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Training Log Archive: ol8

In the 7 days ending Jan 4, 2015:

activity	#	time	miles		km		+m
Running	6	6:03:41	48.58	(7:29)	78.18	(4:39)	135
Swimming	2	2:00:00
Physio	2	35:00
XC Skiing	1	30:00
Orienteering	1	23:00	2.51	(9:10)	4.04	(5:42)	50
Total	11	9:31:41	51.09		82.22		185
[1-5]	10	9:01:41

2:29

0:00

» now

Sunday Jan 4, 2015 #

8 AM

Running 1:03:50 [1] 11.1 km (5:45 / km) +10m 5:43 / km

easyish morning jog, first half with carmen her standard loop and then second half on my own

10 PM

Physio (core) 15:00 [1]

Saturday Jan 3, 2015 #

11 AM

Running warm up/down (wup) 7:10 [1] 1.4 km (5:07 / km)

Running tempo 59:17 [4] 15.0 km (3:57 / km)

DL2- Wechseltempo 5x(2km about 4:05 pace, 1km about 3:45 pace) on cycling path in oedt

1km times: 3:46, 3:49, 3:45, 3:46, 3:32
tough stuff but good to get it done:)

Running warm up/down (cd) 13:35 [1] 2.37 km (5:44 / km)

Friday Jan 2, 2015 #

10 AM

Swimming 1:00:00 [1]

with carmen, half swimming/ half aquajogging

3 PM

Running 1:29:03 [2] 20.0 km (4:27 / km) +20m 4:26 / km

long run through oedter au

Thursday Jan 1, 2015 #

11 AM

Running (wup) 6:40 [1] 1.0 km (6:40 / km) +15m 6:12 / km

Orienteering 23:00 [2] 4.04 km (5:42 / km) +50m 5:22 / km

new year's sprint on "henndorf"
taking it easy with running shoes and a bit tired from yesterday, lovely day:)

Running warm up/down (cd) 27:35 [1] 5.15 km (5:21 / km) +50m 5:06 / km

longer cd with robi, warti and heli

Wednesday Dec 31, 2014 #

1 PM

Running warm up/down (wup) 10:10 [1] 1.95 km (5:13 / km)

Running race 20:38 [5] 5.8 km (3:33 / km) +20m 3:30 / km

silvesterlauf in seekirchen
a lot of slush on the road, thank god robi gave me some of his inov8 shoes, not feeling good at all. 2:15 down on robi

Running warm up/down (cd) 17:20 [1] 3.2 km (5:25 / km) +10m 5:20 / km

Tuesday Dec 30, 2014 #

10 AM

XC Skiing 30:00 [0]

4 hrs downhill skiing with carmen and luz at kasberg

6 PM

Swimming 1:00:00 [1]

25min swimming + 35min aquajogging

Monday Dec 29, 2014 #

10 AM

Running warm up/down (wup) 9:15 [1] 1.9 km (4:52 / km) +10m 4:45 / km

Running intervals 30:00 [4] 7.61 km (3:57 / km)

3x10min with 2min jogging recovery on cycling path
distances:
2.53km, 2.56km, 2.52km (last part pretty slippery)

actual plan was to do threshold ints (5*5min), but runnability due to snow and not having spikes was limited and this the fastest pace possible;)

Running warm up/down 9:08 [1] 1.7 km (5:22 / km)

recoveries + cd

7 PM

Physio (core) 20:00 [1]

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