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Training Log Archive: ol8

In the 7 days ending Dec 27, 2015:

activity	#	time	miles		km		+m
Running	10	5:34:45	41.75	(8:01)	67.18	(4:59)	880
Cycling	1	1:39:57	12.51	(7:59)	20.13	(4:58)	175
Orienteering	2	38:47	5.08	(7:38)	8.18	(4:44)	40
Physio	2	25:00
Running Drills	1	19:12	0.87	(22:04)	1.4	(13:43)
Total	12	8:37:41	60.21		96.89		1095

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Sunday Dec 27, 2015 #

10 AM

Cycling 1:39:57 [1] 20.13 km (4:58 / km) +175m 4:46 / km

mountainbiking in kaikoura with carmen
awesome, our first ride and it couldnt be better, some trail next to the beach and then along a river. flat but technical.

5 PM

Running warm up/down 25:50 [1] 4.95 km (5:13 / km)

Running intervals 16:00 [5] 4.85 km (3:18 / km)

8*2min with 2min jogging recovery around a block at amberley beach
damn windy, so one side was pretty fast and on the other side I felt like standing. around 3:20-3:15min pace in total, working hard.

Saturday Dec 26, 2015 #

9 AM

Running warm up/down 13:00 [1] 2.1 km (6:11 / km)

Orienteering 16:10 [4] 3.7 km (4:22 / km)

4 sprint-ints on "bollard park" in blenheim
unfortunately couldnt use half of the map as it was an golf course.
5:20 (1,22km); 4:43 (1,09km); 2:44 (0,63km); 3:23 (0,76km)

Running Drills 19:12 [3] 1.4 km (13:43 / km)

4x20 ausfallschritte
4x20 froschsprünge
4x20 fußgelenkssprünge
4x20 aufsteigerer
2 strides in between

Physio (core + yoga) 10:00 [1]

8 PM

Running 42:59 [1] 8.25 km (5:13 / km) +15m 5:10 / km

evening run on kaikoura beach, alone and tough sand/rocks to run in

Friday Dec 25, 2015 #

2 PM

Running warm up/down 8:26 [1] 1.72 km (4:54 / km)

Orienteering 22:37 [2] 4.48 km (5:03 / km) +40m 4:50 / km

sprint training easy pace on "wellington waterfront" (planned by carmen) after a long day driving and as shakeout before ferry to south island

Thursday Dec 24, 2015 #

3 PM

Running 55:58 [2] 10.06 km (5:34 / km) +490m 4:28 / km

two different ways up mt. manganui in rain, but I love that hill;)

Wednesday Dec 23, 2015 #

7 AM

Running 36:15 [1] 7.59 km (4:47 / km) +55m 4:37 / km

morning jog around the lakes

3 PM

Running warm up/down 36:30 [1] 5.63 km (6:29 / km) +10m 6:26 / km

Running 7:30 [5] 2.65 km (2:50 / km)

15*30sec fast/ 60sec recovery with carmen in rotorua on a paved section

Tuesday Dec 22, 2015 #

11 AM

Running 30:01 [1] 6.34 km (4:44 / km) +60m 4:31 / km

late morning jog in tauranga with carmen, around the lakes

6 PM

Running 25:56 [2] 5.19 km (5:00 / km) +250m 4:02 / km

short evening run at mt maunganui
first around, then up till I caught carmen. actually I thought that was already the top, but that was still a bit further up.

Monday Dec 21, 2015 #

9 AM

Running warm up/down 16:20 [1] 2.53 km (6:27 / km)

Running 20:00 [4] 5.33 km (3:45 / km)

5*4min extensive with 1min recovery on hard packed sand at makorori beach, near gisborne (= city which see s the sun at first in the world)

started to late and suffered really in the heat, afterwards rewardind dip in the sea.
1,05km, 1,09km, 1,07km, 1,04km, 1,08km

1 PM

Physio (core) 15:00 [1]

lunch core session in opitiki

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