Training Log Archive: ol8In the 7 days ending Dec 23, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Dec 23, 2012 #
Running warm up/down 14:32 [2] 3.2 km (4:32 / km) +30m 4:20 / km
Running intervals 10:00 [5] 3.28 km (3:03 / km) +10m 3:00 / km
distances:
309m, 313m, 332m, 328m, 333m, 320m, 319m, 322m, 345m, 356m
short, but sharp training
Running (recovery) 10:00 [1] 1.03 km (9:43 / km)
Running 15:49 [2] 3.38 km (4:41 / km) +10m 4:37 / km
Orienteering 25:46 [3] 4.83 km (5:20 / km) +40m 5:07 / km
first part a bit faster from the austria cup in april
Orienteering 33:34 [2] 5.89 km (5:42 / km) +60m 5:25 / km
Saturday Dec 22, 2012 #
Note
(rest day)
Friday Dec 21, 2012 #
Physio (core) 40:00 [1]
Running 23:20 [1] 4.65 km (5:01 / km) +90m 4:35 / km
Squash 1:00:00 [2]
Thursday Dec 20, 2012 #
Running warm up/down 28:14 [2] 6.17 km (4:35 / km) +30m 4:28 / km
Running intervals 22:16 [4] 6.18 km (3:36 / km)
pretty dead in legs and body was heavy
a bit shorter than normal as there was a tree missing....
actual times:
3:49, 3:42, 3:44, 3:42, 3:42, 3:37
Running (recoveries) 15:10 [1] 1.4 km (10:50 / km)
Wednesday Dec 19, 2012 #
Running 58:58 [2] 11.56 km (5:06 / km) +280m 4:33 / km
roseggerweg- stairs in mariatrost- cycle path- hilmteich- home
Tuesday Dec 18, 2012 #
Running (D1) 1:23:20 [3] 15.43 km (5:24 / km) +550m 4:35 / km
ahr:154 max:165
Physio (core) 40:00 [1]
Cycling (Ergo) 1:00:00 [1]
ahr:109 max:120
Monday Dec 17, 2012 #
Soccer 20:00 [2]
Physio (pilates) 25:00 [1]