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Training Log Archive: errolpit

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Strength10 5:55:00
  Running8 5:47:41 34.36(10:07) 55.3(6:17) 790
  Hiking1 4:15:00 9.94(25:39) 16.0(15:56) 500
  Indoor cycling7 2:59:00 45.67(3:55) 73.5(2:26)
  Backgym3 30:00
  stretching6 30:00
  Total17 19:56:41 89.97 144.8 1290
  [1-5]17 17:11:41

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Sunday Nov 30, 2008 #

Note
(rest day)

Saturday Nov 29, 2008 #

Note
(rest day)

Friday Nov 28, 2008 #

Note
(rest day)

Thursday Nov 27, 2008 #

Backgym 10:00 [0]

Strength (Machines) 45:00 [1]

Wednesday Nov 26, 2008 #

Hiking (with W. Jäggi) 4:15:00 [1] 16.0 km (15:56 / km) +500m 13:47 / km

Effingen-Sagenmüli-Linn-Dinnerberg-Homberg-Eichwald-Effingen.
Sunny weather and much snow on the altitudes

Tuesday Nov 25, 2008 #

Running 59:40 intensity: (20:00 @2) + (27:00 @3) + (12:40 @4) 8.5 km (7:01 / km) +250m 6:07 / km
ahr:136 max:157 (injured) shoes: Adidas Supernova Trail

Steppberg loops: Morning jog. Had to reduce speed after 30 min. because of muscle problems in the right thigh. Felt also still easy lower back pain.

stretching 5:00 [0]

Monday Nov 24, 2008 #

Indoor cycling 30:00 intensity: (15:00 @2) + (15:00 @3) 12.0 km (2:30 / km)
ahr:123 max:142

Warm-up @ 150 - 170 Watt

Backgym 10:00 [0]

Strength (Machines) 30:00 [1]

feel still easy lower back pain.

Sunday Nov 23, 2008 #

Running 38:51 intensity: (15:00 @2) + (23:51 @3) 6.2 km (6:16 / km) +50m 6:01 / km
ahr:130 max:149 shoes: Adidas Supernova Trail

Heimeholz loop, easy morning jog in the snow
feel still easy lower back pain.

stretching 5:00 [0]

Saturday Nov 22, 2008 #

Note
(rest day)

Friday Nov 21, 2008 #

Indoor cycling 20:00 [1] 7.5 km (2:40 / km)
ahr:103 max:123

Warm-up @ 130-140 Watt

Strength 30:00 [0]

Thursday Nov 20, 2008 #

Running 47:55 intensity: (10:00 @2) + (37:55 @3) 7.5 km (6:23 / km) +200m 5:38 / km
ahr:140 max:154 shoes: Adidas Supernova Trail

Steppberg loops, Morning Jog

Strength (Machines) 30:00 [1]

stretching 5:00 [0]

Wednesday Nov 19, 2008 #

Note
(rest day)

Tuesday Nov 18, 2008 #

Running 46:16 intensity: (10:00 @2) + (25:00 @3) + (11:16 @4) 7.5 km (6:10 / km) +200m 5:27 / km
ahr:141 max:163 shoes: Adidas Supernova Trail

Steppberg loops, Morning Jog

steppbergwhiteturn

stretching 5:00 [0]

Monday Nov 17, 2008 #

Note
(rest day)

Sunday Nov 16, 2008 #

Indoor cycling 30:00 [2] 12.8 km (2:21 / km)
ahr:120 max:147

Warm-up @ 140 - 190 Watt

Strength (Machines) 30:00 [0]

Saturday Nov 15, 2008 #

Note
(rest day)

Friday Nov 14, 2008 #

Running 31:30 [3] 5.5 km (5:44 / km) +10m 5:41 / km
ahr:136 max:149

Short loop Unteri Rüchi

stretching 5:00 [0]

Thursday Nov 13, 2008 #

Indoor cycling 25:00 [2] 10.0 km (2:30 / km)
ahr:115 max:136

Warm-up @ 130-140 Watt

Strength (Machines) 30:00 [1]

Wednesday Nov 12, 2008 #

Note
(rest day)

Tuesday Nov 11, 2008 #

Indoor cycling 24:00 [2] 10.0 km (2:24 / km)
ahr:133 max:149

Warm-up @ 130 - 200 Watt (Progr. Cross-country level 5)

Strength (Machines) 45:00 [1]

Backgym 10:00 [0]

Monday Nov 10, 2008 #

Running 38:21 [3] 6.4 km (6:00 / km) +10m 5:57 / km
ahr:134 max:150 shoes: Adidas Supernova Trail

Unteri Rüchi; Afternoon jogging, weather sunny and warm 17°C!!

Sunday Nov 9, 2008 #

Running 38:41 [3] 6.0 km (6:27 / km) +50m 6:11 / km
ahr:129 max:140 shoes: Adidas Supernova Trail

Heimeholz; Morning Jog

Strength (Machines) 40:00 [1]

stretching 5:00 [0]

Saturday Nov 8, 2008 #

Strength (Machines) 30:00 [1]

Indoor cycling 25:00 [2] 10.2 km (2:27 / km)
ahr:132 max:147

Warm-up @ 140 Watt

Friday Nov 7, 2008 #

Note
(sick)

Thursday Nov 6, 2008 #

Note
(sick)

Wednesday Nov 5, 2008 #

Note
(sick)

Tuesday Nov 4, 2008 #

Note
(sick)

Monday Nov 3, 2008 #

Indoor cycling 25:00 [2] 11.0 km (2:16 / km)
ahr:120 max:132

Warm-up @ 140 Watt

Strength (Machines) 45:00 [0]

Sunday Nov 2, 2008 #

Note
(rest day)

Saturday Nov 1, 2008 #

Running 46:27 [3] 7.7 km (6:02 / km) +20m 5:57 / km
ahr:132 max:147 shoes: Adidas Supernova Trail

Oberi Rüchi, Morning jog (iI felt little pain in the lower back)

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