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Training Log Archive: ol8

In the 7 days ending Dec 29, 2013:

activity	#	time	miles		km		+m
Running	5	3:40:30	27.64	(7:59)	44.49	(4:57)	360
Squash	2	2:00:00
Orienteering	1	1:31:02	8.3	(10:58)	13.35	(6:49)	440
Swimming	1	1:00:00
Physio	1	32:00
Cycling	1	25:00
Running Drills	1	17:10	1.45	(11:48)	2.34	(7:20)
Total	9	9:25:42	37.39		60.18		800

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Sunday Dec 29, 2013 #

10 AM

Running (D1) 24:56 [3] 5.46 km (4:34 / km) +160m 3:59 / km

actually planned to run 2 laps in feldbach in d1 pace, but felt a stitch in my chest all the way the first round, so did the second one easy.

Running 28:25 [1] 5.49 km (5:11 / km) +160m 4:31 / km

4 PM

Swimming 1:00:00 [1]

Saturday Dec 28, 2013 #

10 AM

Running 49:02 [1] 8.2 km (5:59 / km) +40m 5:50 / km

morning jog with carmen- checking out the course for tuesday

4 PM

Physio (core) 32:00 [1]

Cycling (Ergo) 25:00 [1]
ahr:108 max:119

Thursday Dec 26, 2013 #

9 AM

Running warm up/down (wup) 6:15 [1] 1.24 km (5:02 / km)

Running 40:05 [4] 10.0 km (4:01 / km)

10km D2 tempo run

plan was to go out easier in 4:00pace and then increase the pace for the last 3km to 10km race pace

no chance, was continuing the speed and it didnt feel so easy. guess I need some rest:)

Running warm up/down (cd) 6:48 [1] 1.2 km (5:40 / km)

Wednesday Dec 25, 2013 #

Orienteering 1:31:02 [2] 13.35 km (6:49 / km) +440m 5:51 / km

long o-training on "paldau"

cut short because otherwise it would have taken at least two hours.

Tuesday Dec 24, 2013 #

11 AM

Running warm up/down (wup) 11:28 [1] 2.5 km (4:35 / km)

Running Drills 17:10 [3] 2.34 km (7:20 / km)

drills + sprints

Running intervals 8:35 [5] 3.0 km (2:52 / km)

6x300 in 54 with 90sec recovery + 6x200 in 32-34 with 60sec recovery (3min break between sets)

times:
54, 53, 54, 53, 53, 53
33, 33, 33, 32, 32, 32

not as easy as expected- so not used to run this fast:)

Running (recovery) 15:30 [1] 1.8 km (8:37 / km)

Running warm up/down (cd) 9:22 [1] 1.82 km (5:09 / km)

Monday Dec 23, 2013 #

3 PM

Running 10:40 [1] 2.13 km (5:00 / km)

Squash 1:00:00 [1]

Running 9:24 [1] 1.65 km (5:42 / km)

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