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Training Log Archive: Warti

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Cycling/Hometrainer9 8:26:32 109.49 176.2 630
  easy jog10 8:25:15 53.55 86.18 460
  Schitour/Schneeschuhwanderung/Bergwanderung2 7:28:10 12.09 19.45 2020
  Orienteering Training6 4:17:44 26.79(9:37) 43.11(5:59)
  Longjog2 3:37:30 10.63 17.1 910
  Intervals3 2:57:45 21.64(8:13) 34.83(5:06) 430
  warmup/cooldown8 2:39:30 7.74 12.46
  Orienteering competition3 2:25:18
  Tracktraining1 1:05:40 8.58(7:39) 13.81(4:45) 20
  Strength2 50:00
  Crosstrainer1 10:00
  Total36 42:23:24 250.5 403.14 4470

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Saturday Aug 31, 2013 #

warmup/cooldown 26:00 [1]

Orienteering competition race 38:44 [4]

CISM Relay, 1st leg, 11th place

Friday Aug 30, 2013 #

2 PM

Orienteering Training 37:10 [2] 7.91 km (4:42 / km)

some warmup and then a "sprint" on a reverse map inside the garrison. was really challenging and fun!! :)

Thursday Aug 29, 2013 #

11 AM

warmup/cooldown 23:00 [1]

Orienteering competition race 1:15:35 [4]

CISM Longdistance, 48th place, technically good, but physically horrible...
8 PM

Cycling/Hometrainer 32:00 [1]

Wednesday Aug 28, 2013 #

12 PM

warmup/cooldown 32:00 [1]

Orienteering competition race 30:59 [4]

CISM Middle-Distance, 50th place
7 PM

Cycling/Hometrainer (Ergo) 30:00 [1]

ausradeln

Tuesday Aug 27, 2013 #

9 AM

warmup/cooldown 14:50 [1] 2.64 km (5:37 / km)

Orienteering Training 46:30 [2] 7.45 km (6:14 / km)

Model-Event in Eksjö, just next to the Garrison, "Rokalven"

Monday Aug 26, 2013 #

10 AM

Note

Travelled to Eksjö/Sweden for Military World Champs 2013 :)

yeah, let's go!
3 PM

easy jog 31:30 [1] 6.62 km (4:45 / km) +80m 4:29 / km

Sunday Aug 25, 2013 #

Note
(rest day)

Saturday Aug 24, 2013 #

easy jog 1:00:00 [2] 13.81 km (4:21 / km) +20m 4:19 / km

Friday Aug 23, 2013 #

9 AM

warmup/cooldown 9:30 [1] 1.5 km (6:20 / km)

Orienteering Training 44:00 [2] 7.11 km (6:11 / km)

Normal course
3 PM

Note

back from Weitra.

really nice week ;)

Thursday Aug 22, 2013 #

9 AM

warmup/cooldown 13:00 [1] 1.6 km (8:07 / km)

Orienteering Training 45:09 [2] 7.42 km (6:05 / km)

Long legs
3 PM

Crosstrainer 10:00 [1]

Strength 30:00 [3]

Cycling/Hometrainer (Ergo) 10:00 [1]

Wednesday Aug 21, 2013 #

9 AM

warmup/cooldown 23:30 [1] 4.0 km (5:53 / km)

Orienteering Training 44:52 [3] 6.98 km (6:26 / km)

O-Intervals

Tuesday Aug 20, 2013 #

9 AM

warmup/cooldown 17:40 [1] 2.72 km (6:30 / km)

Orienteering Training 40:03 [2] 6.24 km (6:25 / km)

O-Training

Monday Aug 19, 2013 #

11 AM

Note

Arrived in Weitra. We'll stay here until Friday to do some map-trainings in Blockheide/Gmünd to get ready for CISM next week.
3 PM

easy jog 48:45 [2] 9.66 km (5:03 / km) +210m 4:33 / km

easy with Wolfi in Weitra. Still feeling really tired, especially the legs felt heavy.

Sunday Aug 18, 2013 #

8 AM

easy jog 32:30 [2] 6.73 km (4:50 / km) +90m 4:32 / km

morning jog.

so dead....
7 PM

Note

skipped the 1hour run, which I wanted to do in the evening. REALLY tired!

Saturday Aug 17, 2013 #

9 AM

Tracktraining 1:05:40 [4] 13.81 km (4:45 / km) +20m 4:43 / km

warmup, Ints with Gassi, cool down.

