Training Log Archive: ol8In the 7 days ending Jan 11, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jan 11, 2015 #
XC Skiing 1:30:00 [1]
technique, a lot of short sprints, snow storm
Saturday Jan 10, 2015 #
XC Skiing 45:00 [1]
XC Skiing 1:59:10 [2] 22.1 km (5:24 / km) +750m 4:37 / km
Friday Jan 9, 2015 #
XC Skiing 30:00 [0]
XC Skiing 1:47:25 [2] 18.6 km (5:47 / km) +330m 5:18 / km
Thursday Jan 8, 2015 #
Running warm up/down (wup) 23:40 [1] 4.17 km (5:41 / km) +70m 5:14 / km
Running intervals 25:00 [4] 5.23 km (4:47 / km) +270m 3:48 / km
tough with these guys, especially uphill, legs smashed.
Running warm up/down 30:00 [1] 4.97 km (6:02 / km) +90m 5:32 / km
Wednesday Jan 7, 2015 #
Running 1:03:01 [1] 10.9 km (5:47 / km) +350m 4:59 / km
Physio (core) 10:00 [1]
Tuesday Jan 6, 2015 #
Running 38:13 [1] 6.74 km (5:40 / km) +160m 5:04 / km
Running warm up/down (wup) 9:55 [1] 1.65 km (6:01 / km) +50m 5:13 / km
Orienteering 52:02 [4] 8.24 km (6:19 / km) +440m 4:59 / km
nice new area, lost 1:00 on the long leg to #3 with a parallel mistake and hesitations. then more or less fine till the short technical controls were I lost a bit more than a minute in total from #12-#17 being behind in my head.
physically felt pretty bad, especially on the last hill!
1st place, 36sec ahead of mathi
Running warm up/down (cd) 4:40 [1] 0.77 km (6:04 / km)
Monday Jan 5, 2015 #
Running warm up/down (wup) 12:45 [1] 2.64 km (4:50 / km) +20m 4:39 / km
Running intervals 29:42 [4] 8.0 km (3:43 / km)
times:
7:26, 3:40, 7:30, 3:41, 7:25
feeling like crap and breathing was in the beginning bad (asthma like) but it got better. track was a bit snowy, soI ran between lane 1 and 2
not satisfying...
Running warm up/down 28:35 [1] 4.4 km (6:30 / km) +50m 6:09 / km
Cycling (Ergo) 45:00 [1]
ahr:112 max:126