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Training Log Archive: nmulder

In the 7 days ending Jun 12, 2011:

activity # timemileskm+m
  Trail Running3 2:27:07 13.28(11:05) 21.38(6:53) 1689
  Mountain Biking1 48:42 9.32(11.5/h) 15.0(18.5/h)
  Road Running1 28:00 2.92(9:35) 4.7(5:57) 365
  Total5 3:43:49 25.52(8:46) 41.08(5:27) 2054

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MoTuWeThFrSaSu

Saturday Jun 11, 2011 #

10 AM

Trail Running race (Haldi Berglauf) 1:24:21 [3] 9.5 km (8:53 / km) +1425m 5:04 / km
ahr:161 max:175 shoes: Salomon 3D S-Lab Red/Yel #2

Haldi Berglauf

Nice run, but bad weather near the top. Placing is very unimpressive. Results.

TE 5.0, Epoc 269, 1207 kcal

Trail Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Friday Jun 10, 2011 #

11 AM

Road Running warm up/down (Morgartenberg) 23:32 [2] 3.8 km (6:12 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Road Running hills (Morgartenberg) 4:28 [5] 0.9 km (4:58 / km) +365m 1:38 / km
ahr:132 max:174 shoes: Salomon 3D S-Lab Red/Yel #2

Hill Training Sprints near Sattel

1) 1.31
2) 1.27
3) 1.29

TE 2.4, Epoc 43, 221 kcal (whole session)

Thursday Jun 9, 2011 #

12 PM

Mountain Biking (Mostelberg) 48:42 [3] 15.0 km (18.5 kph)
ahr:111 max:132 shoes: Specialized Epic Comp 2006

Up to Mostelberg and down via Rothenthurm.

TE 1.5, Epoc 12, 229 kcal

Wednesday Jun 8, 2011 #

6 PM

Trail Running (Morschach) 39:20 [3] 6.5 km (6:03 / km) +264m 5:02 / km
ahr:130 max:175 shoes: Inov-8 Oroc 280 #1

Trail running with Liz after a non-happening club training. Nice forests, but took a spill and got a bit graunched.

TE 2.6, Epoc 55, 281 kcal

Monday Jun 6, 2011 #

4 PM

Trail Running warm up/down (Rothenthurm) 13:52 [1] 2.0 km (6:56 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

6.57 warmup and 6.55 warm down.

Trail Running intervals (Rothenthurm) 4:34 [5] 1.6 mi (2:51 / mi)
shoes: Salomon 3D S-Lab Red/Yel #2

Interval Training Sprints at Rothenthurm marshes

320m each, approx 1 min break and return. Very feint downhill shows slower time, maybe due to wind. Sore legs the next day.

1) 55.8
2) 53.5
3) 55.8
4) 53.3
5) 56.0

TE 1.6, Epoc 15, 92 kcal (warm up incl.)

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