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Training Log Archive: Warti

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  Stretching20 6:41:00
  easy jog9 6:18:00 42.44(8:54) 68.3(5:32) 1220
  Orienteering competition3 5:13:00 34.73(9:01) 55.9(5:36) 1440
  Longjog2 3:55:00 24.42(9:37) 39.3(5:59) 1250
  Intervals2 3:26:00 29.27(7:02) 47.1(4:22) 230
  Orienteering Training2 2:17:00 11.99(11:25) 19.3(7:06) 610
  Hilltraining1 1:20:00 9.32(8:35) 15.0(5:20) 530
  Massage1 45:00
  Sauna/Infrarotkabine/Whirlpool1 30:00
  Sportmed1 30:00
  1 20:00
  Total23 31:15:00 152.17 244.9 5280
  [1-5]20 23:19:00

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Wednesday Apr 30, 2008 #

Stretching 22:00 [0]

easy jog 47:00 [1] 9.0 km (5:13 / km) +80m 5:00 / km

Tuesday Apr 29, 2008 #

Note
(rest day)

Monday Apr 28, 2008 #

easy jog 30:00 [1] 5.2 km (5:46 / km) +70m 5:24 / km

Stretching 24:00 [0]

Sunday Apr 27, 2008 #

Orienteering competition race 2:10:00 [5] 23.6 km (5:31 / km) +320m 5:10 / km

10Mila!! :) :)

Finally I ran the last leg at 10Mila 2008 and our team - OK Tyr 1 - finished 70th.
C • Du sprang bra. 1

Saturday Apr 26, 2008 #

Note
(rest day)

I should have run 2nd leg at 10Mila, but due to some changes in the team I had the pleasure to run the last leg -> rest day on Saturday and a hard run on Sunday morning :)

Friday Apr 25, 2008 #

Note
(rest day)

Thursday Apr 24, 2008 #

easy jog 42:00 [1] 8.1 km (5:11 / km) +70m 4:58 / km

Stretching 22:00 [0]

Wednesday Apr 23, 2008 #

Stretching 20:00 [0]

Orienteering Training 1:13:00 [2] 10.8 km (6:46 / km) +250m 6:03 / km

Tuesday Apr 22, 2008 #

Stretching 25:00 [0]

Intervals 1:04:00 [5] 13.3 km (4:49 / km) +180m 4:30 / km

Intervals 8 x 3 min. with 90 sec. break, including 15 min. warm up and 14,5 min. warmdown

Monday Apr 21, 2008 #

Stretching 17:00 [0]

easy jog 55:00 [1] 9.8 km (5:37 / km) +170m 5:10 / km

Sunday Apr 20, 2008 #

Stretching 19:00 [0]

Longjog long 2:11:00 [2] 20.8 km (6:18 / km) +920m 5:09 / km

Saturday Apr 19, 2008 #

Orienteering competition race 1:09:00 [5] 11.2 km (6:10 / km) +450m 5:08 / km

2nd Salzburg-Cup in Eberschwang/Upper Austria. Well, 3rd place in M19, BUT the race was really bullshit... a lot of unnecessary mistakes, 3 min. at one control (4th) !!!

All in all faster than Gassi, Mani and Woif ... :P

(Time, K's and HM's include - as usual - warm up and warm down)

Stretching 21:00 [0]


SC 3 - Long - Splits

Friday Apr 18, 2008 #

20:00 [3]

Stretching 17:00 [0]

Thursday Apr 17, 2008 #

Hilltraining 1:20:00 [2] 15.0 km (5:20 / km) +530m 4:32 / km

Hdf.-Wald-Runde mit Woif u. Mani W.

Stretching 19:00 [0]

Wednesday Apr 16, 2008 #

Stretching 24:00 [0]

Longjog long 1:44:00 [2] 18.5 km (5:37 / km) +330m 5:10 / km

Longjog including around 30 min. O-map-work in Henndorf Fenningerspitz

Tuesday Apr 15, 2008 #

easy jog 38:00 [1] 7.1 km (5:21 / km) +110m 4:58 / km

Stretching 20:00 [0]

Monday Apr 14, 2008 #

Stretching 21:00 [0]

Sunday Apr 13, 2008 #

Orienteering competition race 1:54:00 [5] 21.1 km (5:24 / km) +670m 4:40 / km

1st Austria Cup in Wr. Neustadt; south of vienna. 2nd place in M20.

Stretching 18:00 [0]

Saturday Apr 12, 2008 #

easy jog 38:00 [1] 6.8 km (5:35 / km) +120m 5:08 / km

Stretching 20:00 [0]

Friday Apr 11, 2008 #

Note
(rest day)

Thursday Apr 10, 2008 #

easy jog 57:00 [2] 9.7 km (5:53 / km) +430m 4:49 / km

Hilly jog with Mani G. up to Heimkehrerkreuz and Steinwandl; beautiful weather and amazing view :)
C • huh - confused 5

Stretching 17:00 [0]

Wednesday Apr 9, 2008 #

Stretching 18:00 [0]

Orienteering Training 1:04:00 [2] 8.5 km (7:32 / km) +360m 6:13 / km

nice Orienteering training in Henndorf - Jagawiesn. I did some memory-O together with Wolfi.

Tuesday Apr 8, 2008 #

easy jog 31:00 [1] 5.2 km (5:58 / km) +90m 5:29 / km

Stretching 19:00 [0]

Monday Apr 7, 2008 #

Sauna/Infrarotkabine/Whirlpool 30:00 [0]

Note
(rest day)

Sunday Apr 6, 2008 #

Note
(rest day)

a bit tired after the 6h-run... ;)

Massage 45:00 [0]

Saturday Apr 5, 2008 #

Intervals 2:22:00 [5] 33.8 km (4:12 / km) +50m 4:10 / km

6h-Lauf in Wals bei Salzburg....damn cool :)

Stretching 19:00 [0]

Friday Apr 4, 2008 #

Note
(rest day)

Thursday Apr 3, 2008 #

Sportmed 30:00 [5]

AM: Sportmedizinische Untersuchung in Salzburg. 18 km/h fertig gelaufen, 5 % Steigung

easy jog 40:00 [1] 7.4 km (5:24 / km) +80m 5:08 / km

PM: easy jog with Wolfi and Mani W.

Stretching 19:00 [0]

Wednesday Apr 2, 2008 #

Note

not really a training, but I pre-marked some controls for the Sbg.-Cup on Saturday together with Wolfi, around 30 min., maybe 3 -3,5 Km with 80 meters of climb....

Tuesday Apr 1, 2008 #

Note
(rest day)

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