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Training Log Archive: ol8

In the 7 days ending May 6, 2012:

activity	#	time	miles		km		+m
Running	8	5:47:26	40.61	(8:33)	65.36	(5:19)	855
Orienteering	3	1:39:50	9.62	(10:23)	15.48	(6:27)	765
Physio	3	1:14:00
Soccer	1	20:00
Cycling	2	20:00
Strength	1	18:40
Total	10	9:39:56	50.23		80.84		1620

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Sunday May 6, 2012 #

11 AM

Running warm up/down (wup) 13:00 [2] 2.2 km (5:55 / km) +70m 5:06 / km

Orienteering 38:59 [4] 6.6 km (5:54 / km) +290m 4:51 / km

italian middle champs

11th place in the end, due to the horrible qualification yesterday I had an early starting time, better run than yesterday, some very good passages but all in all still too many mistakes, speed of the fastest not possible

Running warm up/down (cd) 20:43 [1] 3.0 km (6:54 / km) +50m 6:22 / km

Saturday May 5, 2012 #

12 PM

Running warm up/down (wup) 14:44 [2] 2.07 km (7:07 / km) +90m 5:51 / km

Orienteering 47:05 [3] 5.57 km (8:27 / km) +360m 6:23 / km

italian champs qualfication

as I was running for my italian club, I had to qualify myself for tomorrows A-final, normally it shouldnt be any problem, so I think I took it too easy
even though I was quite tired of the long journey, I couldnt focus on the map, horrible miss after an okayish start and then some more misses and bad route choices in the end
but still didnt run hard as I thought that I easily will qualify, managed in the end, but 2minutes more and I would have been out

so this run was a lesson to myself,never take it too easy (especially the mental punch is missing then)

Running 15:25 [1] 2.66 km (5:48 / km) +10m 5:41 / km

Friday May 4, 2012 #

4 PM

Running warm up/down 17:39 [2] 3.9 km (4:32 / km) +25m 4:23 / km

to and from school

Soccer 20:00 [2]

Physio (pilates) 30:00 [1]

Thursday May 3, 2012 #

5 PM

Running warm up/down 59:28 [1] 8.9 km (6:41 / km) +150m 6:10 / km

wup- recoveries- long cd with david in leechwald

Running intervals 11:13 [5] 3.4 km (3:18 / km)
max:177

track training, plan was to do at least 2x2000m in race pace but felt awful today

legs heavy, body tired, hot and windy additionally...
and didnt have the "fight attitude" on the track

so I did:

1600m: 5:18
1000m: 3:17
800m: 2:38

guess was too much as 3rd fast training in a row.... anyway game time is next week;)

Cycling (Ergo) 10:00 [1]

Wednesday May 2, 2012 #

3 PM

Strength 18:40 [1]

2 sets by 40sec!

Physio (core) 24:00 [1]

5 PM

Running warm up/down 30:25 [2] 5.9 km (5:09 / km) +100m 4:45 / km
ahr:139

Running intervals 9:53 [5] 3.0 km (3:18 / km)
max:180

3*1000m in planned race pace from next week, so 3:18 with 2min break

3:18, 3:17, 3:18

C • EY! 3

Orienteering intervals 13:46 [4] 3.31 km (4:10 / km) +115m 3:33 / km
max:179

then 3 sprint ints with a lot of people

started on 2nd or 3rd position and managed to finish first on every int:)
route choice mistake on first int at #1, otherwise solid

times:

4:35 (910m, 40HM)
3:50 (857m, 45HM)
5:21 (1540m, 20HM)

Running (recoveries) 17:24 [1] 1.8 km (9:40 / km) +50m 8:29 / km

Tuesday May 1, 2012 #

9 AM

Running 19:17 [1] 4.03 km (4:47 / km) +10m 4:44 / km

morning jog into city to get dominiks car

4 PM

Running tempo (D2) 32:58 [4] 7.2 km (4:35 / km) +240m 3:55 / km
ahr:160 max:171

usual tempo run, new pb by a bit more than a minute! suffered like hell, legs were quite tight on uphills, quite low hr, but tried hard to bring it up

Running warm up/down (cd) 10:07 [1] 1.6 km (6:19 / km)

barefoot on the grass:)

Monday Apr 30, 2012 #

1 PM

Physio (core) 20:00 [1]

Cycling (Ergo) 10:00 [1]

5 PM

Running 1:15:10 [2] 15.7 km (4:47 / km) +60m 4:42 / km
ahr:139 max:155

jog to augartensteg through city, then with klaus a bit on mur and back home, nice weather:)

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