Training Log Archive: ol8In the 1 days ending Dec 10, 2014:
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Wednesday Dec 10, 2014 #
9 AM
Running 29:32 [1] 5.29 km (5:35 / km) +150m 4:53 / km
morning jog via rosenhain and mariagrün
3 PM
Running warm up/down (wup) 12:45 [2] 2.77 km (4:36 / km) +20m 4:27 / km
Running 1:00 [5] 0.24 km (4:10 / km) +30m 2:34 / km
6*10sec uphill sprints with about 2:30 recovery
Running (recoveries) 17:00 [0] 1.1 km (15:27 / km)
Physio 10:00 [3]
jumps + 1 lap on grass (= about 330m)
3x10 Wechselsprünge je Bein
3x20 Ausfallschritte
3x10 Strecksprünge
3x10 Hüfte je Bein
3x10 Wechselsprünge je Bein
3x20 Ausfallschritte
3x10 Strecksprünge
3x10 Hüfte je Bein
Running 3:48 [4] 1.22 km (3:07 / km)
4 laps on grass:
0:57, 0:58, 0:57, 0:56
0:57, 0:58, 0:57, 0:56
Running warm up/down (cd) 20:35 [1] 3.39 km (6:04 / km) +70m 5:30 / km