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Training Log Archive: ol8

In the 7 days ending May 26, 2013:

activity	#	time	miles		km		+m
Running	10	5:32:45	40.51	(8:13)	65.2	(5:06)	330
Cycling	1	3:26:52	44.3	(4:40)	71.3	(2:54)	280
Orienteering	5	2:19:41	14.21	(9:50)	22.87	(6:06)	805
Running Drills	2	12:25	0.9	(13:47)	1.45	(8:34)
Total	11	11:31:43	99.93	(6:55)	160.82	(4:18)	1415

4:10

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Sunday May 26, 2013 #

11 AM

Running warm up/down 13:00 [1] 2.1 km (6:11 / km)

Orienteering 40:10 [4] 6.44 km (6:14 / km) +300m 5:04 / km

austrian relay champs on "rerobichl"

with christof and laura- 3rd leg
both did a good job, but still went out way after the leading teams. took it steady so and focused on solely the next control. had some stupid misses, hesitations. caught up to naomi on #9, then luckily he made a mistake to #13, so could get a gap. had a clean run afterwards, could catch some places up to 6th place finally.
physically felt better than yesterday but not superb.

Saturday May 25, 2013 #

6 PM

Running warm up/down 32:30 [1] 5.75 km (5:39 / km)

Orienteering 15:20 [4] 3.53 km (4:21 / km) +45m 4:05 / km

austrian sprint champs on "kufstein"

nice sprint course, but never got into a proper rhythm. physically felt tired and just not up for the task. Technically I made too many mistakes (about 40sec in total- which is too much for a sprint like this).
not satisfying result, but the focus anyways is on the races in finland

Running warm up/down 6:06 [1] 1.0 km (6:06 / km)

Friday May 24, 2013 #

5 PM

Running 1:01:08 [1] 10.45 km (5:51 / km) +170m 5:25 / km

to and from hilmteich a bit faster + 7.2km lauftreff with soccer players

Thursday May 23, 2013 #

9 AM

Running 4:30 [1] 0.83 km (5:25 / km) +5m 5:16 / km

Orienteering 29:50 [2] 3.65 km (8:10 / km) +150m 6:47 / km

checking loops for school training on monday on "roseggerweg"

6 PM

Running warm up/down 33:00 [1] 6.2 km (5:19 / km) +50m 5:07 / km

Running Drills 9:30 [3] 1.07 km (8:53 / km)

Running intervals 5:21 [4] 1.8 km (2:58 / km)

3x100 in 16- then 5x300m in rolling pace

times:
16, 15, 16, 59, 57, 53, 51, 54

Wednesday May 22, 2013 #

8 AM

Running warm up/down 17:23 [1] 3.7 km (4:42 / km) +15m 4:36 / km

Orienteering 27:41 [3] 4.05 km (6:50 / km) +200m 5:29 / km

testing longest course for schulcup next week

Orienteering 14:16 [2] 2.22 km (6:26 / km) +100m 5:15 / km

and another one:)

6 PM

Running 38:00 [1] 6.65 km (5:43 / km) +20m 5:38 / km

wup- recoveries- jog home with bag

Running intervals 9:03 [5] 3.0 km (3:01 / km)

some faster stuff on track with klaus, axel and schani

did:
1200m in 3:41
400m in 67
1000m in 3:03 (fastest ever km)
400m in 72

with some longer breaks.

Running Drills 2:55 [3] 0.38 km (7:41 / km)

Tuesday May 21, 2013 #

9 AM

Running 22:54 [2] 5.37 km (4:16 / km) +10m 4:14 / km

morning run in oedt, usual round anticlock-wise

6 PM

Running warm up/down (wup) 4:48 [1] 1.0 km (4:48 / km)

Orienteering 12:24 [4] 2.98 km (4:10 / km) +10m 4:06 / km

sprint on "uni"

goal was to decide as quickly as possible- did it and took good route choices. on the running bits I felt a bit tired. but all in all satisfied.
klaus was 45sec faster though

Running intervals 2:55 [5] 1.0 km (2:55 / km)

5x200m ints on track afterwards

38, 37, 34, 33, 33

Running warm up/down (cd) 38:00 [1] 6.48 km (5:52 / km) +60m 5:36 / km

collecting controls and home

Monday May 20, 2013 #

9 AM

Cycling long 3:26:52 [1] 71.3 km (2:54 / km) +280m 2:51 / km

cycling tour with carmen
oedt-wels-holzhausen-pasching-linz-traun

6 PM

Running warm up/down 31:00 [1] 5.87 km (5:17 / km)

Running intervals 13:07 [5] 4.0 km (3:17 / km)

4*1000m along cycling path with 2min rest

3:19, 3:14, 3:18, 3:16
some pit stops in between, thats why just 4. pace felt quite easy to maintain

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