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Training Log Archive: Old_Fox

In the 7 days ending Jan 7, 2007:

activity	#	time	miles		km		+m
Road Long Jog	2	4:06:51	28.33	(8:43)	45.6	(5:25)	1029
Hill Training	1	1:45:00	11.87	(8:51)	19.1	(5:30)	620
Road Running	2	1:33:44	10.38	(9:02)	16.7	(5:37)	290
Tempo Run	1	41:37	5.78	(7:12)	9.3	(4:28)	82
Total	5	8:07:12	56.36	(8:39)	90.7	(5:22)	2021

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Sunday Jan 7, 2007 #

Road Long Jog 2:05:30 [3] 24.7 km (5:05 / km) +409m 4:42 / km
ahr:151 max:170 shoes: Asics Trabuca

What a great run with Warti and Arthur (and Aisha). We had really good weather, and we were not really running that slowly (more or less a 5 min pace). We did some exploring round the other side of wengen - beautiful. Ran up to Tiefensteinklamm additionally - magnificent!

Here is our route :
http://www.gmap-pedometer.com/?r=625475

Note

Went to the Sauna for 30 minutes after the run - phew it was hot :)

Saturday Jan 6, 2007 #

Road Running warm up/down 12:00 [3] 2.2 km (5:27 / km) +69m 4:43 / km
ahr:141 max:162 shoes: Asics Trabuca

Warmup run before the Tempo training - Trying out a new way to enter training today - 3 seperate trainings instead of one - see how it looks.

Route: from me to 4wayX, then straight to the top of the hill.

Tempo Run tempo (40 min Tempo) 41:37 [4] 9.3 km (4:28 / km) +82m 4:17 / km
ahr:164 max:178 shoes: Asics Trabuca

Pushed almost as hard as I could, but am ashamed to admit that holding a sub 4:30 after halfway was almost impossible. I was only able to hold sub 4:20's for the first 15 minutes or so. Really felt slow.

Route: round the kienberg.

Road Running warm up/down 16:44 [2] 3.4 km (4:55 / km) +41m 4:39 / km
ahr:148 max:157 shoes: Asics Trabuca

From kienberg water point straight back to me. Easy warm down.

Note

Here is my route from today :)

http://www.gmap-pedometer.com/?r=622593

Thursday Jan 4, 2007 #

Hill Training (Hilly run with intervals) 1:45:00 [4] 19.1 km (5:30 / km) +620m 4:44 / km
ahr:148 max:182 shoes: Asics Trabuca

Nice hilly run with Markus, Warti and Wolfi on the eve of Wolfi's big adventure. Weather was miserable, but the company made up for it :) If it wasn't for Aisha I would have been left a long way behind.

We ended up doing 14 small intervals (mostly 1 min, but a few others included in there [30s, 90s, 2 min] with a total climb of 14 minutes and 250m, additional to the normal climb up to the steinwandel. I also ran from HSS today and because I left my light at home had to do an extra push just to get to wolfi on time, only to find that Markus was late anyway.

Route: HSS to JBW to wolfi, golf ext, GrabW, henndorf 2nd forest street and back to GrabW, 4wayX, then straight home. Good training.

Wednesday Jan 3, 2007 #

Road Long Jog long 2:01:21 [3] 20.9 km (5:48 / km) +620m 5:03 / km
ahr:145 max:170 shoes: Asics Trabuca

Great run with Warti and Wolfi in Henndorf forest. New ground for me, we ran on a road that I haven't been on before :) There was quite a bit of new snow (5 to 10 cm) so it was very hard. Nice new route.

Route : me to wolfi, golf ext, 2nd forest to flower cross, str. down towards thaugau, right to saddle between StienW and ZFT, pub track to road, road back to 2nd forest, out, SABA road back, vogeltein direct to HSS 33. A really nice route.

Tuesday Jan 2, 2007 #

Road Running (Easy jog) 1:05:00 [2] 11.1 km (5:51 / km) +180m 5:25 / km
shoes: Asics Trabuca

Easy run from the school with Birgit. Not the fastest run, but very enjoyable anyway.

Route here : http://www.gmap-pedometer.com/?r=613819

C • Cool, that area looks familiar... 3

Note

30 minutes power training, starting with 10 min bike and then some easy circuits.

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