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Training Log Archive: redrider

In the 7 days ending Jul 13, 2014:

activity	#	time	miles		km		+m
Trail running	7	11:48:00	49.59	(14:17)	79.8	(8:52)	3230
Orienteering	2	1:20:00	6.15	(13:00)	9.9	(8:05)	330
Strength	2	55:00
Running	1	30:00	2.67	(11:14)	4.3	(6:59)
Total	9	14:33:00	58.41		94.0		3560

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Sunday Jul 13, 2014 #

9 AM

Trail running hills 1:45:00 [3] 10.9 km (9:38 / km) +645m 7:26 / km
ahr:140 max:171

60min uphill and 45min downhill on small alpine paths

5 PM

Trail running intervals 1:01:00 [4] 10.7 km (5:42 / km) +180m 5:16 / km
ahr:140 max:170

10x1min+5x100m intervals on forest trails

Saturday Jul 12, 2014 #

10 AM

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km) +60m 6:31 / km

Trail running 4:00:00 [2] 20.2 km (11:53 / km) +1255m 9:04 / km
ahr:128 max:156

hike in Corvatsch. this time the weather was very different from the last time and it was such a pleasant experience. wunderschön! :)

Friday Jul 11, 2014 #

11 AM

Trail running warm up/down 12:00 [2] 2.1 km (5:43 / km)

Strength (gym) 40:00 [2]
(sick)

5 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

warm up with some drills

Orienteering (sprint) 25:00 [3] 4.8 km (5:12 / km) +60m 4:54 / km
ahr:159 max:166 (sick)

sprint O in St Moritz Bad. still not feeling 100% so I took it easier than I had planned. skipped also the intervals I had planned for the morning. such a pity to be sick now when the conditions are just perfect!

Running warm up/down 20:00 [2] 2.8 km (7:09 / km)

warm down including some strides

Thursday Jul 10, 2014 #

9 AM

Trail running 3:10:00 [2] 19.7 km (9:39 / km) +850m 7:56 / km
ahr:130 max:162 (sick)

warm up 20’ 2,4km/+150m to the train, then climb up to Piz Nair (3057m) from the Corviglia middle station and loop around the hill top before running the hillside down back to the village 2h50min 17,3km/+700m (130/162). it was decent weather down in the village (no sunshine but relatively clear) but mad snowstorm up in the mountains. climb up to Piz Nair was more or less insane in those conditions. couldn't see more than a few meters ahead and there was so much snow that I lost the path a couple of times. what a hike...

5 PM

Orienteering 55:00 [2] 5.1 km (10:47 / km) +270m 8:32 / km
ahr:142 max:160 (sick)

abend-OL in Chapella. really nice terrain (quite steep tho) but my legs were killing me and I felt sick. also one big mistake when the map was less accurate than I was expecting. fun experience anyway :)

Wednesday Jul 9, 2014 #

9 AM

Trail running 25:00 [2] 4.8 km (5:12 / km)
(sick)

easy run around the lake in St Moritz. amazing place but feeling sick. sore throat.

5 PM

Trail running 1:00:00 [2] 9.4 km (6:23 / km) +240m 5:40 / km
ahr:138 max:158 (sick)

easy trail run. wonderful paths! still taking it easy..

Strength 15:00 [2]

Tuesday Jul 8, 2014 #

Note
(sick)

travel to St Moritz. a long travel and sore throat when I got there. I can't get sick now...!!

Monday Jul 7, 2014 #

Note
(rest day)

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