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Training Log Archive: ol8

In the 7 days ending Jul 21, 2013:

activity # timemileskm+m
  Hiking1 5:02:00 13.24(22:49) 21.3(14:11) 1350
  Running8 4:45:09 34.98(8:09) 56.29(5:04) 685
  Orienteering4 2:49:02 13.35(12:40) 21.48(7:52) 860
  Cycling1 1:17:04 12.58(6:07) 20.25(3:48) 250
  Physio2 1:13:00
  Tennis1 30:00
  Soccer1 30:00
  Total12 16:06:15 74.14 119.32 3145
  [1-5]12 15:36:15

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MoTuWeThFrSaSu

Sunday Jul 21, 2013 #

10 AM

Cycling 1:17:04 [1] 20.25 km (3:48 / km) +250m 3:35 / km

short mtb-tour with carmen
4 PM

Running warm up/down (wup) 7:58 [1] 1.5 km (5:19 / km)

Orienteering 12:06 [4] 2.93 km (4:08 / km) +45m 3:50 / km

bubo cup day 3- sprint on "vipava (1:4000)

really tricky sprint. was navigating from #4 to #9 and was totally confused. before a 15sec mistake to #4, further mistake to #12
not really satisfied as I had a hard time to get in a proper sprint rhythm.
2nd place

Running 33:29 [2] 7.65 km (4:23 / km) +15m 4:20 / km

run home to ajdovscina along the road in the heat

Soccer 30:00 [1]

Saturday Jul 20, 2013 #

10 AM

Running (wup) 8:44 [1] 1.46 km (5:59 / km) +60m 4:58 / km

Orienteering 41:18 [2] 4.81 km (8:35 / km) +205m 7:05 / km

bubo cup day 2 on "postojnska jama" (1:10000)

really satisfying race, perfect flow till #7, then to #8 took the wrong choice and missed near the circle. then steady and focused till the end. some misses on #13, #14 and #19.
1st place

Running (cd) 15:06 [2] 2.96 km (5:06 / km) +60m 4:38 / km

7 PM

Running warm up/down 22:46 [1] 3.65 km (6:14 / km) +50m 5:50 / km

Running intervals 9:00 [5] 2.95 km (3:03 / km)

9*1min hard/ 1min easy along gravel road (slightly uphill one way, other way slightly downhill)

distances:
322, 316, 326, 319, 334, 319, 334, 328, 355

not going super hard, just to remember the legs to run faster.

Friday Jul 19, 2013 #

6 AM

Running 21:02 [1] 3.32 km (6:20 / km) +70m 5:44 / km

morning jog (collecting 2 controls from yesterday)
10 AM

Running 9:16 [1] 1.44 km (6:26 / km) +50m 5:29 / km

Orienteering 50:50 [2] 6.02 km (8:27 / km) +280m 6:51 / km

bubo cup day 1 on "magdalena" (1:7500)

not so easy to get into the ultimate maps, so was running careful. parallel mistake to #4 (2min) and #8 (2min). otherwise quite ok. twisted my ankle going to second last controls. lost the lead there, so 2nd place (5sec behind)

Running (cd) 14:33 [1] 2.16 km (6:44 / km) +40m 6:10 / km

Thursday Jul 18, 2013 #

6 PM

Orienteering 1:04:48 [1] 7.72 km (8:24 / km) +330m 6:55 / km

travelling to slovenia and then training on "hudelj", right next to camping place

was setting controls for the others and did then some o-ing on my own. twisted my ankle slightly in the end.

Wednesday Jul 17, 2013 #

8 AM

Running warm up/down 44:37 [1] 6.3 km (7:05 / km) +100m 6:34 / km

Running intervals 19:48 [5] 6.0 km (3:18 / km)

6*1000m with 2min recovery on track with sandro

felt really bad today, too early, too hot, too tired. glad to push the session through but times were quite slow.

3:16, 3:19, 3:20, 3:19, 3:19, 3:15
4 PM

Physio (core) 35:00 [1]

Tuesday Jul 16, 2013 #

8 AM

Hiking 5:02:00 [1] 21.3 km (14:11 / km) +1350m 10:46 / km

hiking tour with carmen, sebi and tanja

mixnitz- bärenschützklamm- hochlantsch- teichalm- back

Monday Jul 15, 2013 #

12 PM

Running 15:00 [1] 2.5 km (6:00 / km)

Tennis 30:00 [0]

5 PM

Physio (core) 38:00 [1]

Running warm up/down 20:49 [1] 3.4 km (6:07 / km) +60m 5:38 / km

Running tempo 43:01 [4] 11.0 km (3:55 / km) +180m 3:37 / km

d2 run with sandro along roseggerweg

5,5km up (22:00) + back (21:01)
pretty dead on the way back, guess pace was a bit to quick uphill

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