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Training Log Archive: TomiKä

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Running	9	5:56:37	37.47		60.3		110
Orienteering	5	4:38:39	21.56	(12:55)	34.7	(8:02)	705
Strength	1	30:00
Teamsports	1	10:00
Total	9	11:15:16	59.03		95.0		815

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Saturday Oct 31, 2015 #

1 AM

Note

New record 24:20 to home from work, but it was easy to do with pratically no traffic.

C • Chapeau!! 4

Wednesday Oct 28, 2015 #

Running 57:05 [3] 12.0 km (4:45 / km) +100m 4:34 / km
ahr:154 shoes: Asics Cumulus

Running 57:32 [3] 12.0 km (4:48 / km) +10m 4:46 / km
ahr:150 shoes: Asics Cumulus

Sunday Oct 25, 2015 #

Note

104 km cycling for the week

Orienteering race 1:33:00 [4] 10.7 km (8:41 / km) +300m 7:37 / km
ahr:162 max:178 shoes: INOV X-Talon 212

107 Control-O: It took the first 15 controls to find a good pace and O-technique. Huge mistakes to 10 and 79 with 3 and 4 minutes. In total a lot of excellent doing, but at too many points didn't slow down when it was needed.

Running warm up/down 15:00 [2]
shoes: INOV X-Talon 212

Saturday Oct 24, 2015 #

Orienteering 1:28:33 [3] 8.5 km (10:25 / km) +295m 8:53 / km
ahr:145 max:174 shoes: INOV X-Talon 212

Low motivation at the start and a bad start ended up to running in the forest without any ambition. Planning how the fetch the controls and orienteering simultaneously isn't for me.

Running warm up/down 10:00 [2]
shoes: INOV X-Talon 212

Thursday Oct 22, 2015 #

Running 24:00 [3] 5.2 km (4:37 / km)
ahr:146 max:163 shoes: Asics Cumulus

Wednesday Oct 21, 2015 #

Running warm up/down 10:00 [2]
shoes: INOV X-Talon 212

Orienteering 20:27 [5] 3.9 km (5:15 / km) +110m 4:36 / km
ahr:177 max:184 shoes: INOV X-Talon 212

DD-Sprint-Serie: As I had already 6 good runs, there was nothing to loose. Therefore I had decided to push extremely hard. Everything went perfectly - a great run.

C • Issja 11

Sunday Oct 18, 2015 #

Note

128 km cycling for the week

Sunday Oct 11, 2015 #

Note

104 km cycling for the week

Orienteering race 29:19 [5] 5.0 km (5:52 / km)
shoes: INOV X-Talon 212

D-Cup: The change over of the kids was difficult as I realized 25 minutes before I needed to start that Sophie won't make it to the finish before it. Barely managed to get to changeover zone as Willi already came. There wasn't even enough time to put the number on. It was a great relief to notice that the first control was easy, but still I managed to loose there over one minute. It was a good cool down and the rest went well. Matti finished just a couple of seconds behind me. Fortunately I didn't see him at any point. The reward was a great sixth place and a revenge as last time in Bad Harzburg we finished also as sixth, but we were disqualified through Flo on first leg. This time he ran again extremely well and without a disqualification.

Running warm up/down 10:00 [2]
shoes: INOV X-Talon 212

Saturday Oct 10, 2015 #

Orienteering race 47:20 [4] 6.6 km (7:10 / km)
shoes: INOV X-Talon 212

In the morning I told to Sophie that I'm not going to start today, because of my cold. Therefore we had a lot of time and went to for a little hike to the top of the Burgberg. Then to the new Baumwimpelpfad. It was a huge steel construction in the three tops. I can really recommend it! After eating the lunch at the hotel, there was still enough time to my start and I felt bit better so I decided to run. Knowing that I couldn't gain anything by running fast, I concentrated on the orienteering. The only mistake was on the second last control 20''.

Running warm up/down 20:00 [2]
shoes: INOV X-Talon 212

Sunday Oct 4, 2015 #

Note

95 km cycling for the week

Running 1:38:00 [2] 19.6 km (5:00 / km)
shoes: Asics Cumulus

Run&Roll within a long run. The pace 5:40 min/km of Sophie and Nico was too slow and therefore I brought the safetyguides in confusion with my loops.
It was nice to see that Andrej won the race, Daniel was fourth with his netto time and Fridolin finished fifth.

Thursday Oct 1, 2015 #

Running 55:00 [3] 11.5 km (4:47 / km)
shoes: Asics Cumulus

Strength 30:00 [1]

Afterwards 15 min stretching

Teamsports (Floorball) 10:00 [3]

2 vs 2

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