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Training Log Archive: ol8

In the 7 days ending Aug 23, 2015:

activity	#	time	miles		km		+m
Cycling	4	11:45:51	140.56	(5:01)	226.21	(3:07)	610
Running	7	5:16:32	36.49	(8:41)	58.72	(5:23)	1285
Physio	3	55:00
Running Drills	1	15:00	0.88	(17:00)	1.42	(10:34)
Orienteering	1	10:37	1.21	(8:48)	1.94	(5:28)	10
Total	14	18:23:00	179.14		288.29		1905

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Sunday Aug 23, 2015 #

6 AM

Running 26:25 [2] 5.1 km (5:11 / km) +175m 4:25 / km

quicker morning jog in hollenburg to wetterkreuz (segment) and back

8 AM

Cycling 4:07:08 [1] 74.3 km (3:20 / km) +310m 3:15 / km

hollenburg- wien
always against the wind

Saturday Aug 22, 2015 #

7 AM

Running 21:46 [1] 3.85 km (5:39 / km) +105m 4:59 / km

easy bre-breakfast jog in grein

9 AM

Cycling 3:28:34 [1] 68.67 km (3:02 / km) +185m 3:00 / km

grein-spitz, had a flat tire about 8km before spitz, we fixed it, but then the mantel broke, so took the train to krems where the could fix it.

4 PM

Cycling 53:54 [1] 16.84 km (3:12 / km) +45m 3:10 / km

in krems for a bit and then till hollenburg

Friday Aug 21, 2015 #

8 AM

Running 57:51 [2] 9.81 km (5:54 / km) +340m 5:02 / km

morning trail run

3 PM

Cycling 3:16:15 [1] 66.4 km (2:57 / km) +70m 2:56 / km

cycling tour with my parents, carmen and sieglinde along donauradweg from linz to vienna
1st day: oedt- grein

Thursday Aug 20, 2015 #

5 PM

Running 42:00 [1] 6.47 km (6:29 / km) +110m 5:59 / km

Running Drills 15:00 [3] 1.42 km (10:34 / km)

drills + some jumps + sprints

Running intervals 12:15 [5] 4.0 km (3:04 / km)

first faster track session since ages and it felt like old fat man running again
did some 200s and 400s with 1min recovery between.
times:
35, 75, 77, 36, 36, 77, 74, 36, 37, 78, 71, 35, 35, 33

8 PM

Physio (core) 15:00 [1]

Wednesday Aug 19, 2015 #

8 AM

Physio (core) 20:00 [1]

5 PM

Running warm up/down 48:30 [1] 7.44 km (6:31 / km) +190m 5:47 / km

Running 1:00 [5] 0.24 km (4:10 / km) +30m 2:34 / km

6*10sec uphill sprints with 1:30 recovery

Orienteering 10:37 [3] 1.94 km (5:28 / km) +10m 5:20 / km

sprint workshop on "rosenhain + uni"

downhill: 3:36 (0.50km)- 2 smaller misses in the circle
route choice: 4:46 (0.93km)- would have been disq on the first choice
changes of direction: 2:15 (0,51km)- good (focus on fast acceleration)

Tuesday Aug 18, 2015 #

6 PM

Running warm up/down (wup) 4:15 [1] 0.82 km (5:11 / km)

Running 23:34 [4] 6.0 km (3:56 / km)

6km DL2 along mur with helmut, klaus and axl

Running warm up/down (cd) 18:14 [2] 4.0 km (4:34 / km)

Monday Aug 17, 2015 #

11 AM

Physio (core) 20:00 [1]

6 PM

Running 1:00:42 [1] 10.99 km (5:31 / km) +335m 4:48 / km

evening trail run

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