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Training Log Archive: ol8

In the 7 days ending Jun 19, 2011:

activity	#	time	miles		km		+m
Running	7	4:10:49	27.62	(9:05)	44.45	(5:39)	530
Orienteering	4	3:49:58	20.13	(11:25)	32.4	(7:06)	1090
Stretching	2	25:00
Cycling	1	24:20	7.09	(3:26)	11.41	(2:08)
Running Drills	1	11:11	0.57	(19:34)	0.92	(12:09)
Physio	1	10:00
Total	7	9:11:18	55.41		89.18		1620
[1-5]	7	8:46:18

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Sunday Jun 19, 2011 #

Running (wup) 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km

Orienteering 49:47 [4] 4.5 km (11:04 / km) +230m 8:49 / km

AA CUP Middle

new map, new area- still crappy- had 3 big misses (costing about 16-17min)
probably will never run on any maps from this map drawer- impossible to orienteer! but maybe we, austrians, are just used to good maps- glad I m not a croatian orienteer;)

Saturday Jun 18, 2011 #

Running warm up/down 25:00 [1] 4.1 km (6:06 / km) +40m 5:49 / km

wup and cd for both competitions!

Orienteering 1:30:05 [4] 12.5 km (7:12 / km) +530m 5:57 / km

AA CUP Long Distance (WRE)

on the same poor map from yesterday- won it:) but one control was misplaces- so the WRE status was cancelled.... so close to my first WRE victory

Orienteering 15:28 [5] 3.6 km (4:18 / km) +50m 4:01 / km

AA CUP Sprint in Rijeka

second win of today- first 4 runners separated by 5sec, really close race! missed 2 choices, overall maybe 20-25 sec- and speed was a bit low but still enough:)

Friday Jun 17, 2011 #

Running warm up/down (wup_cd) 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km

Orienteering 48:55 [4] 6.0 km (8:09 / km) +250m 6:45 / km

AA CUP Relay (with sandro and andi)

starting leg- what a horrible map- #2 completely wrong but was leading at the moment when I found it, but didnt know that by then- sloppy orienteering on a really poor map- still first on the first spectator control- then a mistake (not caused by the map) and I got caught by 2 runners- finished with them

in the end: unfortunately only 5th place-- disappointing....

Thursday Jun 16, 2011 #

Running warm up/down 28:37 [2] 5.17 km (5:32 / km)

Running Drills 11:11 [3] 0.92 km (12:09 / km)

Running 3:06 [5] 1.0 km (3:06 / km)
ahr:176

mahir told me to run 1k a bit faster to get the legs in some mood for tomorrow- feeling quite good:)

Stretching 15:00 [0]

Wednesday Jun 15, 2011 #

Running warm up/down 1:01:30 [2] 9.8 km (6:17 / km) +130m 5:53 / km

Running intervals 13:22 [4] 3.8 km (3:31 / km)

pacing benjamin for his 5k in about 3:30min pace
it was incredible hot on the track

paced him for 3.8km
3:30, 3:30, 3:31, 2:51

Running intervals 2:25 [5] 0.68 km (3:33 / km) +50m 2:36 / km
max:182

then did 4* uphill sprints with a long recovery (1:30-1:45min)
about 170m with 12metres of climb
times: 37, 36, 37, 35

Tuesday Jun 14, 2011 #

Running 1:12:49 [2] 12.5 km (5:50 / km) +250m 5:18 / km
ahr:137

easy and testing the course for fridays usi run with sebi and maresi!
next year I ll compete there:)

Physio (core) 10:00 [1]

a bit with soccer players

Stretching 10:00 [0]

Monday Jun 13, 2011 #

Running warm up/down (wup) 12:00 [2] 2.2 km (5:27 / km)

Orienteering 25:43 [5] 5.8 km (4:26 / km) +30m 4:19 / km

3 rd of chicken challenge- chasing start on map salzachseen

bit of a boring race, made a huge mistake (1:20min) to #7 and got caught then by ralph körner, then we both raced together, he taking better route choices than me but could get a solid gap on the last couple of controls which were more about running.
5th place total

Running (cd) 8:00 [1] 1.2 km (6:40 / km)

Cycling (Ergo) 24:20 [1] 11.41 km (2:08 / km)

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