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Training Log Archive: ol8

In the 7 days ending Jun 23, 2013:

activity	#	time	miles		km		+m
Orienteering	5	4:27:10	21.24	(12:35)	34.19	(7:49)	1355
Running	6	2:00:40	14.22	(8:29)	22.89	(5:16)	370
Physio	1	38:00
Running Drills	1	22:10	1.86	(11:53)	3.0	(7:23)
Total	8	7:28:00	37.33		60.08		1725

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Sunday Jun 23, 2013 #

10 AM

Running warm up/down 12:00 [1] 1.5 km (8:00 / km) +30m 7:16 / km

Orienteering 1:23:31 [3] 8.49 km (9:50 / km) +335m 8:13 / km

austrian team champs on "edlitz-bindergraben"

2nd place with klaus and axel

we all three did a good job, was really fun to run:) time includes some jogging, resting, running and sprinting

Saturday Jun 22, 2013 #

2 PM

Running 11:00 [1] 1.8 km (6:07 / km) +20m 5:47 / km

Orienteering 1:35:17 [4] 12.62 km (7:33 / km) +640m 6:01 / km

austrian long champs on "edlitz-bindergraben"

physically felt really tired and was quite dead on the uphills. caught up with franzi (3min before) after butterfly (whats the sense of a butterfly in the beginning???) and then didnt take the time to pick a good route to #12, finally loosing about 3min due to a really stupid route choice. then pace dropped drastically, but at least technically we both did an okayish job.
7th austrian in the end, robi killed it

Friday Jun 21, 2013 #

4 PM

Running 10:21 [1] 2.21 km (4:41 / km) +5m 4:38 / km

Running 9:56 [4] 2.56 km (3:53 / km) +110m 3:12 / km

usi-lauf
going steady but not full speed (official time = 9:34), compared to 9:20 last year (full speed)

Thursday Jun 20, 2013 #

5 PM

Running warm up/down 13:00 [1] 2.5 km (5:12 / km) +30m 4:54 / km

Orienteering 6:00 [2] 0.8 km (7:30 / km) +20m 6:40 / km

short team training with axel and klaus on "hilmteich-lkh"

Running Drills 22:10 [3] 3.0 km (7:23 / km)

drills + sprints

Running 3:06 [5] 1.0 km (3:06 / km)

Wednesday Jun 19, 2013 #

8 AM

Running 35:15 [1] 5.82 km (6:03 / km) +160m 5:19 / km

easyish morning jog with carmen- usi course- hilmteich-back

8 PM

Physio (core) 38:00 [1]

Tuesday Jun 18, 2013 #

6 PM

Orienteering 55:00 [2] 8.92 km (6:10 / km) +250m 5:24 / km

team training on "platte" with axel and klaus krischan

did more the planning part, was running some legs a bit faster otherwise jogging or waiting.
all in all the training took us about 1hr 40min (but we were searching a control for about 10minutes- in the finish we were told that it was stolen...)

Monday Jun 17, 2013 #

12 PM

Running 12:07 [1] 2.5 km (4:51 / km) +5m 4:48 / km

Orienteering 27:22 [2] 3.36 km (8:09 / km) +110m 7:00 / km

short o-training on "kauniainen"

Running 13:55 [1] 3.0 km (4:38 / km) +10m 4:34 / km

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