Training Log Archive: TomiKäIn the 7 days ending Dec 25, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Dec 25, 2011 #
Note
20 km cycling that is not marked in the log otherwise
9 AM
Running 30:00 [2]
ahr:142 max:176
Easy run with Sami
10 PM
Note
15 min stretching
Saturday Dec 24, 2011 #
9 AM
Cycling 30:00 [1] 10.0 km (20.0 kph)
10 AM
Orienteering 57:00 [2]
ahr:130 max:170
Running with Sami changing every second control the orienteerer in Hellerau. Thanks to Wieland for the fine idea.
11 AM
Cycling 28:00 [1] 10.0 km (21.4 kph)
Friday Dec 23, 2011 #
7 AM
Cycling 37:00 [1] 12.0 km (19.5 kph)
4 PM
Cycling 36:00 [1] 12.0 km (20.0 kph)
Thursday Dec 22, 2011 #
6 PM
Cycling 20:00 [1] 6.5 km (19.5 kph)
Teamsports (Basketball) 30:00 [3]
7 PM
Strength 20:00 [1]
Afterwards 20 min stretching
8 PM
Cycling 25:00 [1] 7.5 km (18.0 kph)
Wednesday Dec 21, 2011 #
5 PM
Cycling 28:00 [1] 7.5 km (16.1 kph)
6 PM
Orienteering 52:27 [3]
ahr:149 max:169 shoes: INOV oroc280
Night bingo orienteering: I had the first bingo after 40 minutes after all the rows had only one missing. The second I could have had in about 45 min, but I chose to run all the controls.
7 PM
Cycling 20:00 [1] 7.5 km (22.5 kph)
Tuesday Dec 20, 2011 #
6 PM
Running warm up/down 33:00 [2]
shoes: Asics
Recoveries: 2'+2'+3x(45''+30''+60'')
Running intervals 27:00 [5]
ahr:165 max:181 shoes: Asics
6'+6'+3x(90''+60''+30'')+6'
Interval-Avg-End
6: 162 171
6: 167 164
90: 167 176
60: 165 175
30: 165 172
90: 169 175
60: 168 175
30: 163 173
90: 163 167
60: 164 173
30: 170 180
6: 165 160
Interval-Avg-End
6: 162 171
6: 167 164
90: 167 176
60: 165 175
30: 165 172
90: 169 175
60: 168 175
30: 163 173
90: 163 167
60: 164 173
30: 170 180
6: 165 160
7 PM
Strength 15:00 [1]
Afterwards 10 min stretching
Monday Dec 19, 2011 #
8 AM
Running 29:00 [3]
ahr:150 max:173 shoes: Asics
9 PM
Note
15 min stretching