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Training Log Archive: Warti

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Orienteering Training15 11:27:32 50.21 80.8
  warmup/cooldown19 7:38:20 3.47 5.59
  easy jog11 7:05:45 19.5 31.38 145
  Longjog3 5:40:30 36.51(9:20) 58.75(5:48) 1132
  Cycling/Hometrainer8 4:16:00
  Strength5 3:06:00
  Tracktraining5 2:49:36 4.35 7.0
  Orienteering competition4 2:45:56 10.78 17.35
  Fahrtspiel1 1:27:40 11.96(7:20) 19.25(4:33) 80
  Crosstrainer4 55:00
  Sportmed1 45:00
  Crosslauf1 35:50 5.59(6:24) 9.0(3:59) 90
  Laufschule/Koordinationstraining/Fußgymnastik1 8:00
  Total48 48:41:09 142.37 229.12 1447

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Sunday Mar 31, 2013 #

11 AM

Longjog 1:59:00 [2] 17.85 km (6:40 / km) +690m 5:35 / km
ahr:148 max:166

reeeeeeaaaaalllyyyyy nice longjog with Robi and Gassi, cruising around in Henndorfer Wald! up to 30 cm of snow!!! :O :D

Saturday Mar 30, 2013 #

easy jog 1:00:00 [1] 11.98 km (5:01 / km) +145m 4:43 / km
ahr:134 max:153

3-Eichen-Runde

Friday Mar 29, 2013 #

Note
(rest day)

Thursday Mar 28, 2013 #

9 AM

Orienteering Training 36:00 [1] 3.97 km (9:04 / km)

OL-Auslauf-Training Schleinzer Kreuz

Wednesday Mar 27, 2013 #

9 AM

warmup/cooldown 29:00 [1]

Orienteering Training 19:00 [4]

Abschlussstaffel, 2nd + 3rd leg, we won ;)

Tuesday Mar 26, 2013 #

10 AM

warmup/cooldown 8:00 [1]

Orienteering Training 39:57 [2]

Routechoice-Training
3 PM

warmup/cooldown 19:00 [1] 2.8 km (6:47 / km)

Orienteering Training 47:30 [4] 7.3 km (6:30 / km)

Relay-starts, 6x 1.0-1.1 km

Monday Mar 25, 2013 #

9 AM

warmup/cooldown 32:00 [1]

for O-400 test

Tracktraining 6:57 [5] 2.0 km (3:29 / km)

O-400 Test on the track in Turnov
11 AM

warmup/cooldown 23:00 [1]

for sprint

Orienteering Training 18:54 [4] 4.72 km (4:00 / km)

Sprint in Turnov
4 PM

Orienteering Training 50:00 [2] 5.25 km (9:31 / km)

Control clusters

warmup/cooldown 8:00 [1] 0.81 km (9:53 / km)

Sunday Mar 24, 2013 #

9 AM

Orienteering Training 1:34:00 [2] 13.05 km (7:12 / km)

Workshop-OL with memory-O, corridor-O and control picking
4 PM

warmup/cooldown 9:00 [1] 1.15 km (7:50 / km)

Orienteering Training 57:15 [3] 6.3 km (9:05 / km)

middle-distance

Saturday Mar 23, 2013 #

10 AM

Tracktraining race 16:14 [4] 5.0 km (3:15 / km)

5 km testrun on the track in Wr. Neustadt

warmup/cooldown 48:00 [1]

9 PM

Orienteering Training 1:13:00 [2] 8.6 km (8:29 / km)

Night-O, partner-work with Schani

Friday Mar 22, 2013 #

10 AM

easy jog 32:30 [2] 6.7 km (4:51 / km)

einlaufen, 5 min. 5-k-testrun-speed, auslaufen
C • how fast did you run the 5k? 3
3 PM

Crosstrainer 15:00 [1]

Strength 20:00 [3]

Cycling/Hometrainer 15:00 [1]

Thursday Mar 21, 2013 #

9 AM

Cycling/Hometrainer 45:00 [1]

Wednesday Mar 20, 2013 #

9 AM

Cycling/Hometrainer 45:00 [1]

4 PM

easy jog 35:00 [1] 6.9 km (5:04 / km)

Orienteering Training 25:26 [2] 5.66 km (4:30 / km)

1. NOLV-Cup

Tuesday Mar 19, 2013 #

9 AM

Tracktraining 1:09:00 [4]

2x200m/3x1.000m/2x200m

times: 29'', 31'', 3:09, 3:07, 3:08, 31'', 30''
3 PM

easy jog 31:00 [1]

Monday Mar 18, 2013 #

easy jog 30:45 [1] 5.8 km (5:18 / km)

Sunday Mar 17, 2013 #

10 AM

warmup/cooldown 22:00 [1]

Orienteering competition race 52:35 [4] 10.85 km (4:51 / km)

Danish-Spring, Day Relay, 1st runner, also stable race, Lillomarka won the 7.000 DK price money!! :)

Saturday Mar 16, 2013 #

1 PM

warmup/cooldown 23:00 [1]

Orienteering competition race 38:22 [4]

Danish-Spring "Chasing"-Start, WRE, quite good race
8 PM

warmup/cooldown 27:00 [1]

