Training Log Archive: austrianmikeIn the 7 days ending Jul 15, 2018:
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Sunday Jul 15, 2018 #
10 AM
Hiking 2:43:07 [1] 5.11 km (31:55 / km) +625m 19:48 / km
ahr:98 max:163
Kapall to Valluga. Along the Adlerweg to the Valfagehrjoch, then to the Vallugagratstation. From there a bit of a climb up to the ridge, and ultimately the summit. Saw another mountain goat on the adjacent summit
Saturday Jul 14, 2018 #
10 AM
Hiking 5:03:20 [1] 11.98 km (25:19 / km) +980m 17:58 / km
Zürs - Stuttgarter Hütte - Rauhe Kopf Scharte - Rüfikopf
Hiking with Dawn and Andy, nice day with just a few clouds. Saw a mountain goat at the Rauhe Kopf Scharte
Hiking with Dawn and Andy, nice day with just a few clouds. Saw a mountain goat at the Rauhe Kopf Scharte
3 PM
Running 26:29 [3] 5.67 km (4:40 / km) +39m 4:31 / km
ahr:146 max:164
Down from the Rüfikopf to Zürs to get the car (while Anca, Dawn and Andy took the cable car down). 640m descent over 5.5k (with a short uphill section in the middle). Feeling this in the thighs in the days to come
Friday Jul 13, 2018 #
7 AM
Running 47:05 [4] 10.35 km (4:33 / km)
shoes: Asics Ds Racer 11
10mins warm up, 2x2miles race pace with 10mins rest, cool down
1: 2 miles, 12:53 mins, @4:00
2: 2 miles, 13:00 mins, @4:02
Tired from the week. Heart rate was way up for the last k (low 180s), but happy to complete this. With a bit of rest it would be easier.
Swim in the lake next to the office to cool down. So nice!
1: 2 miles, 12:53 mins, @4:00
2: 2 miles, 13:00 mins, @4:02
Tired from the week. Heart rate was way up for the last k (low 180s), but happy to complete this. With a bit of rest it would be easier.
Swim in the lake next to the office to cool down. So nice!
Thursday Jul 12, 2018 #
Note
(rest day)
Back from CPH
Wednesday Jul 11, 2018 #
Note
(rest day)
Tuesday Jul 10, 2018 #
7 PM
Orienteering race (OLZ Hirzel) 29:20 [5] 5.7 km (5:09 / km) +236m 4:16 / km
ahr:157 max:183 shoes: Asics Ds Racer 11
3.6k, 200m climb
Decent race but two poor errors cost me.
#17 - switched off planning ahead + misread map and missed a turn. Lost anywhere from a minute to a minute and a half
#26 - went the long way round at the end, lost half a minute
Without that I would have been close to the win, if not maybe winning itself. First time orienteering in a long time
Decent race but two poor errors cost me.
#17 - switched off planning ahead + misread map and missed a turn. Lost anywhere from a minute to a minute and a half
#26 - went the long way round at the end, lost half a minute
Without that I would have been close to the win, if not maybe winning itself. First time orienteering in a long time
Monday Jul 9, 2018 #
7 AM
Running 39:10 [4] 8.57 km (4:34 / km)
ahr:152 max:179 shoes: Asics Ds Racer 11
2k warm-up, 3k threshold, 2mins rest, 3k threshold
Warm-up: 2k @ 4:40
Threshold: 3k @ 4:13
Rest: 2:42 / 220m
Threshold: 3k @ 4:11
Cool down & a swim in the lake next to the office :)
Warm-up: 2k @ 4:40
Threshold: 3k @ 4:13
Rest: 2:42 / 220m
Threshold: 3k @ 4:11
Cool down & a swim in the lake next to the office :)