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Training Log Archive: Warti

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  XC-Skiing/Skiroller/Ski-Ergo15 17:13:16 145
  Cycling/Hometrainer11 8:20:00 104.05 167.45
  Tracktraining4 4:57:50
  Strength7 4:56:20
  Longjog2 4:28:00 13.67 22.0 1700
  Hilltraining2 3:36:00 860
  easy jog6 3:07:30
  warmup/cooldown6 2:37:15
  Temporuns/DL1 1:18:00 10.38(7:31) 16.7(4:40) 280
  Orienteering Training4 1:17:08
  Orienteering competition2 45:01
  Total44 52:36:20 128.1 206.15 2985

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Tuesday Dec 31, 2013 #

12 PM

Tracktraining 1:10:00 [4]

10er Training, 4x4 Runden mit 3x3 dazwischen.

5:24, 5:21, 5:23, 5:14, 5:22, 5:18, 5:23 = 37:25 min.
C • Really nice practice with f... 3
6 PM

Cycling/Hometrainer 45:00 [1] 23.3 km (1:56 / km)

Monday Dec 30, 2013 #

10 AM

Cycling/Hometrainer 15:00 [1]

warmup

Strength 45:00 [3]

Maxkraft-Training bei 3 Stationen (Oberschenkel Vorder- und Rückseite, Wadln)

easy jog 20:00 [1]

erstes Mal laufen seit meinem Sturz; ist gut gegangen :)

inkl. 3 Steigerer
5 PM

easy jog 43:00 [1]

etwas länger probiert, klappt auch gut!

Sunday Dec 29, 2013 #

Cycling/Hometrainer 2:00:00 [1] 66.5 km (1:48 / km)

Saturday Dec 28, 2013 #

Cycling/Hometrainer 1:40:00 [1] 55.2 km (1:49 / km)

Friday Dec 27, 2013 #

9 AM

Cycling/Hometrainer 45:00 [1] 22.45 km (2:00 / km)

4 PM

Cycling/Hometrainer 30:00 [1]

Strength 40:00 [3]

Max-Kraft-Training

Thursday Dec 26, 2013 #

Note
(rest day)

Wednesday Dec 25, 2013 #

Cycling/Hometrainer 18:00 [1]

Strength 52:00 [3]

Tuesday Dec 24, 2013 #

10 AM

warmup/cooldown 16:30 [1]

Orienteering Training 30 [4]

wanted to do a Sprinttraining in Schleedorf, but right after the start I slipped away on icy ground and felt down. A nice, bloody wound and some pain under my right knee. I guess it looks worse than it is.

Hope that I can run tomorrow...

Monday Dec 23, 2013 #

3 PM

warmup/cooldown 31:00 [1]

Orienteering Training 5:53 [4]

1st sprint-loop in Hallein

easy jog 8:45 [1]

easy between the loops

Orienteering Training 5:29 [4]

2nd loop

Schani and Woif joined :)

wanted to run 2 x ~10 min. but there was some failure with map-scale when planning, that's why so short...

ME #1 - Splits

ME #2 - Splits

Sunday Dec 22, 2013 #

Note
(rest day)

Saturday Dec 21, 2013 #

warmup/cooldown 20:00 [1]

einlaufen

Orienteering competition 27:13 [4]

Wintertour GÜPL Wr. Neustadt

easy jog 37:00 [1]

heimlaufen

Friday Dec 20, 2013 #

Note
(rest day)

just enjoyed the day :)

Thursday Dec 19, 2013 #

Cycling/Hometrainer 30:00 [1]

Strength 20:00 [3]

20x 45 sec. mit 15 sec. Pause

Wednesday Dec 18, 2013 #

9 AM

Tracktraining 1:10:45 [4]
ahr:158 max:187

10er Training: 5/4/3/2/1 fast with 4/3/2/1 A1 in between. Felt really tired. Times are not really fast, but felt little faster than they actually were...

Whatever, times: 7:11, 7:05, 5:47, 5:17, 4:19, 3:35, 2:51, 1:53, 1:22 = 39:20 min. total

incl. warmup and cooldown

Tuesday Dec 17, 2013 #

10 AM

Temporuns/DL 1:18:00 [2] 16.7 km (4:40 / km) +280m 4:19 / km
ahr:151 max:166

Ramplach-Runde mit Xander

Monday Dec 16, 2013 #

6 PM

easy jog 36:15 [1]

easy jog in MilAK + 5 strides + 4x15 jumps

Sunday Dec 15, 2013 #

warmup/cooldown 30:00 [1]

Orienteering competition 17:48 [4]

3rd stage of Adventcup, ran Ultimate-course, but with map
C • ... 8

Saturday Dec 14, 2013 #

11 AM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 32:30 [2]

12 PM

XC-Skiing/Skiroller/Ski-Ergo race (Skating) 21:07 [4]

