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Training Log Archive: ol8

In the 7 days ending Nov 1, 2015:

activity	#	time	miles		km		+m
Running	8	8:07:50	58.06	(8:24)	93.44	(5:13)	1750
Physio	3	55:00
Soccer	1	45:00
Orienteering	1	16:05	2.27	(7:05)	3.65	(4:24)	25
Total	11	10:03:55	60.33		97.09		1775

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Sunday Nov 1, 2015 #

9 AM

Running warm up/down (wup) 6:15 [1] 1.34 km (4:40 / km)

Running tempo 38:39 [4] 10.0 km (3:52 / km) +10m 3:51 / km

10km dl2 in feldbach, better than expected but still tough on the last bit

Running warm up/down (cd) 6:03 [1] 1.16 km (5:13 / km) +10m 5:00 / km

Running 37:45 [1] 5.6 km (6:44 / km) +150m 5:57 / km

easy jogging with carmen afterwards

Saturday Oct 31, 2015 #

9 AM

Running 1:01:26 [2] 13.56 km (4:32 / km) +185m 4:14 / km

lkh-roseggerweg-mariatrost-cycling path-lkh including 3 strides in the end

Friday Oct 30, 2015 #

10 AM

Physio (core) 20:00 [1]

3 PM

Running 1:07:02 [3] 12.6 km (5:19 / km) +525m 4:24 / km

trail Dl 1.2.
mariatrost-platte-hilmteich

Thursday Oct 29, 2015 #

11 AM

Running warm up/down 42:00 [1] 7.7 km (5:27 / km) +110m 5:05 / km

Running intervals 20:49 [4] 5.9 km (3:32 / km)

5x1000 threshold pace with 2min jogging recovery + 3x200/3x100
3:37, 3:37, 3:37, 3:40, 3:41, 37, 36, 35, 16, 16, 15

Wednesday Oct 28, 2015 #

6 AM

Running 36:21 [1] 7.61 km (4:47 / km) +20m 4:43 / km

morning jog along mur, heavy legs

5 PM

Physio (core) 15:00 [1]

Running 39:01 [2] 7.09 km (5:30 / km) +240m 4:42 / km

usual trail loop with headlamp

Tuesday Oct 27, 2015 #

12 PM

Running warm up/down (wup) 12:18 [2] 2.87 km (4:17 / km)

Orienteering 16:05 [4] 3.65 km (4:24 / km) +25m 4:16 / km

6* short sprint mass start ints with robi and philo on "stadtpark-innere stadt"
2:21 (0,48km)
2:49 (0,73km)
3:26 (0,70km- not checking map properly, so mistake
2:33 (0,55km)
2:41 (0,66km)
2:15 (0,53km)

Running warm up/down 28:00 [1] 3.66 km (7:39 / km) +70m 6:59 / km

recoveries + cd

5 PM

Soccer 45:00 [2]

usi kurs "soccer"

Monday Oct 26, 2015 #

9 AM

Running 1:32:11 [1] 14.35 km (6:25 / km) +430m 5:35 / km

garmin trail lauftreff middle group including to and from hilmteich

3 PM

Physio (core) 20:00 [1]

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