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Training Log Archive: ol8

In the 7 days ending Jun 3, 2014:

activity	#	time	miles		km		+m
Orienteering	5	4:05:00	24.42	(10:02)	39.3	(6:14)	1330
Running	7	2:26:27	16.42	(8:55)	26.43	(5:32)	210
Total	8	6:31:27	40.84	(9:35)	65.73	(5:57)	1540

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Monday Jun 2, 2014 #

10 AM

Running 6:00 [1] 1.0 km (6:00 / km)

Orienteering 2:09:46 [4] 20.0 km (6:29 / km) +830m 5:22 / km

selection long distance on "barricata"

solid start, then a stupid miss in the circle to #7, where I didnt see the flag. keeping it safe in general, further miss to #12 (50sec in the circle), but then without any bigger problems to the "bermuda dreieck", there I had some real troubles, but others did even loose more...
caught henrik (8min) and could get a small gap in the end.

Sunday Jun 1, 2014 #

10 AM

Running (wup) 12:00 [1] 1.7 km (7:04 / km) +90m 5:35 / km

Orienteering 46:09 [4] 6.5 km (7:06 / km) +300m 5:46 / km

middle selection race on "monte zebio"

small mistake to #1, then ok till #8, after that never came in a proper flow. 1min miss to #9 even though taking the path route. having problems on the long route to #13 and even bigger problems (loosing too much height) to #17.
all in all a pretty crap race, physically feeling quite ok though!

3 PM

Running 20:34 [1] 3.65 km (5:38 / km) +20m 5:29 / km

easy cd with wolfi

Saturday May 31, 2014 #

Event: WOC 2014 Selection Races / 3 Days of Trenches

10 AM

Orienteering 34:00 [1] 4.1 km (8:18 / km) +110m 7:19 / km

easy o-training on "hinterbech"

6 PM

Running 12:37 [2] 2.89 km (4:22 / km) +20m 4:13 / km

pre race jog + 3 strides

Friday May 30, 2014 #

2 PM

Running (wup) 12:00 [1] 2.3 km (5:13 / km)

Orienteering 16:51 [4] 4.5 km (3:45 / km) +10m 3:42 / km

sprint selection race on "treviso"

some bad route choices, but a huge miss to #13 (20 seconds) where I got distracted about a car, lost focus, and was totally lost. some further 15sec route choice miss to #21. a lot of good passages, but these two misses were too much.

Running (cd) 12:22 [1] 1.8 km (6:52 / km)

Thursday May 29, 2014 #

6 PM

Running 43:23 [1] 7.91 km (5:29 / km)

kleine zeitung lauftreff

Wednesday May 28, 2014 #

5 PM

Running (wup) 5:48 [1] 1.27 km (4:34 / km)

Orienteering 18:14 [4] 4.2 km (4:20 / km) +80m 3:58 / km

2 sprint loops on "innere stadt" (planned by axl)

1st. 7:41 (2,08km, 10Hm)
2nd: 10:33 (2,12km, 70Hm)

some tricky route choices, didnt get all of them right though. good training to get into sprint rhythm again. playing a bit safe on the downhills

Running (cd) 21:43 [1] 3.91 km (5:33 / km) +80m 5:02 / km

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