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Training Log Archive: ol8

In the 7 days ending Apr 22, 2012:

activity	#	time	miles		km		+m
Running	6	5:33:22	33.5	(9:57)	53.91	(6:11)	1190
Hiking	1	2:10:00	5.97	(21:48)	9.6	(13:32)	740
Orienteering	3	1:46:11	9.25	(11:29)	14.89	(7:08)	640
Physio	3	1:40:00
Cycling	2	30:00
Soccer	1	23:00
Running Drills	1	20:09	0.94	(21:20)	1.52	(13:15)
Strength	1	18:40
Total	11	12:41:22	49.66		79.92		2570

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Sunday Apr 22, 2012 #

8 PM

Cycling (Ergo) 15:00 [1]
(rest day)

planned a tough trainings day, but after yesterday spending half of the day in the cold, didnt feel super healthy today and my left knee was hurting a bit! so called it a rest day today and had a good long stretch

Saturday Apr 21, 2012 #

10 AM

Running warm up/down 1:23:02 [1] 11.56 km (7:11 / km) +300m 6:21 / km

to first start- to 2nd start- back collecting controls

Orienteering 23:24 [4] 3.72 km (6:17 / km) +100m 5:33 / km

1 st middle distance on hebalm

sloppy start with some misses on the first 4 ctrls, then better flow but legs were so heavy, tough to breath in the height

Orienteering 35:10 [4] 4.97 km (7:05 / km) +160m 6:06 / km

2nd middle distance

far more technical, in the rocks, had some really good parts with some mistakes, but technique works quite good when I m focused:)

Friday Apr 20, 2012 #

3 PM

Running warm up/down 35:59 [2] 6.75 km (5:20 / km) +100m 4:58 / km

to track- to school- back home

Running Drills 20:09 [3] 1.52 km (13:15 / km)

Running intervals 3:33 [5] 1.35 km (2:38 / km)

3x3x100 in 19, 17, 15 + 3x150m fast (20, 21, 21)

Running (recoveries) 17:43 [1] 1.3 km (13:38 / km)

4 PM

Soccer 23:00 [3]

Physio (pilates) 40:00 [1]

Thursday Apr 19, 2012 #

4 PM

Physio (core) 30:00 [1]

Strength 18:40 [1]

2 sets by 40sec

5 PM

Running warm up/down 31:36 [2] 5.95 km (5:19 / km) +120m 4:49 / km

Running intervals 19:51 [5] 6.0 km (3:19 / km)

6*1000m in 3:20min with 200m jogging recovery (1:30-2:10) with klaus, hans and ben

not the best feeling and quite windy, but managed to run the times:)
actual times:

3:19, 3:19, 3:19, 3:20, 3:19, 3:15

Running (recoveries) 18:33 [1] 2.35 km (7:54 / km)

Wednesday Apr 18, 2012 #

4 PM

Running 30:13 [3] 5.65 km (5:21 / km) +180m 4:37 / km

faster run to training on platte

Orienteering intervals 21:19 [4] 3.2 km (6:40 / km) +200m 5:05 / km

middle distance ints on platte

3 ints with the goal to get in a good middle distance flow, klaus started on every about 2min behind me to give me some pressure
recovery waiting for him and then jogging together to next start

1st: 5:56 (819m, 80Hm)
2nd: 7:37 (1130m, 60Hm)
3rd: 7:46 (1249, 80Hm)

didnt miss much, one bigger hesitation (15sec) on the second int on the last ctrl; klaus never caught me:)
uphill feeling quite tired

Running (recoveries) 21:26 [1] 2.0 km (10:43 / km) +90m 8:45 / km

Running 26:03 [2] 4.35 km (5:59 / km) +100m 5:22 / km

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