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Training Log Archive: Warti

In the 31 days ending Jan 31, 2007:

activity # timemileskm+m
  Longjog6 10:54:00 75.19(8:42) 121.0(5:24) 2725
  easy jog8 7:44:00 57.41(8:05) 92.4(5:01) 1570
  Stretching23 7:20:00
  Hilltraining3 5:35:50 34.92(9:37) 56.2(5:59) 2350
  Intervals3 4:24:00 34.49(7:39) 55.5(4:45) 530
  Strength5 4:20:00
  Temporuns/DL3 4:05:00 33.8(7:15) 54.4(4:30) 730
  Tracktraining1 1:18:00 11.68(6:41) 18.8(4:09)
  XC-Skiing/Skiroller/Ski-Ergo1 1:17:00 280
  Orienteering competition1 1:15:00
  Road Race1 1:00:00
  Orienteering Training1 17:00 1.99(8:33) 3.2(5:19) 70
  Total24 49:29:50 249.48 401.5 8255
  [1-5]24 41:09:50

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Wednesday Jan 31, 2007 #

Note
(rest day)

Tuesday Jan 30, 2007 #

Strength 50:00 [2]

easy jog 1:11:00 [1] 12.8 mi (5:33 / mi) +220m 5:16 / mi

Monday Jan 29, 2007 #

Note
(rest day)

Sunday Jan 28, 2007 #

Longjog 1:45:00 [1] 16.2 km (6:29 / km) +210m 6:05 / km

a very, very, very, very easy longjog with Elisa, Robi and Mani after a stressful ball-night ;)

Stretching 16:00 [0]

Saturday Jan 27, 2007 #

Stretching 22:00 [0]

Temporuns/DL 1:43:00 [4] 21.7 km (4:45 / km) +300m 4:26 / km

Friday Jan 26, 2007 #

Note
(rest day)

Thursday Jan 25, 2007 #

Stretching 22:00 [0]

Hilltraining hills 2:03:00 [4] 18.8 km (6:33 / km) +890m 5:17 / km
ahr:146 max:183

Hills in Henndorfer Wald. 5, 6, 7, 8, 7, 6, 5, min.
C • whew 1

Wednesday Jan 24, 2007 #

Longjog 2:06:00 [2] 23.1 km (5:27 / km) +625m 4:48 / km
ahr:144 max:166

Km and Hm are followin as soon as possible! This Wednesday-Longjog was one of the best I've ever had!! Absolutely great. Running with Rich and Aishpups 2nd Forststraße to Jägerwiese and 1st back to Grabnerwiese..... also some cm of snow
C • time / dist 1

Stretching 21:00 [0]

Tuesday Jan 23, 2007 #

Stretching 10:00 [0]

Strength 1:00:00 [2]

easy jog 38:00 [1] 7.4 km (5:08 / km) +90m 4:50 / km
ahr:143 max:156

just an very easy jog....

Monday Jan 22, 2007 #

Stretching 17:00 [0]

Intervals intervals 1:27:00 [4] 17.8 km (4:53 / km) +170m 4:40 / km
ahr:163 max:193

nice Intervaltraining with Markus, Richi and Aishi. We did 8 x 5 min. with 2 min. break between each. the two last ones were pretty hard....

Sunday Jan 21, 2007 #

Stretching 24:00 [0]

Longjog 1:54:00 [2] 19.3 km (5:54 / km) +560m 5:10 / km
ahr:152 max:176

Longjog in Henndorfer Wald and Sommerholz together with Rich, Aish, Markus and even Felix, who is in Austria now for some time.

Saturday Jan 20, 2007 #

Stretching 18:00 [0]

Road Race 1:00:00 [0]

Temporuns/DL tempo 1:22:00 [4] 19.2 km (4:16 / km) +260m 4:00 / km
ahr:168 max:193

Temporun around the Kienberg in Henndorf with Rich and Aishipups! :) fun...

Friday Jan 19, 2007 #

Note
(rest day)

REST DAY..... :)

Thursday Jan 18, 2007 #

Stretching 19:00 [0]

Hilltraining hills 1:48:00 [4] 18.6 km (5:48 / km) +790m 4:47 / km
ahr:155 max:191

Hilltraining with Richi, Markus and Aishipower in Henndorfer Wald. It was quite nice but also very exhausting -> a lot of Highmeters

Wednesday Jan 17, 2007 #

Stretching 21:00 [0]

Longjog 1:46:00 [3] 20.8 km (5:06 / km) +380m 4:40 / km
ahr:146 max:176

very nice Longjog with Richi and Aishi in Henndorfer Wald in the evening.

