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Training Log Archive: renni

In the 7 days ending May 1, 2011:

	activity	#	time	miles		km		+m
	running	5	2:53:56	16.78	(10:22)	27.0	(6:27)	500
	orienteering	2	2:24:16	8.08	(17:52)	13.0	(11:06)	440	36 /	40c	90%
	bike (road)	1	1:00:00	15.53	(15.5/h)	25.0	(25.0/h)
	strength	1	20:00
	bike (mountain)	1	15:00	3.11	(12.4/h)	5.0	(20.0/h)
	Total	8	6:53:12	43.5		70.0		940	36 /	40c	90%
averages - sleep:7.8

2:49

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Sunday May 1, 2011 #

12 PM

orienteering race 1:10:08 *** 5.1 km (13:45 / km) +340m 10:19 / km
spiked:15/16c slept:7.0 shoes: VJ Bolt

Regional race - Blueme.
Very steep terrain, which I don't like too much. Did not push hard, because I'm still tired from last week (especially friday).

running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bolt

Saturday Apr 30, 2011 #

Note
(rest day)

Skip the bike-o training because I'm way too tired

Friday Apr 29, 2011 #

7 PM

running race 52:56 [5] 8.0 km (6:37 / km) +500m 5:02 / km
slept:8.0 shoes: Asics Enduro

Tüfelsschlucht Lauf (12/22 W35)
preparation for the GP Bern
very nice mountain run through a gorge. First 4k up and down, then it started to climb.
Felt very good till k-6, then my uphill-capabilities were at the end, so I fighted and suffered a bit.
-> more swampjumps ;-)

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Enduro

Thursday Apr 28, 2011 #

7 PM

running 46:00 [2] 7.0 km (6:34 / km)
slept:7.0 shoes: Asics Enduro

Today, every step was hard.

Wednesday Apr 27, 2011 #

7 PM

running warm up/down 20:00 [1] 3.5 km (5:43 / km)
slept:8.0 shoes: Asics Enduro

strength 20:00 [1]

Core and 200 swamp-jumps

Tuesday Apr 26, 2011 #

Note
slept:8.5 (rest day)

Monday Apr 25, 2011 #

10 AM

bike (mountain) 15:00 [1] 5.0 km (20.0 kph)
slept:8.0 shoes: bmc

Utzensdorf - Lüterkofen (to the competition-center of the O-event)

11 AM

orienteering race 1:14:08 [4] *** 7.9 km (9:23 / km) +100m 8:50 / km
spiked:21/24c shoes: VJ Bolt

2x2', 1x30" mistake - otherwise good race.
In the end we had to punch 9 more controls in a pumpkin-labyrinth. This was fun, and I lost probably one more minute.
Great course in a nice forest.

12 PM

running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Bolt

1 PM

bike (road) 1:00:00 [2] 25.0 km (25.0 kph)
shoes: bmc

Home from Lüterkofen:
Lüterkofen - Kyburg - Brittern - Büren zum Hof - Fraubrunen - Kernenried - Kirchberg - Burgdorf

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