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Training Log Archive: annanisi

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  XC skiing3 2:14:00 16.04(8:21) 25.82(5:11) 209
  Running4 2:02:57 12.05(10:12) 19.4(6:20) 400
  Ski-Orienteering2 1:35:33 12.22(7:49) 19.67(4:51) 247
  Yoga/Mobility1 1:30:00
  Strength1 30:00
  Rec1 11:00 1.24(8:51) 2.0(5:30)
  Total8 8:03:30 41.56 66.89 856
  [1-5]7 6:03:30

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

XC skiing warm up/down 36:00 [1] 6.5 km (5:32 / km) +49m 5:20 / km

Ski-Orienteering race 1:14:18 [4] 15.7 km (4:44 / km) +187m 4:28 / km

9th in the skiotour ranking, Austrian champ. Fun and tricky race and a close battle in the end. :-D Never ending snowfall

Saturday Jan 12, 2019 #

10 AM

Running 23:00 [1] 4.02 km (5:43 / km) +46m 5:25 / km
shoes: VJ Irock 2

2 PM

XC skiing warm up/down 50:00 [1] 9.8 km (5:06 / km) +41m 5:00 / km

Ski-Orienteering race 21:15 [4] 3.97 km (5:21 / km) +60m 4:59 / km

Pertisau am Achensee
Troubles with keeping map contact and one bad route choice in the end. Fun anyway! 3rd (+1min)

Friday Jan 11, 2019 #

XC skiing 48:00 [1] 9.52 km (5:03 / km) +119m 4:45 / km

Thursday Jan 10, 2019 #

Running 52:41 [1] 7.0 km (7:32 / km) +230m 6:28 / km

Lots of snow :-)

Wednesday Jan 9, 2019 #

Running intervals 7:00 [3] 2.0 km (3:30 / km)
shoes: Adizero Adios 3

10 x 200 technique focus

Rec intervals 11:00 [1] 2.0 km (5:30 / km)
shoes: Adizero Adios 3

Running warm up/down 12:00 [1] 1.7 km (7:04 / km)
shoes: Adizero Adios 3

Strength (weights) 30:00 [0]

Bänkpress 30 x5
Benpress 70 x6
Höftlyft 70x5
Pull ups x 6

Note

So sore from yesterdays yoga session... I think this is really good for me.

Tuesday Jan 8, 2019 #

8 AM

Yoga/Mobility 1:30:00 [0]

6 PM

Running 28:16 [1] 4.68 km (6:02 / km) +124m 5:20 / km

Monday Jan 7, 2019 #

Note
(rest day)

easy week coming up

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