Tuesday Jan 16, 2007 #

Stretching 10:00 [0]

Strength 1:00:00 [3]

easy jog 1:00:00 [1] 11.2 km (5:21 / km) +140m 5:03 / km

Monday Jan 15, 2007 #

Intervals intervals 1:32:00 [5] 19.2 km (4:47 / km) +200m 4:33 / km
ahr:163 max:197

Intervals around the lake with Markus, Aishi, Richi... We made 5 x 8 min. with 3 min. break, 95-100%

Stretching 19:00 [0]

Sunday Jan 14, 2007 #

Stretching 20:00 [0]

easy jog 54:00 [1] 8.6 km (6:17 / km) +190m 5:39 / km
ahr:135 max:156

easy jog with Richi and Aishi

Saturday Jan 13, 2007 #

XC-Skiing/Skiroller/Ski-Ergo 1:17:00 [3] +280m

First Austrian X-Country Orienteering Cup which was held in Hohentauern, Styria, south of Austria.....it was quite fun, because I finished 2nd, because the two best guys were disqualified after misspunching!! :D

Stretching 20:00 [0]

Friday Jan 12, 2007 #

Note
(rest day)

REST DAY

Thursday Jan 11, 2007 #

Tracktraining 1:18:00 [4] 18.8 km (4:09 / km)

exhausting tracktraining including a Cooperstest (12min. running as fast as you can) followed by an 10-km-run (38:50 min.) It was very nice, with Richi, Arthur, Mani and Markus!

Stretching 19:00 [0]

Wednesday Jan 10, 2007 #

Note
(rest day)

yeeahh...rest day again. But I have to study spanisch, because I have a test tomorrow (2 hours)! :(
C • Test 2

Tuesday Jan 9, 2007 #

easy jog 47:00 [1] 8.4 km (5:36 / km) +150m 5:08 / km
ahr:142 max:157

short, easy jog with my friend Manuel.... Don't forget, I'm in a rest-week now! :)

Stretching 10:00 [0]

Orienteering competition 1:15:00 [3]

very exhausting strength-stamina Training in the gym in Henndorf. Before that I did the easy jog.

Monday Jan 8, 2007 #

easy jog 1:03:00 [1] 11.4 km (5:32 / km) +250m 4:59 / km
ahr:141 max:164

only an easy jog. Now I have my Rest-week :)

Stretching 25:00 [0]

Sunday Jan 7, 2007 #

Longjog 1:31:00 [2] 23.1 km (3:56 / km) +370m 3:39 / km
ahr:148 max:172

Despite being very tired (party yesterday and too little sleeping ;) it was a VERY NICE Longjog with Richi, Arthur and Aishipups :) ........ it was fantastic: running over the fields, through some small forests and exploring a wonderful flume. GREAT!! most beautiful Lj since ... I don't know

Stretching 21:00 [0]

Saturday Jan 6, 2007 #

Strength 45:00 [3]

easy jog 1:10:00 [3] 12.9 km (5:26 / km) +370m 4:45 / km

some running after the Strength Training

Temporuns/DL 1:00:00 [4] 13.5 km (4:27 / km) +170m 4:11 / km

DL-2/DL-3 - Training 30 min. fast

Stretching 36:00 [0]

Friday Jan 5, 2007 #

Note
(rest day)

MY REST DAY :)

Thursday Jan 4, 2007 #

Hilltraining 1:44:50 [4] 18.8 km (5:35 / km) +670m 4:44 / km
ahr:154 max:192

nice Hilltraining in Henndorfer Wald with Wolfi, Markus, Richi and Aishipups..... we made some intervals uphill varied from 30 sec. to 2 min.

Stretching 17:00 [0]

Wednesday Jan 3, 2007 #

Longjog 1:52:00 [2] 18.5 km (6:03 / km) +580m 5:14 / km

very, very nice Longjog with Wolfi, Rich and Aishi. Again in Henndorfer Wald into direction Thalgau and back. also some snow on the Forststraßen! :)

Stretching 20:00 [0]

Tuesday Jan 2, 2007 #

Intervals intervals 1:25:00 [4] 18.5 km (4:36 / km) +160m 4:24 / km

hard intervals 6 x 7 times, about 95%, 2 min. break, went quite well
C • alrightyyyyyyyyyyyyyy schwarte... 2

Strength 45:00 [3]

Strengthtraining, 21 min., 3 min. break, 21 again :)

Stretching 14:00 [0]

Orienteering Training 17:00 [1] 3.2 km (5:19 / km) +70m 4:47 / km

wup/wdown before/after Strength-Training (running to school and back home)

Monday Jan 1, 2007 #

easy jog 1:01:00 [2] 11.9 km (5:08 / km) +160m 4:48 / km

some easy jog after a good race on Sunday (Silvesterlauf in Seekirchen)

Stretching 19:00 [0]

daily stretching while watching TV :)

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