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Training Log Archive: PVA

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  XC-Skiing7 8:41:09 60.41(8:38) 97.22(5:22) 1187
  Running7 7:36:57 26.22 42.19 1348
  Orienteering10 5:51:58 24.58 39.56 762
  Badminton2 2:40:00
  Ski-O2 1:54:29 13.45(8:31) 21.64(5:17) 207
  Strength5 1:52:00
  Cycling2 1:23:00
  Floorball3 1:20:00
  Stretching1 5:00
  Total33 31:24:33 124.65 200.61 3504
  [1-5]33 30:12:55

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Tuesday Dec 31, 2013 #

10 AM

XC-Skiing 1:34:50 intensity: (10:50 @0) + (59:22 @1) + (23:49 @2) + (49 @3) 16.5 km (5:45 / km) +290m 5:17 / km
ahr:120 max:165

Half of the O-circus was on skis, more chat than ski :)

Monday Dec 30, 2013 #

Event: Kandersteger Sprint Ski-OL
 
11 AM

Ski-O race 53:54 intensity: (5:39 @0) + (25:20 @1) + (5:38 @2) + (4:41 @3) + (11:36 @4) + (1:00 @5) 8.22 km (6:34 / km) +46m 6:23 / km
ahr:133 max:179

SPRINT
======

Results

Sunday Dec 29, 2013 #

Event: Berner Oberländer Ski-OL Kandersteg
 
10 AM

Ski-O race 1:00:35 intensity: (2:31 @0) + (9:00 @1) + (5:52 @2) + (3:57 @3) + (11:49 @4) + (27:26 @5) 13.42 km (4:31 / km) +161m 4:15 / km
ahr:161 max:186

Long MIDDLE/short LONG or WHATEVER
================================

Results
6 PM

XC-Skiing (Classic) 26:24 intensity: (43 @0) + (10:13 @1) + (15:07 @2) + (21 @3) 4.89 km (5:24 / km) +135m 4:45 / km
ahr:130 max:152

Saturday Dec 28, 2013 #

8 AM

XC-Skiing (Skating) 55:32 intensity: (54 @0) + (11:13 @1) + (34:36 @2) + (8:49 @3) 10.56 km (5:16 / km) +85m 5:03 / km
ahr:137 max:160

6 PM

Running 30:49 [1] 3.7 km (8:19 / km) +27m 8:02 / km

Friday Dec 27, 2013 #

2 PM

XC-Skiing (Skating) 2:14:43 intensity: (22 @0) + (40:54 @1) + (16:08 @2) + (1:00:26 @3) + (15:47 @4) + (1:06 @5) 27.48 km (4:54 / km) +280m 4:40 / km
ahr:146 max:183

Easy first day in the snow, met (too) many people and did some spontaneous racing with them. :)

Wednesday Dec 25, 2013 #

4 PM

Running 56:05 [2] 8.09 km (6:56 / km) +218m 6:07 / km

Tuesday Dec 24, 2013 #

10 AM

Orienteering race 54:35 intensity: (5:27 @0) + (23:26 @1) + (5:48 @2) + (2:29 @3) + (6:54 @4) + (10:31 @5) 7.9 km (6:55 / km) +43m 6:44 / km
ahr:134 max:187

Christmas Sprint with a Prologue and a mass start. Good navigation, tired legs...

Sunday Dec 22, 2013 #

9 AM

XC-Skiing 1:12:23 intensity: (47:19 @1) + (7:15 @2) + (9:36 @3) + (1:44 @4) + (6:29 @5) 10.35 km (7:00 / km) +2m 6:59 / km
ahr:131 max:187

Team Sprint: (1./3./5. lap each time for me)

Semifinal: 3rd with my buddy, easy last lap :)
Final: 5th, as the teams were randomly drawn, we were quite satisfied. (Some were just too strong...



12 PM

XC-Skiing 41:49 intensity: (10:03 @1) + (27:29 @2) + (4:17 @3) 8.59 km (4:52 / km) +101m 4:36 / km
ahr:137 max:157

cooling down

Saturday Dec 21, 2013 #

10 AM

Running 1:59:33 [2] 18.82 km (6:21 / km) +594m 5:29 / km

Thursday Dec 19, 2013 #

10 AM

Running 36:00 [3]

Tonight are the Christmas(World)IndoorOrienteeringChampionships, so I needed to get my legs ready....or the truth: felt a bit lazy this morning, so this rainy run made me quite woken up :)
8 PM

Orienteering race (Indoor) 5:00 [5]

4th title in six year, even tough I spent quite much time solving the quiz part of the challenge...but then good navigation :)

The quiz was: How many numbers between 20-50 include a 3 or can be divided by 3 without getting a rest?
C • In about 2

Floorball 30:00 [3]

Tuesday Dec 17, 2013 #

9 PM

Strength 20:00 [4]

Monday Dec 16, 2013 #

Note

http://philippvonarx.blogspot.ch/2013/12/late-seas...

