Training Log Archive: Tschaekob

Note
(rest day)

Workout 45:00 [3] *

Note
(rest day)

Note
(rest day)

Orienteering long 1:29:40 [3] * 13.4 km (6:41 / km) +236m 6:09 / km
16c shoes: BROOKS Glycerin 14

Little long-jog with Steffen.

Running warm up/down 20:12 [1] 3.31 km (6:06 / km) +77m 5:28 / km
ahr:157 max:173 shoes: INOV-8 Arctic Claw 300

Orienteering 41:32 [3] *** 5.04 km (8:14 / km) +88m 7:35 / km
ahr:155 max:175 6c shoes: INOV-8 Arctic Claw 300

Partner-O with Steffen, we had to cut a bit because there was a bit too much water in the stream.

Running warm up/down 21:23 [2] 3.62 km (5:54 / km) +43m 5:35 / km
ahr:164 max:183 shoes: INOV-8 Arctic Claw 300

Note
(rest day)

Cycling 17:43 [1] 5.69 km (19.3 kph) +54m
ahr:142 max:159

Workout 45:00 [3] *

Running 40:11 [3] 7.64 km (5:16 / km) +95m 4:57 / km
ahr:157 max:178 shoes: BROOKS Glycerin 14

Note
(rest day)

Orienteering race (rammert run) 2:59:44 [5] ** 21.9 km (8:12 / km) +739m 7:01 / km
ahr:169 max:196 20c shoes: BROOKS Glycerin 14

A nice little fun competition where you start in two man teams. You have 3 hours running time and a topographic map in 1:35000. We could get 20 out of 25 controls. Also we had to search quite often for the actual control as there were only very small papers with a code there. But all in all it was a nice race.

Note
(rest day)

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(rest day)

Note
(rest day)

Workout 40:00 [3]

Running 47:10 [3] 8.77 km (5:23 / km) +99m 5:05 / km
ahr:179 max:199 shoes: BROOKS Glycerin 14

Note
(rest day)

Running warm up/down 11:35 [1] 1.97 km (5:53 / km) +34m 5:25 / km
ahr:139 max:163 shoes: BROOKS Glycerin 14

Running race 44:02 [5] 8.1 km (5:26 / km) +398m 4:22 / km
ahr:149 max:169 shoes: BROOKS Glycerin 14

Note
(rest day)

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(rest day)

Note
(rest day)

Workout intervals 50:00 [3] *

Running 43:04 [3] 7.67 km (5:37 / km) +99m 5:16 / km
ahr:155 max:177 shoes: BROOKS Glycerin 14

Workout 10:00 [2]

Running warm up/down 3:09 [1] 0.62 km (5:05 / km) +20m 4:22 / km
ahr:137 max:148 shoes: BROOKS Glycerin 14

Orienteering race 43:14 [5] **** 7.06 km (6:07 / km) +178m 5:26 / km
ahr:163 max:190 23c shoes: BROOKS Glycerin 14

Nice race with a few mistakes, but overall it was ok and I had much fun running in Luxembourg.

Note
(rest day)

Note
(rest day)

Note
(rest day)

Running warm up/down 5:40 [1] 0.97 km (5:51 / km)
ahr:136 max:146 shoes: BROOKS Glycerin 14

Running race 44:18 [5] 10.0 km (4:26 / km) +6m 4:25 / km
ahr:183 max:200 shoes: BROOKS Glycerin 14

Running warm up/down 6:35 [1] 1.06 km (6:13 / km) +17m 5:45 / km
ahr:151 max:162 shoes: BROOKS Glycerin 14

Running warm up/down 10:39 [2] 1.69 km (6:18 / km) +75m 5:09 / km
ahr:137 max:145 shoes: BROOKS Glycerin 14

Orienteering (Partner-O) 30:58 [3] ** 3.81 km (8:08 / km) +78m 7:22 / km
ahr:146 max:172 8c shoes: BROOKS Glycerin 14