:45

0:00

» now

Sunday Jan 30, 2011 #

Physio (core) 28:00 [1]

Strength 32:00 [3]

2 sets by 60sec!

Stretching 10:00 [0]

Note
(rest day)

sort of a rest day today- whole day out, so not a big motivation of training- and next weeks will be intense!

Saturday Jan 29, 2011 #

Running warm up/down 18:43 [2] 2.92 km (6:25 / km) +15m 6:15 / km
ahr:136

Running race 32:55 [5] 8.3 km (3:58 / km) +50m 3:51 / km
ahr:180 max:189

cross country race in st.michael- supposed to be 9km but the 900m lap was a bit shorter. very technically and demanding course, made a lot of fun
solid lap times:
3:12, 3:16, 3:18, 3:19, 3:17, 3:20, 3:22, 3:19, 3:07

klaus was exactly 3min faster- so still a long way to go

Running warm up/down 11:26 [1] 1.7 km (6:44 / km) +20m 6:21 / km
ahr:134

Cycling (Ergo) 21:16 [1] 9.45 km (2:15 / km)

Friday Jan 28, 2011 #

Swimming 1:00:00 [2]

35' swimming + 25' aquajogging
early morning session!

Running 8:27 [3] 2.0 km (4:14 / km) +10m 4:07 / km
ahr:152

faster jog to training!

Basketball 45:00 [4]

intense game:)

Physio (pilates) 42:00 [1]

Running 9:51 [3] 2.0 km (4:56 / km) +20m 4:41 / km
ahr:152

faster jog home- tired.....

Thursday Jan 27, 2011 #

Cycling (Ergo_long1) 1:05:00 [2] 31.2 km (2:05 / km)
ahr:109 max:127

long session, first ergo then...

Running long (long2) 1:11:14 [2] 12.25 km (5:49 / km) +240m 5:18 / km
ahr:135 max:158

running with soccer players, 3 strides in the end!

Stretching 15:00 [0]

Wednesday Jan 26, 2011 #

Physio (core) 27:00 [1]

Running warm up/down 46:35 [2] 6.5 km (7:10 / km) +80m 6:45 / km

Running tempo 39:31 [4] 9.1 km (4:21 / km) +250m 3:49 / km
ahr:172 max:184

usi training again:

times:
1st: 20:37
2nd: 1:38
3rd: 11:42
4th: 5:34

feeling actually quite solid:)

Strength 9:37 [3]

Stretching 20:00 [0]

Tuesday Jan 25, 2011 #

Swimming 50:00 [3]

morning session, first half with sebi, then alone!

Physio 28:00 [1]

core strength!

Running (warm up) 6:24 [2] 1.12 km (5:43 / km)
ahr:129

Running 19:59 [3] 4.19 km (4:46 / km)
ahr:152

"fartlek" run with the soccer players!

Running Drills 28:39 [3] 2.04 km (14:03 / km)
ahr:135

Stretching 18:00 [0]

Monday Jan 24, 2011 #

Strength 37:20 [3]

2 sets by 70sec!

Swimming 1:08:00 [2]

longer one after strength!

Physio 20:00 [1]

core strength!

Stretching 14:00 [0]

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