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Training Log Archive: ol8

In the 7 days ending Jun 28, 2015:

activity	#	time	miles		km		+m
Running	7	6:31:38	44.12	(8:53)	71.01	(5:31)	1805
Physio	2	30:00
Soccer	1	30:00
Orienteering	2	25:52	3.22	(8:01)	5.19	(4:59)	10
Total	9	7:57:30	47.35		76.2		1815

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Sunday Jun 28, 2015 #

9 AM

Running 1:31:55 [1] 14.1 km (6:31 / km) +485m 5:34 / km

garmin traillauftreff middle group
really easy pace, but actually not feeling too tired from yesterday:)

Saturday Jun 27, 2015 #

10 AM

Running race 1:19:43 [4] 13.81 km (5:46 / km) +800m 4:29 / km

veitscher grenzstaffellauf 2nd leg with franzi (1st) and henrik (3rd). awesome terrain, was tired up teufelssteig and especially the small climbs afterwards were tough. lost about 10min to the best split, knowing the course is for sure an advantage. in the end, 3rd place total, 2nd in the age class!
official course length is 16km with 800Hm

Friday Jun 26, 2015 #

5 PM

Running 42:10 [1] 7.21 km (5:51 / km) +240m 5:01 / km

usual trail loop with franzi and henrik. pumped for tomorrow:)

Thursday Jun 25, 2015 #

10 AM

Running 33:45 [1] 5.95 km (5:40 / km) +205m 4:50 / km
(rest day)

easy trail jog

Wednesday Jun 24, 2015 #

10 AM

Physio (core) 20:00 [1]

4 PM

Running warm up/down 49:45 [1] 8.12 km (6:08 / km) +30m 6:01 / km

Running intervals 8:00 [5] 2.64 km (3:02 / km)

8*1 lap on grass fast (about 330m) with 1min easy recovery
times:
62, 59, 59, 60, 61, 60, 59, 60

Orienteering 11:05 [4] 2.53 km (4:23 / km) +10m 4:18 / km

5* sprint mass start ints on "innere stadt" with axl, robi, lia and anna
1st: 2:53 (0,76km)
2nd: 1:49 (0,40km)
3rd: 1:30 (0,31km)
4th: 1:34 (0,34km)
5th: 3:19 (0,72km)

Tuesday Jun 23, 2015 #

6 PM

Running warm up/down (wup) 2:56 [1] 0.57 km (5:09 / km)

Running tempo 38:37 [4] 10.0 km (3:52 / km)

10km easy dl2 along mur with lia and helmut
actual plan was to run 4:00 but felt so easy. pretty amazed about lia who managed 6km and was still talking

Running warm up/down (cd) 8:29 [1] 1.5 km (5:39 / km)

Monday Jun 22, 2015 #

9 AM

Running 12:55 [1] 2.59 km (4:59 / km)

Orienteering 14:47 [1] 2.66 km (5:33 / km)

checking out school training, 3 loops on "augartenpark"

Running 23:23 [1] 4.52 km (5:10 / km) +45m 4:56 / km

6 PM

Soccer 30:00 [2]

Physio (pilates) 10:00 [1]

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