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Training Log Archive: ol8

In the 7 days ending Jan 5, 2014:

activity	#	time	miles		km		+m
Running	6	5:16:32	41.2	(7:41)	66.3	(4:46)	1043
Cycling	2	1:20:00
Orienteering	1	1:04:49	5.12	(12:40)	8.24	(7:52)	237
Squash	1	1:00:00
Total	9	8:41:21	46.32		74.54		1280

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Sunday Jan 5, 2014 #

12 PM

Running warm up/down (wup) 16:14 [1] 2.94 km (5:31 / km)

Running race 35:00 [5] 9.45 km (3:42 / km) +40m 3:38 / km

crosslauf in st.paul

about 55sec faster than last year even though conditions were probably worse (rain and muddy)

lap times:
3:15, 3:25, 3:29, 3:29, 3:32, 3:31, 3:34, 3:34, 3:36, 3:31

Running warm up/down (cd) 11:44 [1] 1.87 km (6:16 / km)

6 PM

Cycling (Ergo) 20:00 [1]
ahr:111 max:120

Saturday Jan 4, 2014 #

11 AM

Orienteering 1:04:49 [1] 8.24 km (7:52 / km) +237m 6:53 / km

line- on on "graz südwest" with klaus
pretty tricky in some places as the map is quite old

Running 46:42 [2] 8.57 km (5:27 / km) +320m 4:36 / km

straight afterwards up buchkogel to get the longjog full:)

Friday Jan 3, 2014 #

10 AM

Running warm up/down 36:43 [1] 6.46 km (5:41 / km)

Running intervals 16:48 [4] 2.8 km (6:00 / km) +325m 3:48 / km

5* short schlossbergints with klaus (about 560metres with 65metres of climb)

times:
3:20, 3:24, 3:22, 3:23, 3:19

7 PM

Squash 1:00:00 [1]

Thursday Jan 2, 2014 #

10 AM

Running warm up/down 29:28 [2] 5.95 km (4:57 / km) +100m 4:34 / km

jog to usi from home and then wup till häuserl im wald

Running 29:38 [3] 6.79 km (4:22 / km) +190m 3:50 / km

usi training with klaus and simmi

1st section: 8:27 (2.09km/ 60Hm) (start from häuserl im wald)
2nd section: 1:23 (0.13km, 40Hm)
3rd section: 12:07 (3.16km)
4th section: 7:41 (1.41km, 90Hm)

feeling damn tired today, but good to push the session through:)

Running 28:44 [1] 5.36 km (5:22 / km) +20m 5:16 / km

recoveries + jog home

Wednesday Jan 1, 2014 #

8 PM

Cycling (Ergo) 1:00:00 [1]
ahr:109 max:123

Tuesday Dec 31, 2013 #

2 PM

Running warm up/down 14:00 [1] 2.6 km (5:23 / km)

Running race 36:19 [5] 10.21 km (3:33 / km) +38m 3:30 / km

10k silvesterlauf in graz (=2 loops)

supposed to be 10k exact, but gps (not only mine) showed it s probably a bit longer.
km splits (gps-based):
3:26, 3:32, 3:28, 3:26, 3:30, 3:44, 3:39, 3:46, 3:32; 0:39 (211m)

pretty disappointed as I wanted to go out for 35:00. was quite cold at the start as the organizers made us wait for about 6min where we couldn t move anymore....
1st loop pacing simmi (17:35) , 2nd loop running alone (18:44)....
7th total, 1st place in my class:)
rossmann had 33:03 and klaus 33:56!

10 PM

Note

1:30 hour walk up schöckl with tobi, hedda, ulla and carmen to celebrate New Year:)

Monday Dec 30, 2013 #

5 PM

Running 15:12 [2] 3.3 km (4:36 / km) +10m 4:32 / km
(rest day)

pre-race jog + 3 strides

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