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Training Log Archive: ol8

In the 7 days ending Jan 13, 2013:

activity # timemileskm+m
  XC Skiing4 7:17:43 52.99(8:16) 85.28(5:08) 960
  Physio4 1:54:00
  Running3 1:52:58 12.95(8:43) 20.84(5:25) 250
  Swimming1 1:00:00
  Cycling2 50:00
  Soccer1 20:00
  Running Drills1 17:21 1.01(17:08) 1.63(10:39)
  Orienteering1 3:07 0.33(9:28) 0.53(5:53)
  Total12 13:35:09 67.28 108.28 1210

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MoTuWeThFrSaSu

Sunday Jan 13, 2013 #

9 AM

XC Skiing long (skating) 2:08:14 [2] 30.48 km (4:12 / km) +380m 3:58 / km

long tour with the faster group- adding some distance on my own in the end to get the 30km done:)
1 PM

XC Skiing (classic) 1:10:42 [2] 12.5 km (5:39 / km) +100m 5:26 / km

technique + games + a short tour

Saturday Jan 12, 2013 #

9 AM

XC Skiing (skating) 1:39:18 [2] 17.2 km (5:46 / km) +180m 5:29 / km

games and technique + on my own
2 PM

XC Skiing long (skating) 2:19:29 [2] 25.1 km (5:33 / km) +300m 5:15 / km

6 PM

Physio (pilates) 21:00 [1]

Friday Jan 11, 2013 #

8 AM

Swimming 1:00:00 [1]

1 PM

Running 25:45 [2] 5.1 km (5:03 / km) +150m 4:24 / km

Orienteering 3:07 [3] 0.53 km (5:53 / km)

actually planned some o ints with axel on platte.
He injured himself on the first rep, so went back with him. Postponing these ints to next week. Therefore easy day today

Running 30:54 [1] 5.19 km (5:57 / km) +60m 5:38 / km

Thursday Jan 10, 2013 #

10 AM

Physio (core) 38:00 [1]

Cycling (Ergo) 30:00 [2]
ahr:108 max:122

7 PM

Running warm up/down 33:00 [1] 5.0 km (6:36 / km) +15m 6:30 / km

Running Drills 17:21 [3] 1.63 km (10:39 / km)

Running intervals 5:14 [5] 1.85 km (2:50 / km)

100m (1 wave)/ 150m (1 wave)/ 200m (2 waves)/ 250m (2 waves)/ 200m/150m

300/ 500

actual times:
16, 26, 37, 46, 37, 25, 45, 82

Wednesday Jan 9, 2013 #

9 PM

Physio 30:00 [1]

a lot of stuff to do.

Tuesday Jan 8, 2013 #

9 PM

Cycling (Ergo) 20:00 [1]
(rest day)

still completely wasted from the weekend and a lot of things to do.

Monday Jan 7, 2013 #

6 PM

Running 18:05 [1] 3.7 km (4:53 / km) +25m 4:44 / km

Soccer 20:00 [3]

Physio (pilates) 25:00 [1]

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