Training Log Archive: WartiIn the 31 days ending Dec 31, 2014:
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Wednesday Dec 31, 2014 #
warmup/cooldown 36:30 [1]
Road Race race 19:21 [4] 5.8 km (3:20 / km) +20m 3:17 / km
War o.k.; 5. Gesamt, 4. in M20, 1. Teamwertung mit Robi und Heli, 3. größte Gruppe ASKÖ Henndorf :D
Tuesday Dec 30, 2014 #
easy jog 1:00:20 [1]
Monday Dec 29, 2014 #
warmup/cooldown 31:00 [1]
Intervals 6:33 [4] 2.0 km (3:17 / km)
easy jog 5:00 [1]
Orienteering Training 21:30 [4]
1. 3:43
2. 4:34
3. 3:47
4. 3:46
der Rest ist Pause zwischen den Intervallen (joggen zum nächsten Start)
warmup/cooldown 28:00 [1]
Orienteering Training 31:47 [3]
Lot of snow and weird map in a lot parts, but otherwise great training!
1. 3:03
2. 2:43
3. 3:03
4. 3:41
5. 1:14 (disqu. 2x)
6. 2:05
7. 5:08 (disqu. 1x)
Sunday Dec 28, 2014 #
warmup/cooldown 32:00 [1]
ahr:132 max:145
Tracktraining 36:38 [4] 10.0 km (3:40 / km)
ahr:172 max:187
Wenn Woif und Felix ned dabei gwesn wären, hätt' i vl früher aufghört...
Zeiten: 5:22, 4:51, 5:25, 4:52, 5:36, 4:55, 5:37
Saturday Dec 27, 2014 #
warmup/cooldown 33:30 [1]
Orienteering Training 24:16 [3]
4x, 5:08, (2'), 3:03, (2'), 4:11, (3'), 4:53
Intervals 1:01:20 [4]
ahr:152 max:181
Intervalle quer über die Wiesen, rauf & runter, manchmal kurz durch den Wald; zach zu laufen, aber lustig :)
Friday Dec 26, 2014 #
Longjog 1:55:00 [2] 21.3 km (5:24 / km) +660m 4:40 / km
Thursday Dec 25, 2014 #
warmup/cooldown 20:00 [1]
Strength 30:00 [3]
easy jog 40:00 [1]
Wednesday Dec 24, 2014 #
Longjog 2:04:15 [2] 19.7 km (6:18 / km) +870m 5:10 / km
Vom Woif übers Gardekreuz aufn Kolomannsberg und retour über Heimkehrerkreuz und Steinwandl, saugeiles Wetter und vü Spaß :)
Tuesday Dec 23, 2014 #
warmup/cooldown 35:00 [1]
Tracktraining 35:32 [3] 10.0 km (3:33 / km)
Zeiten: 6:36, 6:13, 5:21, 4:43, 3:59, 3:11, 2:39, 1:34, 1:16
Monday Dec 22, 2014 #
Cycling/Hometrainer 35:00 [1]
Strength 37:00 [3]
warmup/cooldown 25:00 [1]
Orienteering Training 19:40 [3]
Much 140, Plohni 135, ich 133 - und das mit nur einem 10er :P
war super lustig und im Anschluss leckeres Essen!! :D
Sunday Dec 21, 2014 #
easy jog 1:00:00 [1]
Saturday Dec 20, 2014 #
Note
(rest day)
Friday Dec 19, 2014 #
easy jog 1:00:00 [1]
Thursday Dec 18, 2014 #
Crosstrainer 15:00 [1]
Strength 30:00 [3]
Cycling/Hometrainer 10:00 [1]
Wednesday Dec 17, 2014 #
warmup/cooldown 25:20 [1] +55m
Orienteering Training 37:15 [3] +400m
3:09, 4:13, 3:39, 5:18, 5:07; die restliche Zeit ist joggen zwischen den Intervallen
Orienteering Training 53:00 [1]
Tuesday Dec 16, 2014 #
warmup/cooldown 32:00 [1]