Orienteering competition 34:51 [3] 6.5 km (5:22 / km)

Danish-Spring Night-Relay, 2nd runner, took it easier

Friday Mar 15, 2013 #

11 AM

warmup/cooldown 5:20 [1] 0.82 km (6:28 / km)

Orienteering Training 45:30 [2] 7.15 km (6:22 / km)

Workshop-OL "Store Dyrehave"
5 PM

Orienteering Training 48:30 [1] 7.0 km (6:56 / km)

Partner-O "Aggebo Graested Hegn"

Thursday Mar 14, 2013 #

11 AM

warmup/cooldown 23:30 [1]

Tracktraining 45:10 [4]

12x400m between 67 and 69 sec., except first one which was 71'' ;) Robi and me did it on a track in Copenhagen, not far from Kastrup airport
3 PM

Orienteering Training 47:20 [2] 6.75 km (7:01 / km)

Workshop-Training "Ravnsholt"
8 PM

warmup/cooldown 13:30 [2]

Orienteering Training 30:10 [3] 5.05 km (5:58 / km)

2 loops night-chasing start, medium speed, "Gribskov Nord"

Wednesday Mar 13, 2013 #

9 AM

Cycling/Hometrainer 1:00:00 [1]

3 PM

Crosstrainer 10:00 [1]

Strength 40:00 [3]

Cycling/Hometrainer 10:00 [1]

Tuesday Mar 12, 2013 #

9 AM

warmup/cooldown 29:00 [1]

Sportmed 45:00 [5]
ahr:156 max:198

Treadmill test in IMSB Südstat.

5% elevation and every 3 min. 1 km/h faster. starting at 8 km/h and finishing after 1:50 min. in 19 km/h. Between the stages around 20-30 sec. break, because of taking lactate
C • der berühmte test 4

Monday Mar 11, 2013 #

9 AM

Longjog 1:30:00 [2] 17.0 km (5:18 / km) +242m 4:57 / km
ahr:131

Ramplach short with Markus and Wolfi.

very low heart rate
3 PM

Strength 30:00 [3]

Halteübungen, Fußgymnastik, Kraftübungen

Sunday Mar 10, 2013 #

Longjog 2:11:30 [2] 23.9 km (5:30 / km) +200m 5:17 / km
ahr:137 max:153

nice Lojo with Michi in Wr. Neustadt/Bad Fischau

Saturday Mar 9, 2013 #

easy jog 30:00 [1]

Friday Mar 8, 2013 #

9 AM

Fahrtspiel 1:27:40 [4] 19.25 km (4:33 / km) +80m 4:28 / km

Fartlek

fast parts 3:25-3:40/km and slower ones 4:15-4:30/km

fast: 8-6-5-4-3-2-1 min. and between 6-5-4-3-2-2 min.

warm up 15' and cooldown 21,5'

after 45 min. my heart rate monitor stopped working, so I don't know the rates...
6 PM

easy jog 38:00 [1]

Thursday Mar 7, 2013 #

Crosstrainer 15:00 [1]

Strength 40:00 [3]

2x20min. echt zach heut...

Cycling/Hometrainer 15:00 [1]

Wednesday Mar 6, 2013 #

9 AM

warmup/cooldown 30:00 [1]

Laufschule/Koordinationstraining/Fußgymnastik (Laufschule) 8:00 [1]

Tracktraining 32:15 [4]

5x 200m/500m im Wechsel

times: 33'', 1:30, 31'', 1:27, 32'', 1:27, 31'', 1:29, 31'', 1:32
C • wie viel pause machstn dazw... 4
4 PM

easy jog 36:00 [1]

auslaufen - Gleißenfeldrunde

Tuesday Mar 5, 2013 #

9 AM

warmup/cooldown 30:30 [1]

Orienteering Training 55:00 [3]

Kompass-Intervals with some easy controls in between, map "Kleiner Föhrenwald Ost"
3 PM

Cycling/Hometrainer 45:00 [1]

Monday Mar 4, 2013 #

8 AM

Cycling/Hometrainer 21:00 [1]

Crosstrainer 15:00 [1]

Strength 56:00 [3]

CORE-Training
3 PM

easy jog 1:05:00 [1]
ahr:130 max:143

Sunday Mar 3, 2013 #

warmup/cooldown 40:00 [1]

Orienteering competition 40:08 [3]

1. Sbg-Cup 2013, Schwarzenbergkaserne, some seconds behing Gassi and Markus

Saturday Mar 2, 2013 #

warmup/cooldown (einlaufen) 18:00 [1]

Crosslauf race 11:40 [4] 3.0 km (3:53 / km) +30m 3:42 / km

Salzburger LM Crosslauf, Männer Kurz, 3. Platz

easy jog 7:30 [1]

Crosslauf race 24:10 [4] 6.0 km (4:02 / km) +60m 3:50 / km

Salzburger LM Crosslauf, Männer Lang, 6. Platz

warmup/cooldown (auslaufen) 20:30 [1]

Friday Mar 1, 2013 #

2 PM

easy jog 1:00:00 [1]
ahr:143 max:159

3-Eichen-Runde

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