Training Log Archive: ol8In the 7 days ending Nov 23, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Nov 23, 2014 #
Running 1:22:00 [1] 15.2 km (5:24 / km) +300m 4:55 / km
unfortunately franzi rolled his ankle pretty early, hope it s not too bad.
tired, but it was a nice tour:)
Saturday Nov 22, 2014 #
Running 1:09:00 [1] 13.85 km (4:59 / km) +40m 4:55 / km
with 4x30sec speed ups in between
Friday Nov 21, 2014 #
Physio (core) 15:00 [1]
Running warm up/down 6:30 [1] 1.1 km (5:55 / km)
Orienteering 24:33 [3] 5.32 km (4:37 / km) +20m 4:32 / km
6:05 (1,20km)
3:20 (0,72km)
5:07 (1,08km)
10:01 (2,32km)
time to memorize less than a minute, just for the last one a bit longer!
Running 6:01 [1] 1.08 km (5:34 / km)
Thursday Nov 20, 2014 #
Running 28:30 [1] 5.0 km (5:42 / km) +100m 5:11 / km
unfortunately garmin got crazy and I have no data, well wasn't the most interesting run anyways;)
Running warm up/down (wup) 12:57 [1] 2.65 km (4:53 / km) +20m 4:43 / km
Running Drills 20:00 [3] 1.2 km (16:40 / km)
Running intervals 17:07 [4] 4.8 km (3:34 / km)
times:
4:19, 4:16, 4:17, 4:15
feeling quite comfortable
Running (recoveries) 4:30 [1] 0.6 km (7:30 / km)
Running (cd) 22:50 [1] 3.4 km (6:43 / km) +50m 6:15 / km
Wednesday Nov 19, 2014 #
Running 1:11:06 [2] 12.0 km (5:56 / km) +450m 4:59 / km
you'll never feel good uphill when running with those two;)
some new trails up platte and then back via rettenbachklamm
actually felt quite okay!
Tuesday Nov 18, 2014 #
Running (wup) 6:20 [1] 1.2 km (5:17 / km)
Running tempo 48:24 [4] 11.7 km (4:08 / km)
plan was to run 4:00 pace, not possible at the moment. pretty tired legs, woc long 2015 kept me going;)
Running (cd) 5:00 [1] 0.8 km (6:15 / km)
Monday Nov 17, 2014 #
Running 16:00 [1] 2.5 km (6:24 / km) +80m 5:31 / km
Basketball 30:00 [2]
Physio (pilates) 10:00 [1]