Training Log Archive: ol8In the 7 days ending Apr 12, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Apr 12, 2015 #
Running (wup) 8:45 [1] 1.48 km (5:55 / km) +55m 4:59 / km
Orienteering 43:30 [4] 6.19 km (7:02 / km) +370m 5:25 / km
don't want to complain too much about the map, but it wasn't good.
90sec to #1, where I didn't understand map near the circle, 45sec to #3 (unmapped cliff). big mistake to #6, where it was my fault (more than 2min), totally wrong exit direction. then ok till the end.
4min down on matze (about the same speed though)
Running warm up/down (cd) 12:00 [1] 1.56 km (7:42 / km) +80m 6:07 / km
Soccer 40:00 [2]
Saturday Apr 11, 2015 #
Running (wup) 10:20 [1] 1.85 km (5:35 / km) +40m 5:02 / km
Orienteering 34:09 [4] 5.7 km (5:59 / km) +265m 4:52 / km
big mistake to #3, where both were gone, then worked hard and could catch both, but in retrospect was probably to low on #9. last controls with matze but couldn't pass him, nice training in sunshine:)
Running warm up/down (cd) 9:07 [1] 1.53 km (5:58 / km) +40m 5:16 / km
Friday Apr 10, 2015 #
Cycling (Ergo) 52:00 [1]
ahr:113 max:131
Tennis 1:00:00 [1]
Squash 30:00 [1]
badminton: 21:15
tennis: 21:12
table tennis: 21:18
squash: 21:7
badminton +40min and squash+20min
awesome sport but quite demanding:)
Thursday Apr 9, 2015 #
Running warm up/down 16:00 [1] 2.6 km (6:09 / km)
Running 20:00 [3] 4.0 km (5:00 / km) +160m 4:10 / km
max:183
5%incline, starting at 10km/h, 3min, increase by 1km/h. finished @ 17km/h (2min).
max performance worse than last year (18km/h 2min), but thresholds are the same:
2mmol: 4:20 (compared to 21.3.2014: 4:22)
4mmol: 3:52 (3:52)
felt sluggish already in the beginning and wasn't willing to go faster than fast comfortable. no pain during running, a bit of discomfort afterwards
Cycling 17:10 [3]
max:173
starting at 50 watt, 2min, increase 50 watt. finished at 350 watt, same as last year. slightly higher max hr though (173 vs. 164)
Tuesday Apr 7, 2015 #
Physio (core) 10:00 [1]
Running warm up/down 26:30 [1] 4.5 km (5:53 / km) +40m 5:38 / km
Running intervals 9:35 [4] 2.0 km (4:48 / km) +200m 3:12 / km
plan was to do 15, but pain/discomfort next to my achilles (bursa) stopped me. felt it yesterday after the trailjog a bit, but today was too much. session was nice, eased into it, and had a good rhythm on the last ones.
about 200m with 20metres of climb
times:
64, 60, 59, 58, 57, 56, 56, 55, 55, 55,
Monday Apr 6, 2015 #
Running 1:41:17 [2] 17.49 km (5:47 / km) +660m 4:52 / km
good group with mathi, PVA, riccardo and andi
leechwald-rettenbachklamm-platte-pfangberg-hilmteich
intensity between 1 and 2