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Training Log Archive: ol8

In the 7 days ending Nov 30, 2014:

activity # timemileskm+m
  Running8 8:21:14 55.3(9:04) 88.99(5:38) 1435
  Orienteering1 35:08 1.9(18:29) 3.06(11:29) 205
  Soccer1 30:00
  Running Drills1 21:30 0.75(28:50) 1.2(17:55)
  Physio2 20:00
  Total9 10:07:52 57.94 93.25 1640
  [1-5]8 8:56:52

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MoTuWeThFrSaSu

Sunday Nov 30, 2014 #

10 AM

Running 1:46:30 [1] 18.14 km (5:52 / km) +520m 5:08 / km

longjog with mathi, sandro and riccardo
hilmteich-lkh-billrothgasse-otto-möbes-mariatrost-platte-hilmteich

Saturday Nov 29, 2014 #

8 AM

Running 53:58 [2] 11.0 km (4:54 / km) +50m 4:48 / km

morning run with axl along mur going north- kalvarienberg-rosenain

Running intervals 1:20 [5] 0.32 km (4:10 / km) +40m 2:34 / km

8*10sec uphill sprints with 2:30 recovery

Running (recoveries) 24:00 [0] 1.2 km (20:00 / km)

Physio 10:00 [3]

jumps + core

Running (cd) 3:30 [1] 0.62 km (5:39 / km)

Friday Nov 28, 2014 #

10 AM

Running 12:00 [1] 2.0 km (6:00 / km) +50m 5:20 / km

Orienteering 35:08 [1] 3.06 km (11:29 / km) +205m 8:36 / km

direction training on "otto möbes schule"
focusing on keeping my head high, was ok, but not super focused. should have been 3,7km? some parts pretty green

Running 18:30 [1] 2.86 km (6:28 / km) +60m 5:51 / km

Thursday Nov 27, 2014 #

10 AM

Running 25:35 [1] 4.47 km (5:43 / km) +80m 5:15 / km

easy late morning jog
5 PM

Running warm up/down (wup) 17:32 [1] 3.64 km (4:49 / km) +30m 4:38 / km

Running Drills 21:30 [3] 1.2 km (17:55 / km)

drills + strength + 2 accelerations (100m) + 60/40/60/40m sprints

Running intervals 21:31 [4] 6.0 km (3:35 / km)

5*1200m @ threshold pace (3:35) = 4:18 with 90sec jogging with schani

times:
4:18, 4:18, 4:20, 4:18, 4:17
feeling quite comfortable

Running (recoveries) 6:13 [1] 1.04 km (5:59 / km)

Running (cd) 19:00 [1] 3.3 km (5:45 / km) +10m 5:40 / km

Wednesday Nov 26, 2014 #

10 AM

Running 1:16:33 [2] 13.2 km (5:48 / km) +485m 4:54 / km

dl with axl, robi and riccardo
nice tour via mariagrün- platte- basilika- leechwald

Tuesday Nov 25, 2014 #

9 AM

Running (wup) 12:55 [1] 2.65 km (4:52 / km)

Running tempo 39:47 [4] 10.0 km (3:59 / km)

10km progressive DL2 along mur with robi
2km @ 4:10, 05, 00, 3:55, 3:50
better feeling than last time, but not there yet.
splits: 20:22, 19:25

Running 15:20 [1] 2.65 km (5:47 / km) +10m 5:41 / km

Monday Nov 24, 2014 #

2 PM

Running 47:00 [0] 5.9 km (7:58 / km) +100m 7:21 / km

school training (mapjog in leechwald)
6 PM

Soccer 30:00 [2]

Physio (pilates) 10:00 [1]

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