1. AC Ski-O :D in Eisenerzer Ramsau, 9th place, nice weather and really fun :)
1 PM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 23:20 [2]

ausfahren
2 PM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 15:00 [2]

einfahren Mixed-Relay

XC-Skiing/Skiroller/Ski-Ergo race (Skating) 18:49 [4]

Mixed-Sprint-Relay with Gisa :) She ran 1st and 3rd loop, me 2nd and 4th. First loop: 9:41 and second 9:08.

damn cold but great fun!! :)
3 PM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 11:30 [2]

ausfahren

Friday Dec 13, 2013 #

9 AM

Hilltraining 1:46:00 [3]
ahr:142 max:180

einlaufen, Laufschule, Schrittsprünge, 7x5 min. Hügelläufe, auslaufen
3 PM

Cycling/Hometrainer 32:00 [1]

Strength 35:00 [3]

CORE-Training, 2x Oberkörper, 1x Beine

Thursday Dec 12, 2013 #

9 AM

XC-Skiing/Skiroller/Ski-Ergo (Klassik) 2:05:00 [2]
ahr:140 max:172

nice!! :)
3 PM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 1:47:45 [2]
ahr:135 max:161

Wednesday Dec 11, 2013 #

9 AM

Longjog 2:24:00 [2] 22.0 km (6:33 / km) +790m 5:33 / km
ahr:137 max:154

GH Orthofer - Rabl-Kreuz-Hütte - Hochwechsel - Rabl-Kreuz-Hütte

distance around 22 km, maybe little more
11 AM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 37:00 [2] +145m
ahr:141 max:153

Tuesday Dec 10, 2013 #

9 AM

Tracktraining 1:19:20 [4]

10er Training Pinkafeld, system 1/1, 37:40 on 10 k, Ran with Markus, Reini (only 21 loops) and Xander (quit after 19 I think)
3 PM

XC-Skiing/Skiroller/Ski-Ergo (Klassik) 2:05:10 [3]

Monday Dec 9, 2013 #

9 AM

Cycling/Hometrainer 35:00 [1]

Strength 53:20 [3]

CORE-Training
3 PM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 2:05:10 [2]
ahr:150 max:165

went quite good and for sure better than last week

HR was lower than last week, but speed was the same and sometimes even little faster.

Sunday Dec 8, 2013 #

warmup/cooldown 36:00 [1]

Orienteering Training 19:38 [4]

"Sprint-Training". Adventcup Ultimate mit Karte einfach mit Karte ;)

Saturday Dec 7, 2013 #

warmup/cooldown 23:45 [1]

Orienteering Training 45:38 [3]

2. Lauf zur Wintertour in Katzelsdorf

Friday Dec 6, 2013 #

9 AM

Hilltraining 1:50:00 [3] +860m
ahr:147 max:179

warmup, Laufschule, 6x20 Schrittsprünge, 8x5 min. bergauf mit ca. 3 min. Pause, auslaufen

Thursday Dec 5, 2013 #

9 AM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 1:42:40 [2]

3 PM

XC-Skiing/Skiroller/Ski-Ergo (Klassik) 53:00 [2]

Koppeltraining
4 PM

easy jog 42:30 [1]

Koppeltraining

Wednesday Dec 4, 2013 #

9 AM

Longjog 2:04:00 [2] +910m

Festenburg - Vorauer Schwaig - Hochwechsel/Wetterkogelhaus - Rabl-Kreuz-Hütte

einfach geil!!
11 AM

XC-Skiing/Skiroller/Ski-Ergo (Klassik) 36:00 [2]

1 Runde auf der Rabl-Kreuz-Loipe (7,6 km und 130 Hm)

Tuesday Dec 3, 2013 #

9 AM

Tracktraining 1:17:45 [4]
ahr:163 max:193

10er-Training, volle 10 km im Wechsel 2/2 (zwischen den letzten schnellen nur 1 Runde langsam)

+ ein- u. auslaufen

Zeiten: 2:45, 3:15, 2:42, 3:16, 2:43, 3:18, 2:42, 3:19, 2:44, 3:20, 2:42, 1:41, 2:41 = 37:08 min.
3 PM

XC-Skiing/Skiroller/Ski-Ergo (Skating) 1:39:15 [3]
ahr:154 max:181

einlaufen, ~ 10 min. Technik, Skating

ziemlich hin gegen Ende...

Monday Dec 2, 2013 #

9 AM

Cycling/Hometrainer 30:00 [1]

Strength 51:00 [3]

CORE-Training
2 PM

XC-Skiing/Skiroller/Ski-Ergo (Klassik) 1:40:00 [2]
ahr:150 max:181

20' einfahren, ~10min. Technik, Rest normal Klassisch

Sunday Dec 1, 2013 #

Note
(rest day)

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