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Training Log Archive: ol8

In the 7 days ending Jul 13, 2014:

activity	#	time	miles		km		+m
Running	8	6:09:27	42.07	(8:47)	67.7	(5:27)	1161
Cycling	2	3:55:49	51.04	(4:37)	82.14	(2:52)	50
Orienteering	2	1:20:03	5.59	(14:19)	9.0	(8:54)	490
Physio	1	20:00
Total	11	11:45:19	98.7		158.84		1701

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Sunday Jul 13, 2014 #

1 PM

Running 20:48 [1] 3.38 km (6:09 / km) +140m 5:06 / km

C • #shortcut 1

7 PM

Running 19:59 [1] 3.43 km (5:50 / km) +110m 5:01 / km

Saturday Jul 12, 2014 #

12 PM

Running (wup) 20:00 [1] 3.8 km (5:16 / km) +80m 4:46 / km

Orienteering 28:16 [4] 3.97 km (7:07 / km) +200m 5:41 / km

o-ints on "haidegg" (planned by axl)

1st: 7:52 (0,93km, 40Hm)
2nd: 7:01 (1,06km, 80Hm)
3rd: 5:01 (0,78km, 25Hm)
4th: 8:20 (1,20km, 55Hm)

physically feeling damn tired and additionally screwing up the routes. problems in the circle especially on the last rep aswell... awesome training, but not satisfied how I performed

Running 16:00 [1] 2.3 km (6:57 / km) +50m 6:16 / km

collecting controls and jogging a bit with carmen

Running 10:41 [1] 2.2 km (4:51 / km)

Friday Jul 11, 2014 #

5 PM

Running warm up/down 1:00:00 [1] 8.6 km (6:59 / km) +120m 6:31 / km

wup-recoveries-cd

Running intervals 9:32 [5] 3.2 km (2:59 / km)

2x4x400 on track with zechi

1st set (2min running=400m): 73, 74, 75, 73
2nd set (2min stationary): 71, 69, 70, 67

feeling awful today and damn wind not making it easier

Thursday Jul 10, 2014 #

5 PM

Running 28:19 [1] 4.73 km (5:59 / km) +150m 5:10 / km

Orienteering 38:52 [1] 3.76 km (10:20 / km) +200m 8:10 / km

corridor-o on "mariatrost"

Orienteering 12:55 [2] 1.27 km (10:10 / km) +90m 7:31 / km

sprint on "mariatrost"

Running 28:48 [1] 5.43 km (5:18 / km) +30m 5:10 / km

Wednesday Jul 9, 2014 #

8 AM

Running 32:00 [1] 4.75 km (6:44 / km) +10m 6:40 / km

wup+recoveries+cd

Running intervals 1:50 [5] 0.6 km (3:03 / km) +36m 2:21 / km

6*uphill sprints with carmen

about 100-105metres long with 6metres of climb
recovery walking down (about 1:30-1:40)

times:
19, 18, 19, 18, 18, 18

6 PM

Running (wup) 10:06 [1] 2.07 km (4:53 / km) +15m 4:43 / km

Running hills 37:55 [3] 6.74 km (5:38 / km) +410m 4:19 / km

instead of ints- did a continuous run on otto-möbes loop
did it 8 times, but keeping the downhill shorter. goal is to do the loop 8 times at full effort before WUOC;)

C • Kudos! 1

Running (cd) 12:26 [1] 2.44 km (5:06 / km)

Tuesday Jul 8, 2014 #

10 AM

Cycling 1:46:00 [1] 37.64 km (2:49 / km)

cycling with carmen

7 PM

Physio (core) 20:00 [1]

Monday Jul 7, 2014 #

10 AM

Cycling 2:09:49 [1] 44.5 km (2:55 / km) +50m 2:54 / km

easy cycling tour with carmen
oedt-wels (a bit exploring there) - back

7 PM

Running (wup) 9:14 [1] 1.96 km (4:43 / km) +10m 4:36 / km

Running tempo 39:33 [4] 10.04 km (3:56 / km)

10km DL2 on gravel

pretty tough even though pace wasnt high at all. first 1,5k and last 1,5k were tougher to run due to uneven gravel.

Running (cd) 12:16 [1] 2.03 km (6:03 / km)

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