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Training Log Archive: ol8

In the 7 days ending Aug 21, 2011:

activity	#	time	miles		km		+m
Running	6	5:45:03	43.26	(7:59)	69.62	(4:57)	580
Hiking	1	1:45:00	5.59	(18:47)	9.0	(11:40)	450
Physio	3	1:29:00
Stretching	4	40:00
Strength	1	24:00
Running Drills	1	9:56	0.62	(15:59)	1.0	(9:56)
Total	7	10:12:59	49.47		79.62		1030
[1-5]	7	9:32:59

2:28

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Sunday Aug 21, 2011 #

Running warm up/down (wup) 10:18 [2] 1.8 km (5:43 / km)

Running race 39:32 [5] 10.55 km (3:45 / km) +20m 3:43 / km

actual race- 1/4 marathon @ kärnten läuft

oh my god, had an easy start but right after I passed the 5k mark the troubles started- my stomache was going crazy, had to go to the toilet 4 times during the race- and the second half running harder was not possible- stomache is feeling so bad- dont know what it is actually.....
official time: 41:smth

Saturday Aug 20, 2011 #

Hiking 1:45:00 [1] 9.0 km (11:40 / km) +450m 9:20 / km

easy hiking tour with tobi, ade and sandro

Friday Aug 19, 2011 #

Running warm up/down (wup) 12:12 [2] 2.3 km (5:18 / km)

Running race 15:02 [5] 4.32 km (3:29 / km) +15m 3:25 / km

night run @ kärnten läuft- 6th place
was not in race mood and didnt know the course- was supposed to be 4k, so I attacked a bit too early:)

Thursday Aug 18, 2011 #

Physio (core) 31:00 [1]

Running 12:09 [3] 3.0 km (4:03 / km) +10m 3:59 / km

pre race jog, didnt find the bounce yet, hopefully tomorrow:)
stomache is causing me some problems....

Stretching 10:00 [0]

Wednesday Aug 17, 2011 #

Running 1:02:26 [1] 10.2 km (6:07 / km) +100m 5:50 / km

to track- then about 35min barefoot on grass- home
taking it easy today, legs quite stiff after yesterday s efforts

Running Drills 9:56 [3] 1.0 km (9:56 / km)

Stretching 10:00 [0]

Tuesday Aug 16, 2011 #

Physio (core) 16:00 [1]

Running warm up/down 40:24 [2] 6.7 km (6:02 / km) +100m 5:37 / km

wup- recoveries-cd

Running intervals 10:00 [5] 3.17 km (3:09 / km) +15m 3:05 / km

kenyan speedwork
10*1min fast- 1*min easy on radweg mariatrost

stupid me, did the ints after following woc sprint q, so it was damn hot outside

distances (first 6 slightly uphill)
323, 305, 311, 314, 305, 306, 312, 328, 325, 343

Running 1:00:46 [2] 10.13 km (6:00 / km) +270m 5:18 / km

Running intervals 10:00 [5] 3.21 km (3:07 / km)

evening training with sandro
first easy till mariatrost and then 5*2min with about 3min easy jogging recovery back. ints mainly downhill

distances:
597, 605, 671, 627, 706,

Stretching 10:00 [0]

Monday Aug 15, 2011 #

Physio (core) 42:00 [1]

Strength 24:00 [3]

2setd by 60sec (just 6 exercises)

Running warm up/down 26:52 [2] 5.44 km (4:56 / km) +50m 4:43 / km

Running intervals 24:22 [4] 7.0 km (3:29 / km)

as I m not feeling 100% in shape, I did 7*1000 aiming in 3:30min with 3min walk/ jog recovery

actual times:
3:31, 3:29, 3:28, 3:29, 3:29, 3:28, 3:28
never pushing really, comfortable running (pretty windy though)

Running 21:00 [1] 1.8 km (11:40 / km)

walk/jog recovery

Stretching 10:00 [0]

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