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Training Log Archive: slauenstein

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  running2 2:03:38 11.63(10:38) 18.72(6:36) 487
  skate skiing1 1:03:45 6.93(9:12) 11.15(5:43) 241
  Pilates1 1:00:00
  classic xc skiing1 57:47 5.06(11:25) 8.15(7:05) 151
  Orienteering1 57:00 6.96(8:11) 11.2(5:05) 105
  strength1 20:00
  Total6 6:22:10 30.59 49.22 984
  [1-5]6 6:20:43

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Sunday Dec 16, 2018 #

3 PM

classic xc skiing 57:47 intensity: (49:25 @1) + (59 @2) + (2:27 @3) + (57 @4) + (3:59 @5) 8.15 km (7:05 / km) +151m 6:29 / km
ahr:115 max:188

Marc went with the kids to the ski slope, but dropped me off at the top of the hill first. Afterwards, I had to ski down the ski slope to them and let Marc go take a tour on his skis. Matti takes the t-bar up alone and skis really pretty well now. He must have gone up and down 30 times. He always went over the small jump trying to land it every time. The last time he skied now he landed it :-) He was happy. Nice to see. Lena is very tentative on snow, doesn't like the feeling of slipping. I guess it will come with time.

Saturday Dec 15, 2018 #

5 PM

running 48:56 intensity: (11 @0) + (24:29 @1) + (4:01 @2) + (12:54 @3) + (7:21 @4) 7.26 km (6:45 / km) +171m 6:02 / km
ahr:162 max:202

A short run in the dark after a day spent with the Merz Family. Nice to see them again and to have an easy going day eating and talking.

Friday Dec 14, 2018 #

8 AM

running 1:14:42 intensity: (1:00 @0) + (5:37 @1) + (15:21 @2) + (29:30 @3) + (23:14 @4) 11.47 km (6:31 / km) +316m 5:44 / km
ahr:168 max:197

Running with Natascha. This was fun! I was really not motivated to go before. Luckily we planned to go together, otherwise I would never had run today. Glad I did and I feel better afterwards.

Wednesday Dec 12, 2018 #

1 PM

skate skiing 1:03:45 intensity: (16 @0) + (43:22 @1) + (5:35 @2) + (10:22 @3) + (4:10 @4) 11.15 km (5:43 / km) +241m 5:10 / km
ahr:143 max:190

First xc-skiing outing of this winter! Yupee, there is snow:-) But man was this hard! It was really cold and there was a cold wind as well, plus it just felt hard physically... but the first time of the season always feels hard. I am also out of shape though.

Tuesday Dec 11, 2018 #

6 PM

Orienteering 57:00 intensity: (35:00 @1) + (1:55 @2) + (4:03 @3) + (16:02 @4) 11.2 km (5:05 / km) +105m 4:52 / km
ahr:142 max:190

Tuesday night training, tonight our first interval training of the winter. As always mixed with some strength and agility exercises. This year I changed the program quiet a bit to involve more exercises that correct running form and help with leg/hip alignment. It was fun, but took a long time to explain, since more of the exercises were new.

strength 20:00 [2]

Monday Dec 10, 2018 #

Pilates 1:00:00 [1]

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