Training Log Archive: ol8In the 7 days ending Sep 16, 2012:
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Sunday Sep 16, 2012 #
2 PM
Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
Running race 35:04 [5] 10.0 km (3:30 / km) +15m 3:29 / km
feldbacher stadtlauf- 10,17km
nice course consisting of 3 laps and passing the start/finish area twice per lap, about 5min of climb, otherwise a flat course. Unfortunately started a bit behind, so had to pass some people in the beginning. was aiming for 3:30min-pace
was mainly running in third position, alone, just after 7,5k a guy passed me quite fast, couldnt keep up with him and finally 20sec down
garmin says it was exactly 10,00km, but I tried to cut corners where possible:)
my garmin-km splits:
3:20, 3:23, 3:29, 3:34, 3:29, 3:35, 3:33, 3:38, 3:34, 3:26
finished 4th and won my class:)
good feeling afterwards and still one day afterwards
nice course consisting of 3 laps and passing the start/finish area twice per lap, about 5min of climb, otherwise a flat course. Unfortunately started a bit behind, so had to pass some people in the beginning. was aiming for 3:30min-pace
was mainly running in third position, alone, just after 7,5k a guy passed me quite fast, couldnt keep up with him and finally 20sec down
garmin says it was exactly 10,00km, but I tried to cut corners where possible:)
my garmin-km splits:
3:20, 3:23, 3:29, 3:34, 3:29, 3:35, 3:33, 3:38, 3:34, 3:26
finished 4th and won my class:)
good feeling afterwards and still one day afterwards
Saturday Sep 15, 2012 #
10 AM
Running 1:07:35 [2] 13.02 km (5:11 / km) +300m 4:39 / km
nice run with robi and axel, up to mariatrost and back on cycle path, also checking some control sites for school training
Friday Sep 14, 2012 #
10 AM
Running 23:47 [2] 5.43 km (4:23 / km) +15m 4:19 / km
morning run in oedt
8 PM
Cycling long (Ergo) 2:00:00 [1]
ahr:107 max:129
Thursday Sep 13, 2012 #
10 AM
Swimming 1:00:00 [1]
swimming + aquajogging
6 PM
Physio (core) 40:00 [1]
Wednesday Sep 12, 2012 #
12 PM
Running warm up/down 27:14 [2] 4.74 km (5:45 / km) +160m 4:55 / km
to and from training
Orienteering 1:03:50 [2] 6.91 km (9:14 / km) +450m 6:58 / km
control picking with 52 controls on mariatrost/ otto möbesschule, draw myself a course to get some technical training
Tuesday Sep 11, 2012 #
2 PM
Physio (core) 47:00 [1]
6 PM
Running warm up/down 1:09:56 [1] 9.18 km (7:37 / km) +180m 6:56 / km
Running intervals 18:29 [5] 6.0 km (3:05 / km)
same training as last tuesday
2x(1000-800-600-400-200) with 2min recovery and 10min break between sets
with a big group, mainly running with axel
actual times:
3:19, 2:31, 1:48, 1:07, 0:30, 3:18, 2:32, 1:49, 1:07, 0:28
satisfied but had to fight on the last reps.
2x(1000-800-600-400-200) with 2min recovery and 10min break between sets
with a big group, mainly running with axel
actual times:
3:19, 2:31, 1:48, 1:07, 0:30, 3:18, 2:32, 1:49, 1:07, 0:28
satisfied but had to fight on the last reps.
Monday Sep 10, 2012 #
9 AM
Tennis 45:00 [1]
1hr 35min
7 PM
Running 1:11:58 [1] 11.92 km (6:02 / km) +360m 5:15 / km
easy running with david and a friend of his on home trails till mariatrost and then back on the cycling path