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Training Log Archive: ol8

In the 7 days ending Jun 14, 2015:

activity # timemileskm+m
  Running9 7:06:43 49.95(8:33) 80.38(5:19) 1822
  Cycling1 1:40:00 19.88(5:02) 32.0(3:08) 150
  Physio4 1:10:00
  Soccer1 30:00
  Orienteering1 21:18 2.91(7:19) 4.69(4:32) 40
  Total13 10:48:01 72.74 117.07 2012
  [1-5]12 9:08:01

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MoTuWeThFrSaSu

Sunday Jun 14, 2015 #

11 AM

Physio (core) 20:00 [1]

1 PM

Cycling 1:40:00 [0] 32.0 km (3:08 / km) +150m 3:03 / km

cycling with carmen
actually we planned to go to weihermühle for a swim, but rain came up, so we turned round, took a different way home.

Saturday Jun 13, 2015 #

9 AM

Running 1:59:12 [2] 20.15 km (5:55 / km) +1022m 4:43 / km

1000HM Challenge with franzi in wienerwald
damn hot, awesome tour, felt better as the training went on. running every step!

Friday Jun 12, 2015 #

9 AM

Running 31:44 [1] 4.39 km (7:14 / km) +120m 6:22 / km

easyish morning jog with carmen
6 PM

Running warm up/down (wup) 12:20 [1] 2.44 km (5:03 / km)

Running race 18:22 [5] 5.0 km (3:40 / km)

WU Managementmeile, same as last year but more than 20sec slower, showes my bad shape in the flat. 5th place and win in the team ranking with henrik (1st) and franzi (2nd)

Running warm up/down (cd) 11:34 [1] 1.77 km (6:32 / km)

Thursday Jun 11, 2015 #

12 PM

Physio (core) 20:00 [1]

6 PM

Running 58:53 [1] 10.55 km (5:35 / km) +315m 4:51 / km

evening trail jog

Wednesday Jun 10, 2015 #

9 AM

Running 39:25 [1] 7.27 km (5:25 / km) +240m 4:39 / km

morning jog on usual trail loop
5 PM

Running warm up/down 27:10 [1] 5.59 km (4:52 / km)

Orienteering 21:18 [4] 4.69 km (4:32 / km) +40m 4:21 / km

2 sprint loops on "waltendorf"

12:08 (2,7km, 25Hm)
9:10 (1,99km, 15Hm)

Tuesday Jun 9, 2015 #

10 AM

Physio (core) 20:00 [1]

6 PM

Running warm up/down (wup) 2:53 [1] 0.53 km (5:26 / km)

Running tempo 45:33 [4] 11.7 km (3:54 / km)

11,7km DL2 (back to basics) without pushing

Running warm up/down (cd) 6:43 [1] 1.15 km (5:50 / km)

Monday Jun 8, 2015 #

9 AM

Running 31:59 [1] 5.81 km (5:30 / km) +55m 5:15 / km

morning jog, checking out map on wifi
6 PM

Running warm up/down (wup) 8:19 [1] 1.86 km (4:28 / km)

Soccer 30:00 [2]

Physio (pilates) 10:00 [1]

Running warm up/down (cd) 12:36 [1] 2.17 km (5:48 / km) +70m 5:00 / km

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