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Training Log Archive: ol8

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Cycling4 4:05:25 58.5(4:12) 94.15(2:36) 675
  Running4 1:16:00 8.45(9:00) 13.6(5:35) 245
  Orienteering4 1:08:23 7.41(9:14) 11.92(5:44) 270
  Physio3 30:00
  Total9 6:59:48 74.36 119.67 1190

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

9 AM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km) +50m 5:32 / km

Orienteering 14:33 [4] 3.7 km (3:56 / km) +50m 3:41 / km

styrian sprint championships on "schlossberg-stadtpark"
plan was to start as hard as possible and to take a lot of risks, went well, short hesitation to #4, slower choice to #5 and #7 and #9, some time loss in the circle of #14. generally quite ok, but was dying physically in the flat on the second half, but enjoyed every minute of it. thanx axl for the course
1:20min behind robi/tim, 4th styrian
11 AM

Orienteering 3:50 [4] 1.02 km (3:45 / km) +10m 3:35 / km

promo sprint @ feiertag des sport

Saturday Sep 9, 2017 #

9 AM

Cycling 1:07:15 [2] 27.78 km (2:25 / km) +120m 2:22 / km

morning ride on mur nord with robi on the first half

Friday Sep 8, 2017 #

7 PM

Running 30:00 [2] 6.3 km (4:46 / km) +15m 4:42 / km

calf tester including a lot of barefoot grass running on usz and some sprints

Physio (core) 10:00 [1]

Thursday Sep 7, 2017 #

5 PM

Physio (core) 10:00 [1]

Cycling 41:20 [1] 14.83 km (2:47 / km) +150m 2:39 / km

short easy ride

Wednesday Sep 6, 2017 #

5 PM

Running 8:00 [1] 1.3 km (6:09 / km)

Orienteering 11:00 [4] 2.6 km (4:14 / km)

4 short sprint ints on "oeverseepark"
calf seized up and did hurt quite bad afterwards

Tuesday Sep 5, 2017 #

8 AM

Cycling 1:26:40 [1] 32.0 km (2:43 / km) +275m 2:36 / km

spontaneous easy morning ride with robi on thaler loop
5 PM

Physio (core) 10:00 [1]

Monday Sep 4, 2017 #

5 PM

Cycling 28:40 [1] 9.71 km (2:57 / km) +120m 2:47 / km

to stattegg

Running 20:00 [1] 3.0 km (6:40 / km) +180m 5:08 / km

running up to o-training and back down again

Orienteering 39:00 [1] 4.6 km (8:29 / km) +210m 6:54 / km

middle distance on "kalkleiten-buch"

Cycling 21:30 [1] 9.83 km (2:11 / km) +10m 2:11 / km

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