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Training Log Archive: ol8

In the 7 days ending Dec 15, 2013:

activity	#	time	miles		km		+m
Running	11	6:58:41	48.77	(8:35)	78.49	(5:20)	635
Orienteering	5	2:15:50	16.75	(8:07)	26.95	(5:02)	585
Physio	2	30:00
Total	12	9:44:31	65.52		105.44		1220

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Sunday Dec 15, 2013 #

10 AM

Orienteering 8:34 [2] 1.7 km (5:02 / km) +10m 4:54 / km

sprint Loop in "Stadtpark" with Axel and franzi in a mass start as wup

Orienteering 7:47 [3] 1.85 km (4:12 / km) +10m 4:06 / km

second sprint Loop in "Stadtpark"

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Orienteering 25:47 [3] 5.14 km (5:01 / km) +15m 4:57 / km

Advent Cup ultimate on "Rabenhof"

lamp posts were drawn on the map like small houses, thats why I ran back on my first Loop to "recharge" when I saw the third control not being next to a house...
pretty cool training

time includes about 5min of remembering

3 PM

Running (wup) 5:55 [1] 1.03 km (5:45 / km)

Orienteering 7:59 [4] 2.07 km (3:51 / km) +15m 3:43 / km

sprint 1 on "Hugo-Breitner-Hof" (with added fences)

Orienteering 9:22 [4] 2.44 km (3:50 / km) +20m 3:41 / km

sprint 2 on "Hugo-Breitner- Hof" (with added fences)

Running (cd) 9:32 [1] 1.51 km (6:19 / km)

Saturday Dec 14, 2013 #

11 AM

Orienteering 38:46 [2] 5.22 km (7:26 / km) +330m 5:39 / km

fenster ol on "perchtolsdorf"

sometimes a bit too unsure about distance (especially in terrain (steep up or down)

Running 7:29 [1] 1.21 km (6:11 / km) +30m 5:30 / km

2 PM

Running (wup) 14:24 [1] 2.85 km (5:03 / km) +10m 4:58 / km

Orienteering 8:34 [4] 2.07 km (4:08 / km) +45m 3:44 / km

prologue on"sandleiten"

Orienteering 14:47 [4] 3.59 km (4:07 / km) +50m 3:51 / km

3 short sprint Loops on "sandleiten"

1st: 4:40 (1,08km, 30Hm)- chasing start
2nd: 5:37 (1,36km, 15Hm)- pair start
3rd: 4:30 (1,15km, 5Hm)- mass start

Running (cd) 11:43 [1] 2.08 km (5:38 / km) +10m 5:30 / km

6 PM

Running (wup) 9:19 [1] 1.71 km (5:27 / km) +50m 4:45 / km

Orienteering 14:14 [3] 2.87 km (4:58 / km) +90m 4:17 / km

night sprint on "Hohe Warte Park"
not full Speed, focusing on technique.

Friday Dec 13, 2013 #

10 AM

Physio 15:00 [1]

climbing + core

Running 41:00 [1] 7.1 km (5:46 / km) +30m 5:39 / km

"running class"
usz.- cycling path mariatrost and back

Thursday Dec 12, 2013 #

9 AM

Running warm up/down (wup) 5:22 [2] 1.18 km (4:33 / km)

Running 20:00 [4] 5.21 km (3:50 / km)

10x60sec on grass with 60sec recovery

ints between 3:15- 3:26 (one was 3:34) and recoveries a bit slower this time in 4:05-4:35

felt pretty bad all throughout the session..

Running intervals 5:00 [4] 1.06 km (4:43 / km) +75m 3:29 / km

straight afterwards 5*60sec uphill with focusing on technique with Jogging down as recovery (1:10-1:17)

205-220metres and about 15 metres of climb

Running (recovery) 6:40 [1] 1.11 km (6:00 / km)

Running 45:13 [1] 6.71 km (6:44 / km) +200m 5:52 / km

"running class"

twice up Schlossberg (tempo effort in 2:41 up schlossbergstiegenlauf)
Feeling empty....

Wednesday Dec 11, 2013 #

8 AM

Physio (climbing) 15:00 [1]

4 PM

Running 1:00:40 [1] 10.6 km (5:43 / km) +110m 5:26 / km

"running class"
roseggerweg up till small climb after 3,5km and back- 400 on track in 69- short cd

Tuesday Dec 10, 2013 #

10 AM

Running warm up/down (wup) 4:18 [2] 0.98 km (4:23 / km)

Running tempo 52:52 [4] 13.9 km (3:48 / km)

D2 on grass and on track

14km:
3km (=9laps) on grass- 1km on track (3:50) x3 + 2km (6 laps) on grass
tough stuff as the legs were feeling the grass running on the last minutes.

Running warm up/down (cd) 6:08 [1] 1.01 km (6:04 / km)

5 PM

Running 51:46 [1] 8.24 km (6:17 / km) +100m 5:55 / km

"running class"
usz- keplerbrücke- direction south- back- schlossberg-usz
bit of a tempo effort up the schlossbergstiegenlauf (2:35min)

Monday Dec 9, 2013 #

4 PM

Running 49:20 [1] 9.0 km (5:29 / km) +20m 5:25 / km

"running class"

usz- keplerbrücke- mur up north and back
in between running a bit faster

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