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Training Log Archive: ol8

In the 7 days ending May 20, 2012:

activity	#	time	miles		km		+m
Cycling	3	5:28:26	41.76		67.2		390
Running	6	5:00:24	39.2	(7:40)	63.09	(4:46)	640
Hiking	1	1:52:41	5.12	(22:00)	8.24	(13:41)	500
Orienteering	2	1:05:41	4.65	(14:08)	7.48	(8:47)	310
Physio	2	58:00
Total	11	14:25:12	90.73		146.01		1840
[1-5]	11	12:32:31

4:05

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Sunday May 20, 2012 #

9 PM

Cycling long (Ergo) 2:00:00 [1]
ahr:105 max:121

as the left knee was hurting a bit in the morning, i skipped the planned longjog, so did a longcycle on ergo in the evening instead!

Saturday May 19, 2012 #

9 AM

Cycling 31:45 [1] 10.0 km (3:11 / km) +70m 3:04 / km

from klagenfurt to st.anna

Hiking 1:52:41 [0] 8.24 km (13:41 / km) +500m 10:30 / km

hiking up pyramidenkogel with carmen

Cycling 48:32 [1] 15.5 km (3:08 / km) +160m 2:59 / km

back to klagenfurt

4 PM

Running (D1) 52:08 [3] 10.5 km (4:58 / km) +325m 4:18 / km
ahr:152 max:166

afternoon d1 run on falkenberg, legs were really heavy, so did a short tour

Friday May 18, 2012 #

1 PM

Cycling long 2:08:09 [1] 41.7 km (3:04 / km) +160m 3:01 / km

around wörthersee with carmen on sandro s mtb

Physio (core) 26:00 [1]

6 PM

Running warm up/down 17:15 [2] 3.42 km (5:03 / km) +10m 4:58 / km

Running intervals 20:22 [5] 6.0 km (3:24 / km) +10m 3:22 / km
max:180

did 6*1000m in about 3:25- 3:20min pace with 2min recovery in europapark

felt quite tired after the biking, but glad that carmen joined me and glad I pushed the session through. Quite annoying as there were a lot of dogs outside and had to stop or detour sometime

actual times:
3:24, 3:23, 3:26, 3:26, 3:26, 3:17

tried hard on the last but hr didnt go up

Running 12:00 [1] 1.1 km (10:55 / km)

Thursday May 17, 2012 #

8 AM

Running 28:35 [2] 6.14 km (4:39 / km) +20m 4:35 / km

nice morning jog through europapark

4 PM

Orienteering 34:21 [1] 3.88 km (8:51 / km) +160m 7:20 / km

o training with carmen in pörtschach

Physio (core) 32:00 [1]

Wednesday May 16, 2012 #

8 AM

Running 27:34 [1] 3.54 km (7:47 / km) +150m 6:26 / km

collecting ctrls from monday

6 PM

Running warm up/down (wup) 13:56 [1] 2.8 km (4:59 / km)

Running race 16:09 [5] 4.84 km (3:20 / km) +10m 3:18 / km

businessrun in klagenfurt

not the best preparation, didnt know the course, arrived quite late! quite satisfied with running, could have pushed a bit more in the middle part, but anyways won with sandro and tobi in the team competition:)

Running warm up/down (cd) 14:58 [1] 2.82 km (5:18 / km)

Tuesday May 15, 2012 #

6 PM

Running warm up/down 51:38 [2] 10.23 km (5:03 / km) +100m 4:49 / km
ahr:140

to augartensteg and back via schlossberg

Running tempo (D2) 45:49 [4] 11.7 km (3:55 / km) +15m 3:53 / km
ahr:170 max:185

tempo run along mur with ben, axel and rupert
kept the same pace all the time, ben and axel went away after 9.5km, felt alright, max pulse quite high??

Monday May 14, 2012 #

12 PM

Orienteering 31:20 [1] 3.6 km (8:42 / km) +150m 7:12 / km
(rest day)

actually planned to do a steady run and then do the school training, but felt quite sickish when waking up, so taking it easy today!
setting controls for school training!

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