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Training Log Archive: TomiKä

In the 7 days ending Jun 26, 2011:

activity	#	time	miles		km		+m
Cycling	12	6:19:25	80.16	(12.7/h)	129.0	(20.4/h)
Orienteering	4	4:08:08	19.57	(12:41)	31.5	(7:53)	200
Running	4	1:56:53
Total	20	12:24:26	99.73		160.5		200

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Sunday Jun 26, 2011 #

9 AM

Orienteering race 1:43:22 [5] 15.0 km (6:53 / km) +200m 6:28 / km
shoes: INOV oroc280

Running was really good, but the mistakes in the beginning were too much. Sören R. caught me after a bit more than one kilometer and he had started 9 minutes behind me. The controls in the green area were really hard for me this weekend.

10 AM

Running warm up/down 15:00 [2]
shoes: INOV oroc280

10 PM

Note

15 min stretching

Saturday Jun 25, 2011 #

1 PM

Orienteering race 1:34:20 [5] 10.0 km (9:26 / km)
shoes: INOV oroc280

DBK Mannschaft: I was really waiting for this competition after a couple of lousy runs and as I knew that I'm fit at the moment. Even the second place would have been quite likely without my searching in the bushes. Thoto divided the controls fast and quite good. I knew that I have a long one and need to give my best everything went quite good until the second last control that was only for me. I read that the control should be on the hill, but it was actually at the slope. I lost there about 8 minutes :(. The pushing after the mistake was only enough for the fifth place one minute behind the third place. It's really disappointing to the team mates to do such a run after they did well.

2 PM

Running warm up/down 15:00 [2]
shoes: INOV oroc280

9 PM

Note

15 min stretching

Friday Jun 24, 2011 #

7 AM

Cycling 39:45 [1] 14.0 km (21.1 kph)

3 PM

Cycling 35:00 [1] 12.0 km (20.6 kph)

9 PM

Note

15 min stretching

Thursday Jun 23, 2011 #

7 AM

Cycling 34:30 [1] 12.0 km (20.9 kph)

New record time

C • :) 1

5 PM

Cycling 32:10 [1] 12.0 km (22.4 kph)

New record time to home

8 PM

Running intervals 10:53 [4]
ahr:164 max:175 shoes: Asics

A pyramid with 1',2',4',2',1',30'',15'',8' and recoveries half of the intervals

Running warm up/down 21:00 [2]
ahr:140 shoes: Asics

+ recoverings

9 PM

Note

15 min stretching

Wednesday Jun 22, 2011 #

8 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

5 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

6 PM

Running 55:00 [2]
shoes: Nike

C • Bist du alleine gelaufen? O... 2

7 PM

Cycling 21:00 [1] 8.0 km (22.9 kph)

9 PM

Note

15 min stretching

Tuesday Jun 21, 2011 #

7 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

5 PM

Cycling 20:00 [1] 7.0 km (21.0 kph)

6 PM

Orienteering 30:26 [4] 4.5 km (6:46 / km)
shoes: INOV oroc280

Team training with Thoto and Wutti. Thoto did the dividing.

7 PM

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: INOV oroc280

Fetching some controls

8 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

Monday Jun 20, 2011 #

Note

Extra 15 km cycling for the week that is not in the log

8 AM

Cycling 38:00 [1] 12.0 km (18.9 kph)

4 PM

Cycling 37:00 [1] 12.0 km (19.5 kph)

9 PM

Note

15 min stretching

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