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Training Log Archive: Old_Fox

In the 7 days ending Feb 21, 2010:

	activity	#	time	miles		km		+m
	Cross Running	2	2:09:24	12.45	(10:24)	20.03	(6:28)	234
	Road Long Jog	1	1:39:15	9.36	(10:36)	15.06	(6:35)	432
	Road Running	1	1:00:19	6.27	(9:37)	10.09	(5:59)	139
	Total	4	4:48:58	28.07	(10:18)	45.18	(6:24)	805
averages - weight:76.2kg

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Sunday Feb 21, 2010 #

12 PM

Road Long Jog long (Easy Long Jog) 1:39:15 15.06 km (6:35 / km) +432m 5:46 / km
ahr:156 max:175 weight:75.5kg shoes: Asics GT-2140

Ran with Mani and Robi in the beginning, before they got to fast and I was left to run on my own. Decided to do a nice long run in the forest as the weather was fantastic and wanted to do about 15 km.

My plan was to run the 2nd forest road and then make a shortcut down to the first forest road but it was really difficult. The snow between roads was very deep and crispy, so I kept breaking in. Net result is that my shins have been shreded and the 800 m took 13 minutes :) I've reduced my running time by 10 minutes to compensate.

None the less, the run was fabulous and nice to be out there.

Saturday Feb 20, 2010 #

3 PM

Cross Running race (Cross Cup Race 6) 23:15 4.83 km (4:49 / km) +28m 4:41 / km vdot: 40.0
ahr:177 max:185 weight:75.8kg shoes: Salomon Racers

My plan was to start easy and keep it constant. Lap times were :

3:28 | 3:23 | 3:20 | 3:16 | 3:15 | 3:16 | 3:13 - which was excellent.

I was also faster than many athletes who have been faster than me this year. One thing I noticed was due to the conditions today, the experience was very important ... and ... I have bags of experience. I was able to use it to maximun advantage and left many more fancied runners behind me.... hee hee!

Good to see that the FATKILLER calender is really paying off.

Cross Running warm up/down (Easy Warm up ) 18:34 [3] 2.76 km (6:44 / km) +12m 6:35 / km
ahr:147 max:157 shoes: Salomon Racers

warmed up with some laps round the course. This is going to be an interesting race I was thinking, and so it turned out.

Cross Running warm up/down (Easy Warmdown) 10:56 [3] 1.6 km (6:50 / km)
ahr:144 max:153 shoes: Salomon Racers

Easy Warm down along the salzsach and return with the guys.

Thursday Feb 18, 2010 #

Cross Running (Snow run) 1:16:39 10.84 km (7:04 / km) +194m 6:29 / km
ahr:162 max:179 weight:76.4kg shoes: Asics GT-2140

Decided to try a new route and spent lots of time in the snow. It was very hard :) as I decided to run over the fields were the snow was about 30 cm deep and wet. I had to walk for quite a bit of the route (about 12 minutes in total), especially after the road to Thalgau - it was just too tough.

Physically very hard, but such beautiful weather and incredible snow! I loved it, but it was slow.

Tuesday Feb 16, 2010 #

Road Running (Easy running) 1:00:19 10.09 km (5:59 / km) +139m 5:36 / km
ahr:155 max:174 weight:77kg shoes: Asics GT-2140

First run after my bout of flu :) Today is such a beautiful day, it had to be used. Took it relatively easy but had SBP to push all the way - very nice indeed. Nice little route, I think I'll use it a bit more often in the future.

C • good to have you back ! 2

Monday Feb 15, 2010 #

Note
(rest day)

So, seems like I have recovered enough to go running again this week. My feet are itching to get out there.

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