Training Log Archive: ol8

In the 7 days ending Aug 14, 2011:

2:26

0:00

Note
(rest day)

worked for more than 10hrs and I felt a bit sick afterwards, so no training...

Running 18:06 [1] 2.9 km (6:14 / km) +80m 5:29 / km

morning jog to wake up

Orienteering 1:02:01 [3] 7.52 km (8:15 / km) +200m 7:17 / km

easy o training without controls in commendewald (with david)
nice to be out, but I have to keep working again on my routines

Running 3:16 [2] 0.48 km (6:48 / km) +15m 5:53 / km

Physio (core) 50:00 [1]

Running long 1:26:50 [3] 16.0 km (5:26 / km) +550m 4:38 / km

d1 long run going up and down- nice loop: usual starting loop till mariatrost- otto möbes- haidegg- ries- home
last km in 3:55:)

Stretching 10:00 [0]

Running 46:30 [2] 7.15 km (6:30 / km) +240m 5:34 / km

usual loop going damn easy, so unmotivated today and not the best feeling- next 2weeks will be intense:)

Running 1:00:03 [2] 12.2 km (4:55 / km) +30m 4:52 / km
ahr:135 max:163

easy run in vienna with the "wödmasta" robi

Soccer 55:00 [4]

Running warm up/down 15:12 [2] 2.95 km (5:09 / km) +10m 5:04 / km

Running race 9:57 [5] 3.0 km (3:19 / km)

3k test run

and totally failed- the curry I ate 5hrs before almost came up after 1.2km, windy aswell- disappointing

Running warm up/down (cd) 20:15 [2] 3.4 km (5:57 / km)

Physio (core) 20:00 [1]

Cycling (Ergo) 30:00 [1] 14.4 km (2:05 / km)
ahr:99 max:112

Running 12:16 [3] 3.01 km (4:05 / km) +10m 4:01 / km
ahr:148 max:156

pre race jog in pouring rain- hope weather is better tomorrow

Stretching 10:00 [0]