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Training Log Archive: renni

In the 7 days ending Jan 22, 2012:

activity # timemileskm+m
  running3 3:56:32 17.48(13:32) 28.13(8:24) 952
  climbing1 1:00:00
  swimming1 45:00 0.93(48:17) 1.5(30:00)
  Running drills1 30:00
  strength1 30:00
  Total7 6:41:32 18.41 29.63 952
  [1-5]7 6:41:02
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Jan 22, 2012 #

10 AM

running 2:01:33 intensity: (38:40 @1) + (36:40 @2) + (46:13 @3) 9.98 km (12:11 / km) +854m 8:32 / km
ahr:140 max:166 slept:9.0 shoes: Asics Enduro

Monti di Motti with Salome. Very steep, but good training. Exact time and distance will follow.

Saturday Jan 21, 2012 #

10 AM

running 1:09:28 intensity: (26 @1) + (28:22 @2) + (15:43 @3) + (24:57 @4) 11.7 km (5:56 / km) +2m 5:56 / km
ahr:165 max:178 slept:8.0 shoes: Asics Enduro

15' warm up
3', 4', 5', 6', 5', 4', 3' - 90" break (total 30': 6.7 k)
pace ~4:40/k (at threshold)
4:21, 4:25, 4:40, 4:39, 4:40, 4;37, 4:31
15' cool down
2 PM

strength (Core) 30:00 [1]

The juniors core strength test, did quite badly. Have to do that more. We did more excercise afterwards.
4 PM

Running drills 30:00 [2]

Friday Jan 20, 2012 #

Note
slept:8.0 (rest day)

Thursday Jan 19, 2012 #

Note
slept:8.0 (rest day)

Wednesday Jan 18, 2012 #

9 AM

swimming 45:00 intensity: (19:00 @1) + (26:00 @3) 1.5 km (30:00 / km)
slept:9.0

1k crawl (~26')
0.5k chat-swim with my sister

Tuesday Jan 17, 2012 #

7 PM

climbing 1:00:00 [1]
slept:8.0

@Magnet with Röfe, Sabe & Mikee
5b, 6a, 5a, 5b up & down, (6b+/6c), 6b, 6a, 6b, (6b+)

Monday Jan 16, 2012 #

7 PM

running 45:31 intensity: (30 @0) + (18:28 @1) + (26:02 @2) + (31 @3) 6.45 km (7:04 / km) +96m 6:34 / km
ahr:129 max:158 slept:8.0 shoes: Asics schwarz

With Anna and Luki. I feel tired, so kept it short. The others went on, after "bringing me home".

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