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Training Log Archive: ol8

In the 7 days ending Jan 18, 2015:

activity	#	time	miles		km		+m
Running	10	7:53:41	55.73	(8:30)	89.69	(5:17)	1235
Orienteering	1	36:35	3.6	(10:09)	5.8	(6:18)	330
Physio	2	25:00
Soccer	1	20:00
Running Drills	1	19:00	0.78	(24:16)	1.26	(15:05)
Total	11	9:34:16	60.12		96.75		1565
[1-5]	11	9:12:41

1:41

0:00

» now

Sunday Jan 18, 2015 #

10 AM

Running warm up/down (wup) 10:00 [1] 1.6 km (6:15 / km) +60m 5:16 / km

Orienteering 36:35 [3] 5.8 km (6:18 / km) +330m 4:55 / km

SO Cup on "hrastovec (without paths)"

really technical course, enjoyed this training a lot. tried to stick to the line, but had some troubles here and there. hook to #4 and #6 and hesitations to #13 and stupid miss (1min) to #15, not being confident enough with my compass work.

Running warm up/down (cd) 6:00 [1] 1.0 km (6:00 / km)

Saturday Jan 17, 2015 #

12 PM

Running warm up/down (wup) 4:20 [1] 0.75 km (5:47 / km)

Running 34:21 [5] 8.8 km (3:54 / km) +100m 3:42 / km

crosslauf on rosenhain by runninGraz

just enjoying our course and wanted to be first on the start picture:) 10th place in total, 6th in my class; 3:29 behind robi which is too much.
split times:
2:47 (short loop) , 6:08, 6:15, 6:14, 6:21, 6:32 (a bit longer)

intensity probably between 4 and 5, steady effort but felt quite tired due to working before and short wup.

Running warm up/down (cd) 15:40 [1] 2.3 km (6:49 / km) +45m 6:12 / km

3 PM

Running 39:40 [1] 6.0 km (6:37 / km) +80m 6:12 / km

easy jog with carmen after crosscup

Friday Jan 16, 2015 #

12 PM

Running 54:50 [1] 10.1 km (5:26 / km) +200m 4:56 / km

easy jog

Thursday Jan 15, 2015 #

11 AM

Physio (core) 15:00 [1]

5 PM

Running warm up/down 9:05 [1] 1.62 km (5:36 / km)

Running Drills 19:00 [3] 1.26 km (15:05 / km)

drills + strength + sprints

Running 15:04 [4] 4.8 km (3:08 / km)

8x(400/200) with robi, paul and rossmann while they did 1km reps, so rest was 1:15 and 1:50

times:
77, 38, 76, 38, 76, 38, 75, 37, 77, 37, 76, 37, 75, 36, 75, 36

running quite comfortable in the group, a big group today, just like in kenia:)
not maxing myself out.

Running (recoveries) 21:35 [0] 1.5 km (14:23 / km)

Running warm up/down (cd) 15:50 [1] 2.79 km (5:41 / km)

Wednesday Jan 14, 2015 #

Running 1:25:06 [2] 14.6 km (5:50 / km) +520m 4:57 / km

trail run with axl, robi and manuel
hilmteich-leechwald-rettenbachklamm-platte-hilmteich
felt tired the whole way, especially on the long climb...

Tuesday Jan 13, 2015 #

9 AM

Running 27:04 [1] 4.9 km (5:31 / km) +110m 4:58 / km

easy morning jog

5 PM

Running warm up/down (wup) 12:22 [1] 2.56 km (4:50 / km)

Running 37:05 [4] 10.0 km (3:43 / km)

2x5km DL2 along mur with axl, klaus, paul, flo, hannes and random guy
times:
18:34, 18:31
stomache was feeling bad

Running (recovery) 5:35 [1] 0.8 km (6:59 / km)

Running warm up/down (cd) 19:48 [1] 3.64 km (5:26 / km) +40m 5:09 / km

Monday Jan 12, 2015 #

2 PM

Running warm up/down (wup) 22:30 [1] 4.32 km (5:12 / km) +10m 5:09 / km

Running 8:54 [4] 2.29 km (3:53 / km)

0-460 around hilmteich

Running warm up/down (cd) 16:15 [1] 2.7 km (6:01 / km) +70m 5:20 / km

6 PM

Running 9:05 [1] 1.92 km (4:44 / km)

Soccer 20:00 [2]

Physio (axl stuff) 10:00 [2]

Running 3:32 [1] 0.7 km (5:03 / km)

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