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Training Log Archive: PVA

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Running12 10:50:26 68.61(9:29) 110.42(5:53) 2348
  Orienteering10 7:25:33 39.18(11:22) 63.06(7:04) 1969
  Badminton3 3:00:00
  Cycling1 1:15:00 18.64(14.9/h) 30.0(24.0/h) 150
  Total24 22:30:59 126.43 203.47 4467
  [1-5]24 22:02:32

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Thursday Apr 30, 2015 #

6 PM

Running 35:11 intensity: (2:35 @0) + (13:25 @1) + (16:59 @2) + (2:12 @3) 5.73 km (6:08 / km) +253m 5:02 / km
ahr:131 max:158 shoes: ASICS Gel-Cumulus 16 (yellow)

Easy evening jog...

Wednesday Apr 29, 2015 #

6 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: ASICS Gel-Cumulus 16 (yellow)

Orienteering race 19:21 [4] 4.4 km (4:24 / km) +70m 4:04 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

2nd race of the "Sprint Cup NWS". 20 seconds behind the winner but overall victory. Quite boring race...

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: ASICS Gel-Cumulus 16 (yellow)

Tuesday Apr 28, 2015 #

4 PM

Running 1:19:02 intensity: (27 @0) + (6 @1) + (13:34 @2) + (45:21 @3) + (12:09 @4) + (7:25 @5) 17.03 km (4:38 / km) +376m 4:11 / km
ahr:160 max:185 shoes: ASICS Gel-Cumulus 16 (yellow)

Twice 20' a bit faster and then 10' easy running

Monday Apr 27, 2015 #

5 PM

Running 39:02 intensity: (42 @0) + (1:20 @1) + (19:24 @2) + (17:36 @3) 7.84 km (4:59 / km) +137m 4:35 / km
ahr:146 max:162 shoes: ASICS Gel-Cumulus 16 (yellow)

Running and Sauna with Flo, Alain and Köbi.

Sunday Apr 26, 2015 #

11 AM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: ASICS Gel-Cumulus 16 (yellow)

Orienteering race 15:49 [5] 3.7 km (4:16 / km) +65m 3:56 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

WRE Sprint, 1:28 behind M. Hubmann. Some routechoice mistakes, losing about 30'' in total.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: ASICS Gel-Cumulus 16 (yellow)

Saturday Apr 25, 2015 #

Note
(rest day)

Friday Apr 24, 2015 #

Badminton 1:00:00 [3]

Another 90mins session to wake up on Friday.

Thursday Apr 23, 2015 #

5 PM

Orienteering 1:00:08 intensity: (4:20 @0) + (14:08 @1) + (19:23 @2) + (8:15 @3) + (7:06 @4) + (6:56 @5) 9.62 km (6:15 / km) +174m 5:44 / km
ahr:142 max:188 shoes: ASICS Gel-Cumulus 16 (yellow)

The actual sprint training was cancelled, because the coach lost his car keys (and guess where all the controls and maps were...)
Instead family Gross prepared a nice training within hours and a delicious dinner afterwards!

Wednesday Apr 22, 2015 #

5 PM

Orienteering 39:55 intensity: (6 @0) + (7:58 @1) + (13:49 @2) + (14:24 @3) + (3:38 @4) 5.3 km (7:32 / km) +257m 6:04 / km
ahr:147 max:175 shoes: VJ Integrator

Putting out the controls...
7 PM

Orienteering 24:26 intensity: (1:11 @1) + (8:26 @2) + (11:20 @3) + (3:29 @4) 4.05 km (6:02 / km) +193m 4:52 / km
ahr:153 max:175 shoes: VJ Integrator

...and collecting some.

Tuesday Apr 21, 2015 #

6 PM

Orienteering race 25:19 intensity: (1:28 @0) + (3:43 @1) + (2:18 @2) + (1:20 @3) + (1:47 @4) + (14:43 @5) 4.83 km (5:14 / km) +22m 5:07 / km
ahr:162 max:192 shoes: ASICS Gel-Cumulus 16 (yellow)



Felt hard, but speed was quite ok. First win of the season (I guess...) :)

Monday Apr 20, 2015 #

10 AM

Badminton 1:00:00 [3]

90 minutes in total.

Sunday Apr 19, 2015 #

10 AM

Orienteering 1:37:38 intensity: (9:32 @0) + (11:51 @1) + (10:50 @2) + (12:43 @3) + (29:58 @4) + (22:44 @5) 13.02 km (7:30 / km) +530m 6:14 / km
ahr:155 max:186 shoes: VJ Integrator



Knowing that it might be much slower I tried a route choicce to #10 (2min lost at the end...) and some other mistakes during the race. The good thing: I'm not thinking about my arm, I was able to run a really good speed through the faster parts of the forest.