We did pyramid 200-400-600-800-1000-1200-and back, everytime 1 min. break

times: 33'', 1:13', 1:53', 2:36', 3:21', 4:06', 3:29', 2:44', 2:00', 1:14', 33'

f***ing hot already at 9!!
6 PM

Cycling/Hometrainer (Rennrad) 1:38:52 [2] 49.0 km (2:01 / km) +480m 1:55 / km

Henndorf - Thalgau - Mondsee - Straßwalchen - Henndorf.

Went good, so I drove a bit faster than I wanted to ;)

Friday Aug 16, 2013 #

8 AM

Schitour/Schneeschuhwanderung/Bergwanderung (Bergtour) 4:48:10 [3] 19.45 km (14:49 / km) +2020m 9:45 / km

wuhuuuu, this was great!! :)

Talstation Sommerrodelbahn Abtenau - Laufener Hütte - Edelweißkogel - Hochkarfelderkopf - Tagweide - Kleiner Traunstein - Berlinerkreuz - Gsengalmhütte - Talstation.

yes man!!

Thursday Aug 15, 2013 #

8 AM

Longjog 2:07:30 [2] 17.1 km (7:27 / km) +910m 5:53 / km

Tiefbrunnau - Loibersbacher Höhe - Faistenauer Schafberg - Tiefbrunnau.

with Reini and Gassi, fun! :)
4 PM

Cycling/Hometrainer (Rennrad) 1:00:00 [2] 28.8 km (2:05 / km)

große Runde um den Wallersee, nice :)

Wednesday Aug 14, 2013 #

9 AM

Intervals 57:00 [4] 11.4 km (5:00 / km) +40m 4:55 / km

warmup, 4x4 min. with 3 min. break, cool down. This time again in Seebensteiner Park. with Xander, nice and hard! (Less jogging in breaks than on Monday.)
3 PM

Strength 20:00 [3]

Cycling/Hometrainer (Ergo) 25:00 [1]

Tuesday Aug 13, 2013 #

9 AM

Intervals 1:03:45 [4] 11.48 km (5:33 / km) +350m 4:49 / km

warmup, 4x4 min. uphill, 3 min. break, cool down
7 PM

easy jog 46:00 [2] 10.2 km (4:31 / km) +20m 4:28 / km

Monday Aug 12, 2013 #

9 AM

Intervals 57:00 [4] 11.95 km (4:46 / km) +40m 4:41 / km

warmup, 4x4 min. with 3 min. break, cool down. With Markus
3 PM

Cycling/Hometrainer (Rennrad) 1:05:00 [1] 27.32 km (2:23 / km)

Bromberg-Runde. Had a flat tyre in the end and to walk the last 2k :X

Sunday Aug 11, 2013 #

11 AM

Cycling/Hometrainer (MTB) 1:31:00 [1] 38.22 km (2:23 / km) +150m 2:20 / km

6 PM

easy jog 1:00:00 [2] 13.7 km (4:23 / km) +20m 4:21 / km

C • und? 3

Saturday Aug 10, 2013 #

11 AM

easy jog 1:00:00 [2] 13.76 km (4:22 / km) +20m 4:20 / km

6 PM

Cycling/Hometrainer (MTB) 1:34:40 [1] 32.86 km (2:53 / km)

MTB with Gisa, don't know the HM, but should be around 300...

Friday Aug 9, 2013 #

easy jog 1:00:00 [1] 11.7 km (5:08 / km)

I guess it should be some more km, but my watch had some problems. Although I was running steady pace around 4:50 min./km, it was jumping between 5 and 7 min....

Thursday Aug 8, 2013 #

Note
(rest day)

Wednesday Aug 7, 2013 #

easy jog 46:30 [1]

Pittenrunde

Tuesday Aug 6, 2013 #

Note
(rest day)

Monday Aug 5, 2013 #

Schitour/Schneeschuhwanderung/Bergwanderung 2:40:00 [2]

Bergtour mit Gisa. Aufstieg Zwölferhorn von Tiefbrunnau: 1:10h, über den Sattel auf den Pillstein: 22', Abstieg über Sausteigalm: 1:08h.

Very nice :)

Sunday Aug 4, 2013 #

easy jog 1:00:00 [2]

3-Eichen-Runde, really hot and I was tired

Saturday Aug 3, 2013 #

Longjog 1:30:00 [2]

around the Wallersee

Friday Aug 2, 2013 #

Note
(rest day)

Thursday Aug 1, 2013 #

Note
(rest day)

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