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Training Log Archive: luki

In the 7 days ending Sep 14, 2008:

activity # timemileskm+m
  Warm up/down4 1:43:20
  Easy-Run2 1:17:19
  Orienteering2 41:22 3.85(10:44) 6.2(6:40) 45
  Orienteeringtraining1 19:09
  Intervals1 9:59 1.99(5:01) 3.2(3:07)
  Total6 4:11:09 5.84 9.4 45

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Sunday Sep 14, 2008 #

Orienteering race (Bundesländerstaffel) 30:30 [5] 4.0 km (7:38 / km)
shoes: Olway Tiger FLX 2008

I ran on the Start for the 6th Sbg. Staffel and i finished 1st before all other start-runners. I did a really good race only one little mistake not big!!! Felt great!!

Warm up/down warm up/down 13:54 [3]
shoes: Olway Tiger FLX 2008

Warm up and down before and after the Bundesländerstaffel!! Was also a great day and a great competition!!!

Saturday Sep 13, 2008 #

Orienteering race (ÖM Sprint & 5. AC) 10:52 [5] 2.2 km (4:56 / km) +45m 4:29 / km
shoes: Asics Gel-DS Racer VII

We had the Austrian Sprint-Champs and the 5th AC. I had a very good race with only two little "Unsicherheiten" and i missed some seconds at one controll because i punched him twice and then also one time with the "Zwickzange". *grin* I won 10 sec before Phillip Schiel and ca. 45 sec before the third i think it was Killian.

Warm up/down warm up/down 23:45 [3]
shoes: Asics Gel-DS Racer VII

Warm up before the ÖM-Sprint and Warm down after it!! Was a great day!!!!!!

Thursday Sep 11, 2008 #

Easy-Run 29:05 [3]
shoes: Asics Gel-DS Trainer 13

Did the Easy-Run with some sprints. Felt good!! only the left foot felt a bit strongless. Weather was fine!

Wednesday Sep 10, 2008 #

Orienteeringtraining race (Sprint-Training) 19:09 [5] **
shoes: Asics Gel-DS Racer VII

Warti oragnised a Sprint-Training in Schleedorf before the Sprint-Champs in Vienna on Saturday!! Felt really good only a bit the Track-training form Monday I felt a bit in my Feets! Made some mistakes hope on Saturday i can do a race such as the first 15 controlls. I'll see! Weather was fine!!

Warm up/down warm up/down 23:13 [3]
shoes: Asics Gel-DS Racer VII

Warm up before the Sprint and took some controlls after the sprint! Felt good!!

Tuesday Sep 9, 2008 #

Easy-Run 48:14 [3]
shoes: New Balance

Did the Easy-Run! Felt good!! Weather was beautiful!! Last Holiday-day! :-((

Monday Sep 8, 2008 #

Intervals intervals 9:59 [5] 3.2 km (3:07 / km)
shoes: New Balance

We did the Intervals on the Track!!

We did 2 Blocks of 4x 400m. Between the 2 blocks 10 min break.
between the intervals of one block 60 sec. break.
Feets felt tired! Weather was fine!! Was funny!!

1st Block: 1:10 I 1:15 I 1:17 I 1:17
2nd Block: 1:14 I 1:15 I 1:16 I 1:13

no breaks included!

Warm up/down warm up/down 42:28 [3]
shoes: New Balance

Warm up and down before and after the intervals and also all breaks are included! Felt ok!! Feets were a bit tired!!

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