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Training Log Archive: naomi

In the 7 days ending Aug 17, 2008:

activity	#	time	miles		km		+m
Running	6	5:58:28	45.68	(7:51)	73.51	(4:53)	1600
Bike	3	4:25:28	64.24	(14.5/h)	103.39	(23.4/h)	1460
Intervals	2	49:00	7.26	(6:45)	11.68	(4:12)	185
Total	7	11:12:56	117.18	(5:45)	188.58	(3:34)	3245

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Sunday Aug 17, 2008 #

Running long 1:59:13 [2] 23.53 km (5:04 / km) +810m 4:19 / km
ahr:151 max:184

awesome longjog today. felt really great and ran a new record to the top of the kolomannsberg (1:00:56).

Saturday Aug 16, 2008 #

Running warm up/down 36:07 [2] 7.96 km (4:32 / km) +105m 4:15 / km
ahr:140 max:161

warm up and cool down for the tempo part.
we ran around the fuschlsee. the lake we are going to race around on next weekend. i am really looking forward to it!

Running tempo 20:00 [5] 4.65 km (4:18 / km) +85m 3:56 / km

the fast part. not sure about the distance...

Friday Aug 15, 2008 #

Bike (MTB) 1:14:16 [1] 28.03 km (22.6 kph) +210m
ahr:111 max:152

easy one with mani (gassi) around the lake. some regeneration for the legs! :)

Thursday Aug 14, 2008 #

Running warm up/down 35:47 [2] 7.81 km (4:35 / km) +125m 4:15 / km
ahr:150 max:169

warm up and cool down for the ints. 2mins walking after the ints included here as well.

Intervals intervals 29:00 [5] 6.11 km (4:45 / km) +105m 4:22 / km
max:190

15 x 1' with 1' walking rest.

Wednesday Aug 13, 2008 #

Running 1:07:06 [2] 12.43 km (5:24 / km) +270m 4:52 / km
ahr:144 max:165

i was tired so i took it easy.

Bike (MTB) 1:40:17 [2] 38.41 km (23.0 kph) +550m
ahr:126 max:162

nice one with mani. we took it easy.

Tuesday Aug 12, 2008 #

Running 38:06 [2] 7.76 km (4:55 / km) +45m 4:46 / km
ahr:162 max:193

5 x 4' ints with 2' break. was really hard. wanted already to quit during the first int but pushed them through. a lot of wind.

ran with mani in the back of henndorf. nice session but i am dead now!

Intervals intervals 20:00 [5] 5.57 km (3:35 / km) +80m 3:21 / km

the ints!

Monday Aug 11, 2008 #

Running 42:09 [2] 9.37 km (4:30 / km) +160m 4:09 / km
ahr:154 max:174

started at 9 ... wanted to start at 8 but i was simply to tired after working yesterday^^

Bike (MTB) 1:30:55 [2] 36.95 km (24.4 kph) +700m
ahr:135 max:187

nice ride with mani. we did a standard course (dax lueg). we also pushed a bit on a hill to get rid off a road bike guy! ;)

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