Saturday Apr 18, 2015 #

2 PM

Orienteering 16:30 intensity: (27 @0) + (8:12 @1) + (6:14 @2) + (1:37 @3) 1.51 km (10:54 / km) +163m 7:05 / km
ahr:128 max:159 shoes: VJ Integrator

"Youth and Sport" - course, putting out some controls.
5 PM

Running 1:00:58 intensity: (42 @0) + (1:19 @1) + (14:58 @2) + (43:38 @3) + (21 @4) 11.9 km (5:07 / km) +350m 4:28 / km
ahr:153 max:170 shoes: VJ Integrator

Running back to the accomodation. Unfortunately carried o-shoes only, and aspahlt isn't their favourite terrain at all...

Friday Apr 17, 2015 #

8 AM

Badminton 1:00:00 [3]

Early morning, almost 90min, badminton session.

Thursday Apr 16, 2015 #

6 PM

Orienteering 1:07:54 intensity: (17 @0) + (1:38 @1) + (12:58 @2) + (35:38 @3) + (16:14 @4) + (1:09 @5) 9.17 km (7:24 / km) +393m 6:06 / km
ahr:159 max:182 shoes: VJ Integrator



Planned to be a partner training, but missed the tram...so individual running instead.
Partly nice forest, partly green as usual :)

Wednesday Apr 15, 2015 #

6 PM

Running 20:41 intensity: (2 @0) + (3:07 @1) + (9:28 @2) + (8:04 @3) 3.65 km (5:40 / km) +60m 5:14 / km
ahr:144 max:167 shoes: ASICS Gel-Cumulus 16 (yellow)

Slow restart, felt ok...

Tuesday Apr 14, 2015 #

Note
(sick)

Again not feeling very well, same feeling as two weeks ago....
Instead of a 2h badminton session I'm now focusing on a good and fast recovery.

Sunday Apr 12, 2015 #

7 AM

Running 1:04:15 [2] 9.69 km (6:38 / km) +273m 5:49 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Saturday Apr 11, 2015 #

7 AM

Running 1:04:09 [2] 9.52 km (6:44 / km) +118m 6:21 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Friday Apr 10, 2015 #

Note
(rest day)

Thursday Apr 9, 2015 #

Note
(rest day)

Wednesday Apr 8, 2015 #

11 AM

Running 1:01:30 [2] 9.23 km (6:40 / km) +50m 6:29 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Tuesday Apr 7, 2015 #

7 AM

Running 1:00:37 intensity: (19:05 @1) + (27:12 @2) + (13:20 @3) + (1:00 @4) 10.32 km (5:52 / km) +137m 5:30 / km
ahr:116 max:159 shoes: ASICS Gel-Cumulus 16 (yellow)

Monday Apr 6, 2015 #

Note

Finally found some time to update AP. The training camp in Croatia with the Austrain team offered some great and special terrains. As I was sick for quite some days before the days in the south I tried to start without pushing to hard and luckily it got better during the week. Now heading from Graz to Vienna, where we'll start a four day excursion with the university on Thursday.

Maps are up! (And O-country #18 is a fact)

C • Funky maps 3
9 AM

Running long 1:45:01 intensity: (1:37 @0) + (14:24 @1) + (32:45 @2) + (54:28 @3) + (1:47 @4) 17.51 km (6:00 / km) +594m 5:08 / km
ahr:147 max:172 shoes: ASICS Gel-Cumulus 16 (yellow)

runninGraz Trailrunnning, we definitely had the most charming guide! :)
C • Schleimer ;-P 2

Sunday Apr 5, 2015 #

Note
(rest day)

...and traveling back to Austria again.

Saturday Apr 4, 2015 #

Note
(rest day)

Traveling back to Switzerland...

Friday Apr 3, 2015 #

Note
(rest day)

Thursday Apr 2, 2015 #

1 PM

Cycling 1:15:00 [2] 30.0 km (24.0 kph) +150m

Chocolate factory afterwards..... :D :D :D

Wednesday Apr 1, 2015 #

9 AM

Orienteering 1:18:33 intensity: (6:12 @0) + (19:53 @1) + (20:46 @2) + (19:36 @3) + (11:12 @4) + (54 @5) 7.45 km (10:33 / km) +102m 9:52 / km
ahr:141 max:180 shoes: VJ Integrator

Relay, messed it up in some parts...

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