Sunday Dec 15, 2013 #

11 AM

Orienteering race 38:28 intensity: (1:20 @0) + (12:57 @1) + (2:57 @2) + (2:03 @3) + (2:50 @4) + (16:21 @5) 4.27 km (9:01 / km) +53m 8:29 / km
ahr:160 max:186

SPRINT TOURNAMENT:

Qualification race, won!
12 PM

Orienteering race 12:00 [4] 1.5 km (8:00 / km) +50m 6:51 / km

Quarterfinal, 2nd victory
1 PM

Orienteering race 36:18 intensity: (23 @0) + (24:08 @1) + (2:31 @2) + (1:06 @3) + (46 @4) + (7:24 @5) 5.42 km (6:42 / km) +54m 6:23 / km
ahr:125 max:194

Semifinal, 3rd victory.
3 PM

Orienteering 12:02 intensity: (6 @0) + (4:42 @1) + (13 @2) + (15 @3) + (26 @4) + (6:20 @5) 1.79 km (6:42 / km) +7m 6:35 / km
ahr:155 max:190

Short and really fast final race, 4th and total victory :D

Saturday Dec 14, 2013 #

2 PM

Orienteering race 55:06 intensity: (1:37 @0) + (10:02 @1) + (58 @2) + (23:31 @3) + (17:25 @4) + (1:33 @5) 5.33 km (10:20 / km) +400m 7:31 / km
ahr:154 max:180

Santa Orienteering, "Score-O", so pick as many controls in an hour as possible I did all of them and secured two extra points for drinking two beers still in the 1h-limit :)
Stony terrain, snow but quite a nice day up there.
C • Any suggestions? 10

Thursday Dec 12, 2013 #

8 PM

Strength 26:00 [4]

Floorball 20:00 [3]

Wednesday Dec 11, 2013 #

11 AM

Badminton 1:00:00 [3]

Quite tough 1vs.1 session this morning, but feeling good for the upcoming orienteering comp. this evening. Mass start race in urban terrain with (I guess they told something like) 4 map changes....let's see :)
6 PM

Orienteering race 47:29 intensity: (18:29 @2) + (29:00 @4) 7.24 km (6:33 / km) +155m 5:55 / km

Tuesday Dec 10, 2013 #

Note
(sick)

Nothing serious but felt a bit weak.
C • Probably 3

Monday Dec 9, 2013 #

12 PM

Cycling 43:00 [2]

Strength 20:00 [4]

Stretching 5:00 [0]

Sunday Dec 8, 2013 #

11 AM

Orienteering 51:00 intensity: (15:00 @1) + (36:00 @2)

Some running technique and then following some little kids through the course. Straight translated we call it "shadowing" here. Any other propositions from Finland e.g.?
C • In 1
12 PM

Running long 1:32:30 intensity: (26 @0) + (42:17 @1) + (40:15 @2) + (9:32 @3) 11.58 km (7:59 / km) +509m 6:33 / km
ahr:133 max:171

Friday Dec 6, 2013 #

3 PM

Orienteering 40:00 intensity: (20:00 @2) + (20:00 @4) 6.1 km (6:33 / km)

Sprint training in Dübendorf. Foot was luckily good again...

Thursday Dec 5, 2013 #

8 AM

Strength 26:00 [4]

Floorball 30:00 [3]

Wednesday Dec 4, 2013 #

11 AM

Badminton 1:40:00 intensity: (1:15:00 @2) + (25:00 @3)

6 PM

Running 1:05:00 intensity: (25:00 @0) + (15:00 @1) + (25:00 @2)

Supposed to be an Interval, but some stupid step in morning's badminton session forced me to skip this plan. Anyway, hope it's getting better tomorrow.

Tuesday Dec 3, 2013 #

3 PM

Running 57:00 [2]

Monday Dec 2, 2013 #

2 PM

Cycling 25:00 [2]

Strength 20:00 [4]

Cycling 15:00 [2]

Sunday Dec 1, 2013 #

9 AM

XC-Skiing (Skating) 1:35:28 intensity: (11:20 @0) + (10:39 @1) + (13:03 @2) + (43:26 @3) + (16:10 @4) + (50 @5) 18.87 km (5:04 / km) +294m 4:42 / km
ahr:148 max:181

First time on skis this season...HELL YES!!!
C • Peukku 3

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