Tracktraining 35:41 [4] 10.0 km (3:34 / km)
Zeiten: 1:21, 1:31, 1:21, 1:31, 1:19, 1:32, 1:21, 1:30, 1:21, 1:31, 1:20, 1:30, 1:19, 1:32, 1:20, 1:32, 1:20, 1:32, 1:20, 1:33, 1:20, 1:36, 1:20, 1:33, 1:16
Cycling/Hometrainer 45:00 [1]
Monday Dec 15, 2014 #
Crosstrainer 15:00 [1]
Strength 1:02:20 [3]
Cycling/Hometrainer 15:00 [1]
warmup/cooldown 36:40 [1]
Orienteering Training 16:05 [3]
easy jog 25:30 [1]
Hockey/Spiele (Hockey) 37:00 [3]
Sunday Dec 14, 2014 #
warmup/cooldown 37:40 [1] +85m
Orienteering competition 20:11 [3] +105m
warmup/cooldown 34:30 [3] +70m
Orienteering Training 25:30 [3] +100m
3:12, 5:00, 7:08, 6:44
Rest Pause dazwischen
Saturday Dec 13, 2014 #
easy jog 35:00 [2] +95m
Orienteering competition 33:17 [3] +160m
warmup/cooldown 15:15 [1] +50m
Friday Dec 12, 2014 #
Hilltraining 1:19:00 [3] +380m
Laufschule/Koordinationstraining/Fußgymnastik (Laufschule) 17:00 [1]
Thursday Dec 11, 2014 #
Longjog 1:30:00 [2] 15.5 km (5:48 / km) +550m 4:56 / km
easy jog 1:01:30 [1] 11.0 km (5:35 / km) +200m 5:08 / km
Strength 30:00 [3]
Wednesday Dec 10, 2014 #
Longjog 3:19:30 [1] 33.5 km (5:57 / km) +940m 5:13 / km
Diesmal hammergeiles Wetter!! :)
-> siehe Blogeintrag (www.gisa-und-christian.blogspot.com)
Tuesday Dec 9, 2014 #
warmup/cooldown 43:00 [1]
Tracktraining 35:59 [3] 10.0 km (3:36 / km)
Von Beginn alleine vorne weg, zacher Gegenwind die letzten 150m je Runde.
Zeiten: 2:39, 3:08, 2:40, 3:08, 2:40, 3:06, 2:40, 3:08, 2:43, 3:08, 2:43, 1:36, 2:40
easy jog 1:00:00 [1] +180m
Strength 30:00 [3]
Monday Dec 8, 2014 #
Crosstrainer 15:00 [1]
Strength 1:05:00 [3]
Cycling/Hometrainer 25:00 [1]
warmup/cooldown 26:40 [1] +50m
Orienteering Training 44:29 [3] +250m
Sunday Dec 7, 2014 #
warmup/cooldown 42:30 [1]
Orienteering Training 23:33 [4]
Saturday Dec 6, 2014 #
Cycling/Hometrainer 1:00:00 [1]
Friday Dec 5, 2014 #
Hilltraining 1:39:30 [3] +785m
ahr:142 max:176
Laufschule/Koordinationstraining/Fußgymnastik (Laufschule) 13:30 [1]
warmup/cooldown 13:30 [2]
Orienteering Training 43:30 [2]
Thursday Dec 4, 2014 #
Longjog 1:30:00 [1] 14.7 km (6:07 / km) +370m 5:26 / km
ahr:131 max:150
easy jog 1:00:00 [1] +295m
ahr:135 max:151
Strength 30:00 [3]
Wednesday Dec 3, 2014 #
Longjog 3:08:35 [3] 33.5 km (5:38 / km) +940m 4:56 / km
ahr:144 max:161
Tuesday Dec 2, 2014 #
Tracktraining 1:06:00 [3]
ahr:147 max:186
Modus 4/3, Zeiten: 5:29, 4:52, 5:21, 4:49, 5:18
easy jog 1:00:00 [1] +185m
ahr:133 max:148
Strength 30:00 [3]
Monday Dec 1, 2014 #
Crosstrainer 15:00 [1]
Strength 1:01:00 [3]
Cycling/Hometrainer 20:00 [1]
Longjog 1:30:45 [2] +460m
ahr:142 max:158