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Training Log Archive: Warti

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Orienteering Training4 2:51:30 16.12(10:38) 25.95(6:37)
  warmup/cooldown7 2:23:20 0.51 0.82
  Orienteering competition3 2:05:48 10.78 17.35
  Longjog1 1:30:00 10.56(8:31) 17.0(5:18) 242
  Strength2 1:10:00
  Cycling/Hometrainer2 1:10:00
  Tracktraining1 45:10
  Sportmed1 45:00
  Crosstrainer1 10:00
  Total13 12:50:48 37.98 61.13 242

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MoTuWeThFrSaSu

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

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