Training Log Archive: ol8In the 7 days ending Dec 8, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Dec 8, 2013 #
Swimming 1:00:00 [1]
Cycling long (Ergo) 2:30:00 [1]
ahr:107 max:121
Saturday Dec 7, 2013 #
Running warm up/down 6:10 [1] 1.12 km (5:30 / km)
Orienteering 41:26 [3] 6.06 km (6:50 / km) +300m 5:29 / km
physically didnt feel good as my stomache was causing some problems. missed #2 for 2:00min; hesitation to #4 and a route choice mistake to #11 (including hesitation in the circle) costing about 1:00min
some interesting legs
Running intervals 4:00 [4] 0.84 km (4:46 / km) +120m 2:47 / km
about 105-120metres and about 15m of climb
Running 22:00 [1] 3.1 km (7:06 / km) +90m 6:12 / km
Friday Dec 6, 2013 #
Physio 22:00 [1]
Running warm up/down 3:01 [1] 0.62 km (4:52 / km)
Running 30:00 [4] 8.27 km (3:38 / km)
ints in about 3:19-3:35km/pace and recoveries from 3:48-4:00km/pace
nice training but was quite tough.
Running 51:29 [1] 6.9 km (7:28 / km) +200m 6:31 / km
trail jog around leechwald today
Thursday Dec 5, 2013 #
Running 56:23 [1] 8.64 km (6:32 / km) +150m 6:00 / km
(rest day)
usz- direction platte- stoffbauer- pfeifferhofweg and back a bit different
Wednesday Dec 4, 2013 #
Swimming 55:00 [1]
Running 59:30 [1] 9.36 km (6:21 / km) +110m 6:00 / km
students are getting in shape
Tuesday Dec 3, 2013 #
Running (wup) 14:28 [2] 3.2 km (4:31 / km)
Running tempo 43:55 [4] 11.7 km (3:45 / km)
ran alone, but conditions were really nice. felt good and could run about 1:25 faster than 3 weeks ago.
splits:
5km (18:29)- 25:00- (18:54)
Running warm up/down (cd) 18:01 [1] 3.1 km (5:49 / km) +20m 5:38 / km
Running 56:04 [1] 9.02 km (6:13 / km) +100m 5:53 / km
Monday Dec 2, 2013 #
Running 30:07 [0] 3.96 km (7:36 / km)
Running 54:00 [1] 8.8 km (6:08 / km) +30m 6:02 / km
cycling path direction mariatrost and back + 6*60-80m strides