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Training Log Archive: ol8

In the 7 days ending Apr 13, 2014:

activity	#	time	miles		km		+m
Running	7	3:43:24	28.69	(7:47)	46.17	(4:50)	250
Cycling	1	1:10:54	15.01	(4:43)	24.15	(2:56)
Orienteering	2	59:53	6.42	(9:19)	10.34	(5:47)	110
Physio	1	20:00
Total	10	6:14:11	50.12		80.66		360

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Sunday Apr 13, 2014 #

9 AM

Orienteering 39:23 [2] 5.43 km (7:15 / km) +50m 6:56 / km

middle on "iszar"
just taking it really easy.
Unfortunately my right foot is quite painful when running, so I'll do more alternative training the next days

C • Qu'est-ce qui s'est passé? 1

2 PM

Cycling 1:10:54 [1] 24.15 km (2:56 / km)

cycling to second training with an old mtb

+ then walking about 5k on "tazlar" (multitechnique)

Saturday Apr 12, 2014 #

9 AM

Running (wup) 12:25 [1] 2.46 km (5:03 / km)

Running race 16:38 [5] 5.0 km (3:20 / km)

5000m on track

not feeling great already during wup- was pacemaker for the juniors aiming for 9:45 on the 3k, didnt achieve that and ran through in 9:56. 3 laps before finish loosing a bit to henrik.

12 PM

Running warm up/down 15:00 [1] 2.3 km (6:31 / km)

Running 7:19 [5] 2.0 km (3:40 / km)

0-400
pretty tired, o part went quite fine.

Friday Apr 11, 2014 #

5 PM

Running 22:22 [2] 4.72 km (4:44 / km) +10m 4:41 / km

pre-race jog+ short 0400simulation- 3 strides

Thursday Apr 10, 2014 #

5 PM

Running 52:47 [1] 10.64 km (4:58 / km) +100m 4:44 / km

chilling
home-usz-waltendorf-home

Wednesday Apr 9, 2014 #

8 AM

Physio (core) 20:00 [1]

5 PM

Running warm up/down (wup) 12:40 [2] 2.9 km (4:22 / km)

Orienteering 20:30 [4] 4.91 km (4:11 / km) +60m 3:56 / km

sprint on "waltendorf"

#1 was missing, so took a detour to start again to tell the others- then was reading to #6, from there I went to #3 (so missed #2). realized my mistake at #7 then, which was the same controls as #2. slower choice to #8; fell into the trap to #13, slower choice to #18, but about everybody got that one wrong.

Running (cd) 16:24 [1] 3.3 km (4:58 / km)

Tuesday Apr 8, 2014 #

5 PM

Running warm up/down 16:00 [1] 3.35 km (4:47 / km) +10m 4:42 / km

Running 6:29 [5] 2.0 km (3:15 / km)

2k in race pace with simmi and schani

C • Noisy Log! 5

Running 6:30 [3] 1.6 km (4:04 / km)

simulating O400 on track but running the 400 pretty easy (84-90sec)

Running 50 [5] 0.2 km (4:10 / km) +30m 2:23 / km

5*10sec fullspeed uphill with 2min rest

Running (recoveries) 18:00 [1] 2.5 km (7:12 / km) +20m 6:55 / km

Monday Apr 7, 2014 #

2 PM

Running 20:00 [1] 3.2 km (6:15 / km) +80m 5:33 / km
(rest day)

organizing school training

proper rest day today, still a bit tired from saturday.

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