Training Log Archive: ol8In the 7 days ending Dec 21, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Dec 21, 2014 #
Running 1:41:07 [2] 21.35 km (4:44 / km) +300m 4:26 / km
lkh-roseggerweg till 19,5km,- home
felt pretty bad the whole day, but glad to get it done:)
Saturday Dec 20, 2014 #
Running 42:33 [1] 7.83 km (5:26 / km) +220m 4:46 / km
(rest day)
Friday Dec 19, 2014 #
Running warm up/down (wup) 14:46 [1] 2.5 km (5:54 / km) +100m 4:55 / km
Orienteering 43:00 [2] 5.5 km (7:49 / km) +280m 6:14 / km
horrible runnability and sometimes a bit vague without controls
Running warm up/down (cd) 14:31 [1] 2.72 km (5:20 / km) +70m 4:44 / km
Squash 1:00:00 [1]
Thursday Dec 18, 2014 #
Running warm up/down (wup) 10:23 [1] 1.92 km (5:24 / km) +10m 5:16 / km
Running tempo 26:56 [4] 7.13 km (3:47 / km)
plan was: 12min (4:00)- 10min (3:45)- 5min (3:30)-2,5min(fast)- 1min (faster) with 2min jogging recovery
distances
3km (in 11:56), 2,7km, 1,43km, 0,77km, 400m in 67
Running intervals 3:37 [5] 1.17 km (3:05 / km)
Running (recoveries) 8:00 [1] 1.1 km (7:16 / km)
Running warm up/down (cd) 14:30 [1] 2.37 km (6:07 / km) +40m 5:39 / km
Wednesday Dec 17, 2014 #
Running 12:45 [2] 2.76 km (4:37 / km) +30m 4:23 / km
Running intervals 1:00 [5] 0.24 km (4:10 / km) +30m 2:34 / km
Running (recoveries) 12:30 [0] 0.7 km (17:51 / km)
Running 53:40 [1] 10.15 km (5:17 / km) +200m 4:49 / km
Physio (core) 15:00 [1]
Tuesday Dec 16, 2014 #
Running 56:47 [1] 11.8 km (4:49 / km) +150m 4:31 / km
staying mainly on roads;
lkh-roseggerweg-mariatrost-short loop in forest-edelweißweg-stiftingtalstraße
Monday Dec 15, 2014 #
Running 21:25 [1] 4.32 km (4:57 / km) +10m 4:54 / km
(rest day)