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Training Log Archive: ol8

In the 7 days ending Apr 26, 2015:

activity	#	time	miles		km		+m
Orienteering	7	5:50:58	34.08	(10:18)	54.84	(6:24)	1795
Running	8	3:03:42	20.63	(8:54)	33.2	(5:32)	415
XC Skiing	1	1:02:17	7.27	(8:34)	11.7	(5:19)
Physio	2	30:00
Total	12	10:26:57	61.98		99.74		2210

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Sunday Apr 26, 2015 #

11 AM

Running warm up/down 7:30 [1] 1.37 km (5:28 / km)

Orienteering 1:08:32 [4] 11.51 km (5:57 / km) +340m 5:11 / km

shortened long on "dürrloch"

Running 7:50 [1] 0.85 km (9:13 / km)

Saturday Apr 25, 2015 #

8 AM

Physio (core) 15:00 [1]

"strukturelle rumpfkräftigung, 2 Durchgänge à la warti"

Running 19:53 [1] 3.44 km (5:47 / km) +90m 5:07 / km

easy morning jog with 3 strides

1 PM

Running warm up/down (wup) 7:55 [1] 1.3 km (6:05 / km)

Orienteering 18:57 [4] 4.24 km (4:28 / km) +40m 4:16 / km

sprint 1 on "passau"

Running warm up/down (cd) 4:55 [1] 0.7 km (7:01 / km)

3 PM

Running warm up/down (wup) 7:10 [1] 1.2 km (5:58 / km)

Orienteering 19:04 [4] 4.32 km (4:25 / km) +30m 4:16 / km

sprint 2 on "passau"

Running warm up/down (cd) 10:00 [1] 1.56 km (6:25 / km)

Friday Apr 24, 2015 #

10 AM

Running warm up/down (wup) 8:29 [1] 1.29 km (6:35 / km) +50m 5:31 / km

Orienteering 54:21 [3] 8.65 km (6:17 / km) +230m 5:33 / km

middle on "mühlgrabenweg"

Running warm up/down (cd) 9:00 [1] 1.59 km (5:40 / km)

3 PM

Orienteering 1:24:00 [2] 11.31 km (7:26 / km) +470m 6:09 / km

5* downhill loops on "rusel"

Thursday Apr 23, 2015 #

3 PM

Orienteering 1:10:36 [2] 9.06 km (7:48 / km) +410m 6:21 / km

multitechnique on "mühlgrabenweg"

Wednesday Apr 22, 2015 #

5 PM

Running (wup) 6:45 [1] 1.35 km (5:00 / km) +15m 4:44 / km

Orienteering 35:28 [4] 5.75 km (6:10 / km) +275m 4:59 / km

relay mass start training on "mantscha-mitterriegel"

had a good start, small miss to #5 (15sec) and then a bad exit to #6 (15sec). then tried to stick to robi as long as possible, was loosing ground especially on the long climb to #11. out of sight at #14. then safe till the end with a hesitation to #17. klaus and robi were 2min faster- had physically a horrible day with stomache issues, nice training though:)

Running warm up/down (cd) 4:20 [1] 0.6 km (7:13 / km) +10m 6:40 / km

Tuesday Apr 21, 2015 #

12 PM

Running warm up/down (wup) 13:55 [1] 2.96 km (4:42 / km) +25m 4:31 / km

Running 23:57 [4] 6.4 km (3:45 / km)

5x(800m @5k-pace/800m @ 4:00 pace) T-WL on track was the plan
did 3 + 2x400

can't understand why this is so tough? damn windy on the home straight, but that's no real excuse.

times:
2:40, 2:40, 2:46, 1:23, 1:24
3:14, 3:14, 3:15, 1:39, 1:37

Running warm up/down (cd) 23:10 [1] 3.9 km (5:56 / km) +75m 5:25 / km

7 PM

XC Skiing 1:02:17 [1] 11.7 km (5:19 / km)

usi kurs "nordic blading"

Monday Apr 20, 2015 #

4 PM

Running 28:53 [1] 4.69 km (6:10 / km) +150m 5:19 / km

collecting controls from school training

8 PM

Physio (core) 15:00 [1]

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