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Training Log Archive: redrider

In the 7 days ending Jul 20, 2014:

activity # timemileskm+m
  Trail running6 5:49:00 36.29(9:37) 58.41(5:59) 919
  Running3 1:25:00 7.27(11:42) 11.7(7:16) 200
  Cycling1 57:00 15.04(3:47) 24.2(2:21) 115
  Orienteering1 16:00 1.86(8:35) 3.0(5:20) 150
  Strength1 10:00
  Total10 8:37:00 60.47 97.31 1384

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MoTuWeThFrSaSu

Sunday Jul 20, 2014 #

8 AM

Trail running 1:01:00 [2] 9.0 km (6:47 / km) +285m 5:51 / km

easy run on alpine trails

Saturday Jul 19, 2014 #

8 AM

Running 32:00 [2] 4.2 km (7:37 / km) +160m 6:24 / km

morning run including drills & strides
2 PM

Running warm up/down 32:00 [2] 4.1 km (7:48 / km)

Orienteering (sprint) 16:00 [5] 3.0 km (5:20 / km) +150m 4:16 / km
ahr:178 max:186

SOW day 1 sprint in Zermatt. Not a good start.. Had lost all my sprint routines (if I ever had any) and also physically suffering. Two clear mistakes and 5-6 bad route choices. Could have done a minute better easily.

Friday Jul 18, 2014 #

Running 21:00 [2] 3.4 km (6:11 / km) +40m 5:50 / km

Back to Swiss Alps for the Swiss O Week in Zermatt! :) Travelling all day. Easy evening jog when there.

Thursday Jul 17, 2014 #

11 AM

Trail running 34:00 [2] 6.31 km (5:23 / km) +35m 5:15 / km

easy run including 5min drills and 5min circuit

Strength 10:00 [2]

6 PM

Trail running intervals 46:00 [4] 8.8 km (5:14 / km) +32m 5:08 / km
ahr:155 max:183

2x10x200m (40sec) intervals with 40sec recoveries

Wednesday Jul 16, 2014 #

Note

massage in the morning

Cycling (road) 57:00 [2] 24.2 km (2:21 / km) +115m 2:18 / km

easy evening ride with Sami

Tuesday Jul 15, 2014 #

Trail running 24:00 [2] 4.0 km (6:00 / km)

morning run in St Moritz before the travel. feeling finally better. so shame that I have to leave now.. :(

Monday Jul 14, 2014 #

10 AM

Trail running 1:34:00 [2] 14.3 km (6:34 / km) +267m 6:01 / km
ahr:135 max:147

easy run on the “sea level”
6 PM

Trail running 1:30:00 [3] 16.0 km (5:38 / km) +300m 5:09 / km

steady run with Lena and David including a ski jump hill

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