Training Log Archive: ol8In the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
Running (D1) 1:23:36 [3] 17.18 km (4:52 / km) +630m 4:07 / km
home-hilmteich-mariatrost-rettenbachklamm-platte-leechwald-home
really nice loop and I tried to have a steady effort up those hills:)
Saturday May 3, 2014 #
Running (wup) 6:15 [1] 1.17 km (5:21 / km)
Running 12:16 [2] 3.0 km (4:05 / km)
Running 10:31 [3] 3.0 km (3:30 / km)
Running 3:00 [5] 0.84 km (3:34 / km) +60m 2:38 / km
about 140metres each, 10metres of climb
Running 20:00 [1] 2.6 km (7:42 / km)
Friday May 2, 2014 #
Swimming 1:00:00 [1]
Running (wup) 22:38 [1] 3.65 km (6:12 / km) +150m 5:09 / km
Orienteering 47:19 [2] 5.04 km (9:23 / km) +380m 6:49 / km
rough and tough training, some small wobbles in the circle, otherwise fine. testing how much I can push uphill in order to be able to have oxygen left for some technical controls afterwards.
didn't see flags at #4, #12, #24, #28 and #29 (saw one but it was wrong).
Running 19:37 [1] 3.92 km (5:00 / km) +50m 4:42 / km
Thursday May 1, 2014 #
Physio (core) 20:00 [1]
Running warm up/down (wup) 9:30 [1] 1.8 km (5:17 / km) +50m 4:38 / km
Running intervals 26:00 [4] 5.22 km (4:59 / km) +250m 4:01 / km
1/2/3/3/2/1/1/2/3 with 1min easy jogging as recovery
ints mainly uphill, recoveries flat or downhill
starting at hilmteich north end, going along the trails up to mariatrost and then back about midway
Running (cd) 17:16 [1] 3.06 km (5:39 / km) +10m 5:33 / km
Wednesday Apr 30, 2014 #
Running 1:00:00 [1]
carrying, setting controls, running back and forth, collecting...
Tuesday Apr 29, 2014 #
Note
(rest day)
Monday Apr 28, 2014 #
Running 50:00 [1] 7.0 km (7:09 / km) +200m 6:15 / km
jogging there, setting controls, collecting and jogging back