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Training Log Archive: renni

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  running5 5:00:40 28.37(10:36) 45.66(6:35) 910
  orienteering1 2:46:48 12.26(13:36) 19.74(8:27) 790
  strength2 1:15:00
  climbing1 1:00:00
  Rope Skipping1 5:00
  Total8 10:07:28 40.63 65.39 1700
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday Feb 12, 2012 #

10 AM

running warm up/down 15:00 [2] 1.6 km (9:22 / km) +160m 6:15 / km
shoes: VJ Bolt

To the start
11 AM

orienteering race 2:46:48 intensity: (46:22 @2) + (1:58:49 @3) + (1:37 @4) 19.74 km (8:27 / km) +790m 7:03 / km
ahr:154 max:170 slept:8.0 shoes: VJ Bolt

Swiss Billygoat-run. Physically good - not very fast but constant speed. Technically some bad parts
- lost 10' on 6 and 7. Nice weather and not so cold anymore. I love this event!

Saturday Feb 11, 2012 #

1 PM

running 1:02:11 intensity: (10:50 @1) + (43:18 @2) + (8:03 @3) 10.3 km (6:02 / km) +151m 5:38 / km
ahr:134 max:165 slept:10.0

In Arnisäge. Quite narrow and soft scooter-tracks - not easy. But nice to have the possibility so close from home.
5 PM

strength (core & feet) 40:00 [1]

Thursday Feb 9, 2012 #

7 PM

running 35:00 intensity: (22:38 @2) + (10:35 @3) + (58 @4) + (49 @5) 6.0 km (5:50 / km) +14m 5:46 / km
ahr:153 max:205 slept:8.0 shoes: Asics schwarz

With Fränä on the bycicle loop around Burgdorf

strength (Core) 35:00 [1]

With Fränä and Mikee

Rope Skipping (Swamp jumps) 5:00 [4]

Wednesday Feb 8, 2012 #

2 PM

running 2:06:29 intensity: (28:56 @1) + (1:28:42 @2) + (8:51 @3) 16.76 km (7:33 / km) +585m 6:26 / km
ahr:136 max:163 slept:10.0 shoes: Asics Enduro

Longjogg with Anna. It was very nice despite the cold.

Tuesday Feb 7, 2012 #

7 PM

running (Treadmill) 1:02:00 intensity: (16:00 @1) + (22:00 @2) + (24:00 @5) 11.0 km (5:38 / km)
ahr:161 max:181 slept:8.0 shoes: Asics Blackhawk

10' warm up
2', 3', 4', 5', 4', 3', 2', 1' in 4:30/k, 2'-breaks
12' cool down
Too cold outdoors. I had expected treadmill running to be boring, but it wasn't! Enjoyed it actually.

Monday Feb 6, 2012 #

7 PM

climbing 1:00:00 [1]
slept:7.0

@Magnet with Mikee
5a up, down, up
6a+, 6a+
(6c), 6a
(6b), 6a+*
(6b+), 5b
((6c)), 5c+

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