Training Log Archive: Philipp

In the 7 days ending Jul 5, 2009:

1:10

0:00

Event: BW-Camps, long (5. LRL)

Orienteering race 51:00 [5] **** 8.15 km (6:15 / km) +150m 5:44 / km

Won with 7sec to 2nd.

Running warm up/down 15:00 [1]

Event: 4. BTB/STB LRL Baden-Wuerttemberg

Orienteering race 55:01 [3] *** 6.0 km (9:10 / km) +250m 7:35 / km
14c (injured)

Running warm up/down 15:00 [1]

Running 43:55 [3] 9.2 km (4:46 / km) +150m 4:25 / km

Stretching 5:00 [0]

Note
(rest day)

Running intervals 30:00 [4] 6.5 km (4:37 / km) +150m 4:08 / km
shoes: asics Cumulus

10min warm up
1/30sR/2/1R/3/1:30R/2/1R/1/2R + 5*30s with 30sR

Stretching (+warm down) 10:00 [0]

Alternative warm up/down (Hometrainer) 1:00 [1]

Strength 1:00:00 [3]

Stretching 5:00 [0]

Running 50:51 [3] 11.0 km (4:37 / km) +150m 4:20 / km
shoes: asics Cumulus

Stretching 5:00 [0]