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Training Log Archive: ol8

In the 7 days ending Dec 16, 2012:

activity	#	time	miles		km		+m
XC Skiing	4	4:52:06	30.77	(9:30)	49.52	(5:54)	840
Running	6	3:47:47	25.91	(8:47)	41.7	(5:28)	605
Cycling	2	3:20:32
Physio	4	1:48:00
Orienteering	2	1:47:58	8.61	(12:33)	13.85	(7:48)	750
Running Drills	2	28:05	1.17		1.89
Soccer	1	20:00
Strength	1	17:30
Total	14	16:41:58	66.46		106.96		2195

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Sunday Dec 16, 2012 #

9 AM

XC Skiing 48:46 [1] 8.16 km (5:59 / km) +100m 5:38 / km

really icy, and left shoulder was hurting quite much, so cut it short

Running 1:08:36 [2] 11.92 km (5:45 / km) +400m 4:56 / km

therefore, running, down to eisenerz, some snow running and up again

Saturday Dec 15, 2012 #

10 AM

XC Skiing (skating) 1:08:22 [2] 10.5 km (6:31 / km) +200m 5:57 / km

in eisenerzer ramsau, including some games

1 PM

XC Skiing 1:38:29 [2] 16.0 km (6:09 / km) +300m 5:38 / km

XC Skiing 6:00 [4] 1.26 km (4:46 / km) +40m 4:07 / km

biathlon

7 PM

XC Skiing 1:10:29 [2] 13.6 km (5:11 / km) +200m 4:50 / km

with headlamp, more ice, so it was faster!

Friday Dec 14, 2012 #

11 AM

Physio (core) 40:00 [1]

4 PM

Cycling long (Ergo) 1:50:32 [2]
ahr:112 max:127

Thursday Dec 13, 2012 #

12 PM

Running 17:41 [1] 3.23 km (5:28 / km) +60m 5:01 / km

Orienteering 12:26 [2] 1.4 km (8:53 / km) +60m 7:19 / km

compass exercise on st.leonhard

Orienteering 33:00 [3] 4.41 km (7:29 / km) +225m 5:58 / km

middle distance on "otto möbes- contours only"

7 PM

Running warm up/down 36:00 [1] 4.86 km (7:24 / km) +30m 7:11 / km

Running Drills 18:05 [3] 1.89 km (9:34 / km)

Running intervals 4:29 [5] 1.65 km (2:43 / km)

3x150m progressive + 3x200m (2 waves)+ 100/200/300

actual times:
25, 25, 25, 34, 34, 35, 15, 30, 46

Strength (machines) 17:30 [1]

Wednesday Dec 12, 2012 #

7 AM

Physio 8:00 [1]

Running Drills 10:00 [1]

Running 10:19 [1] 1.9 km (5:26 / km) +15m 5:13 / km

10 AM

Running warm up/down 30:30 [1] 5.12 km (5:57 / km) +100m 5:26 / km

from usz to platte and back

Orienteering 37:58 [3] 5.42 km (7:00 / km) +345m 5:19 / km

o ints with david on "platte"
running the training from saturday, every second leg faster

times:
1st: 3:49 (576m, 30HM)
2nd: 17:28 (2,19km, 190HM)
3rd: 6:46 (983m, 60HM)
4th: 9:55 (1,71km, 65HM)

Orienteering 24:34 [1] 2.62 km (9:23 / km) +120m 7:38 / km

Tuesday Dec 11, 2012 #

8 AM

Cycling long (Ergo) 1:30:00 [1]
ahr:102 max:122

actually planned a tempo run, but legs are so ruined from the weekend. Will postpone the tough workouts this week to thursday and friday

5 PM

Physio (core) 30:00 [1]

Monday Dec 10, 2012 #

12 PM

Running 1:00:12 [2] 13.02 km (4:37 / km)

charity run on treadmill

6 PM

Soccer (hockey) 20:00 [2]

Physio (pilates) 30:00 [1]

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