Training Log Archive: ol8In the 7 days ending Nov 15, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Nov 15, 2015 #
Running 1:48:05 [2] 23.45 km (4:37 / km) +410m 4:14 / km
Saturday Nov 14, 2015 #
Running warm up/down (wup) 21:50 [1] 2.62 km (8:20 / km) +140m 6:35 / km
Running 30:35 [4] 5.6 km (5:28 / km) +195m 4:39 / km
splits:
1:02, 1:44, 2:19, 0:39, 0:44, 3:11= loop 1 (9:41)
1:13, 1:51, 2:29, 0:40, 0:44, 3:24 = loop 2 (10:23)
1:15, 1:55, 2:33, 0:41, 0:46, 3:18 = loop 3 (10:30)
started pretty conservative, but still died in the last uphill;) plan is to do this test more regularly!
Running warm up/down (cd) 19:30 [1] 2.43 km (8:01 / km) +80m 6:53 / km
Friday Nov 13, 2015 #
Physio (core) 20:00 [1]
Running 51:30 [2] 11.47 km (4:29 / km)
Thursday Nov 12, 2015 #
Running warm up/down 26:55 [1] 5.3 km (5:05 / km) +65m 4:47 / km
Running Drills 9:30 [3] 1.22 km (7:47 / km)
Running Drills 18:40 [3] 2.22 km (8:25 / km)
3x15 Froschsprünge
6x Schrittsprünge upstairs
3x16 Ausfallschritte
in between 2 diagonal speed ups on grass
Running 12:32 [4] 3.2 km (3:55 / km)
60, 62, 63, 67, 64, 65, 65, 67
actually should have been 12, but no chance.
lacking of a proper running form after strength session- a styrian would say: running like a "mehlsack"
Cycling (hometrainer) 40:00 [1]
ahr:114 max:121
Wednesday Nov 11, 2015 #
Physio (core) 20:00 [1]
Running 1:20:37 [2] 13.32 km (6:03 / km) +550m 5:01 / km
home-usz-rosenhain-mariagrün-platte-klamm-leechwald-home
credit to franzi who invented this training or at least brought it to the austrian orienteering world:)
Tuesday Nov 10, 2015 #
Running warm up/down 25:10 [1] 4.9 km (5:08 / km) +70m 4:48 / km
Running tempo 31:38 [4] 7.74 km (4:05 / km) +120m 3:48 / km
1st: roseggerweg up till mariatrost (19:25- 4,51km 120Hm)
2nd: cycling path back till mariagrün (12:13- 3,23k, -30Hm)
twisted my right ankle slightly, so stupid. didn't feel it during running, hope it s ok...
Running intervals 1:12 [5] 0.33 km (3:38 / km) +36m 2:21 / km
Running (recoveries) 7:30 [0] 0.5 km (15:00 / km)
Swimming (aquarunning) 1:00:00 [2]
Monday Nov 9, 2015 #
Running 50:20 [1] 10.22 km (4:55 / km) +140m 4:37 / km
Running 21:50 [1] 3.28 km (6:39 / km) +140m 5:29 / km