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Training Log Archive: Warti

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  easy jog14 10:48:30 64.87(10:00) 104.4(6:13) 2440
  Stretching11 3:32:00
  Laufschule/Koordinationstraining/Fußgymnastik7 2:59:00
  Orienteering Training3 2:47:00 13.67(12:13) 22.0(7:35) 820
  Strength6 2:26:00
  Temporuns/DL2 2:11:00 13.92(9:25) 22.4(5:51) 270
  Massage4 2:05:00
  Cycling/Hometrainer3 2:00:00
  Sauna/Infrarotkabine/Whirlpool4 2:00:00
  Longjog1 1:37:00 9.44(10:16) 15.2(6:23) 420
  warmup/cooldown3 1:23:30 5.1 8.2 40
  Hilltraining1 1:14:00 7.52(9:51) 12.1(6:07) 330
  Hockey/Spiele2 50:00
  Intervals1 43:00 5.28(8:08) 8.5(5:04) 160
  Total23 36:36:00 119.8 192.8 4480
  [1-5]21 27:59:00

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Sunday Nov 30, 2008 #

easy jog 40:00 [2] 5.1 km (7:51 / km) +260m 6:15 / km

Teil 1 - Geländetestrunde und Türkensturz-Testrunde

Orienteering Training 52:00 [3] 6.8 km (7:39 / km) +250m 6:28 / km

Teil 2 - Score-OL Seebenstein

Saturday Nov 29, 2008 #

Strength 45:00 [3]

ca. 45 min. Halteübungen, 3 Durchgänge

Orienteering Training 59:00 [3] 8.0 km (7:23 / km) +220m 6:29 / km

fast O-Training at Schleinzer Kreuz/NÖ

Friday Nov 28, 2008 #

Note
(rest day)

Thursday Nov 27, 2008 #

Hilltraining 1:14:00 [4] 12.1 km (6:07 / km) +330m 5:23 / km

Steigungstest

Cycling/Hometrainer 45:00 [1]

Ergo

Strength 10:00 [3]

Wednesday Nov 26, 2008 #

easy jog 51:00 [1] 9.0 km (5:40 / km) +110m 5:20 / km

Pittenrunde with Wolfi

Laufschule/Koordinationstraining/Fußgymnastik 20:00 [0]

Tuesday Nov 25, 2008 #

Temporuns/DL 1:12:00 [4] 12.7 km (5:40 / km) +50m 5:34 / km

Feldtest 2.000m, einlaufen, jeweils 1 Runde in A0, A1, A2, A3, auslaufen

Cycling/Hometrainer 1:00:00 [1]

Ergo

Laufschule/Koordinationstraining/Fußgymnastik 20:00 [0]

Strength 10:00 [2]

Stretching 18:00 [0]

Monday Nov 24, 2008 #

easy jog 1:12:00 [1] 11.6 km (6:12 / km) +210m 5:42 / km

2x einlaufen, und ein lockerer Lauf

Laufschule/Koordinationstraining/Fußgymnastik 31:00 [1]

Hockey/Spiele 20:00 [4]

Strength 21:00 [2]

Cycling/Hometrainer 15:00 [1]

ausradeln

Stretching 18:00 [0]

Sunday Nov 23, 2008 #

Note
(rest day)

Saturday Nov 22, 2008 #

Temporuns/DL race 59:00 [5] 9.7 km (6:05 / km) +220m 5:28 / km

Salzburger-LM Crosslauf in Eugendorf. ~ 5th place in Männer kurz (3.000m)

Stretching 18:00 [0]

Friday Nov 21, 2008 #

Orienteering Training 56:00 [4] 7.2 km (7:47 / km) +350m 6:15 / km

Thursday Nov 20, 2008 #

Laufschule/Koordinationstraining/Fußgymnastik 10:00 [0]

Laufschule/Koordinationstraining/Fußgymnastik 23:00 [1]

Massage 20:00 [0]

Stretching 19:00 [0]

Strength 30:00 [3]

warmup/cooldown 30:00 [1]

20 min. warm up/bike
10 min. warm down/bike

easy jog 46:30 [1] 8.1 km (5:44 / km) +80m 5:28 / km

Wednesday Nov 19, 2008 #

easy jog 1:14:00 [2] 9.3 km (7:57 / km) +500m 6:16 / km

Stretching 18:00 [0]

Laufschule/Koordinationstraining/Fußgymnastik 10:00 [0]

Tuesday Nov 18, 2008 #

warmup/cooldown 22:30 [1] 3.3 km (6:49 / km) +20m 6:37 / km

Laufschule/Koordinationstraining/Fußgymnastik 30:00 [1]

Massage 25:00 [0]

Hockey/Spiele 30:00 [4]

Intervals 43:00 [2] 8.5 km (5:04 / km) +160m 4:37 / km

Fahrtspiel: A0-A1-A2-A1-A2-A1-A2-A0

incl. wup and wdown

Monday Nov 17, 2008 #

warmup/cooldown 31:00 [1] 4.9 km (6:20 / km) +20m 6:12 / km

Laufschule/Koordinationstraining/Fußgymnastik 35:00 [1]

easy jog 50:00 [2] 9.3 km (5:23 / km) +110m 5:05 / km

Sauna/Infrarotkabine/Whirlpool 25:00 [0]

Stretching 18:00 [0]

Strength 30:00 [2]

Stretching 17:00 [0]

Sunday Nov 16, 2008 #

Note
(rest day)

Saturday Nov 15, 2008 #

easy jog 37:00 [2] 6.2 km (5:58 / km) +140m 5:22 / km

cross-country

Massage 1:00:00 [0]

Friday Nov 14, 2008 #

Note
(rest day)

Thursday Nov 13, 2008 #

easy jog 48:00 [2] 8.2 km (5:51 / km) +150m 5:22 / km

Ramplach Runde

Wednesday Nov 12, 2008 #

Sauna/Infrarotkabine/Whirlpool 50:00 [0]

25' Infrared, 25' Whirlpool

Tuesday Nov 11, 2008 #

easy jog 42:00 [1] 6.9 km (6:05 / km) +260m 5:07 / km

easy jog with Markus and Thomas Lang, Wolfi

Stretching 13:00 [0]

Sauna/Infrarotkabine/Whirlpool 25:00 [0]

Monday Nov 10, 2008 #

Massage 20:00 [0]

Sauna/Infrarotkabine/Whirlpool 20:00 [0]

Sunday Nov 9, 2008 #

easy jog 26:00 [1] 3.9 km (6:40 / km) +70m 6:07 / km

Saturday Nov 8, 2008 #

easy jog 35:00 [1] 5.8 km (6:02 / km) +110m 5:31 / km

Stretching 21:00 [0]

Friday Nov 7, 2008 #

easy jog 41:00 [1] 5.6 km (7:19 / km) +150m 6:27 / km

Thursday Nov 6, 2008 #

Note
(rest day)

Wednesday Nov 5, 2008 #

Stretching 17:00 [0]

easy jog 44:00 [1] 7.2 km (6:07 / km) +200m 5:22 / km

easy jog with Henrik in Gratkorn

Tuesday Nov 4, 2008 #

Note
(rest day)

Monday Nov 3, 2008 #

Longjog 1:37:00 [2] 15.2 km (6:23 / km) +420m 5:36 / km

easy longjog with Henrik in Gratkorn

Stretching 18:00 [0]

Sunday Nov 2, 2008 #

Note
(rest day)

Saturday Nov 1, 2008 #

easy jog 42:00 [1] 8.2 km (5:07 / km) +90m 4:51 / km

easy jog with gassi in henndorf

Stretching 17:00 [0]

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