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Training Log Archive: tnipen

In the 7 days ending Sep 6, 2009:

activity	#	time	miles		km		+m	load
Trail running	3	7:41:52	28.83	(16:01)	46.39	(9:57)	1450	92.4
Running	2	2:02:11	11.05	(11:03)	17.79	(6:52)		24.4
Orienteering	1	1:10:00	5.28	(13:15)	8.5	(8:14)	350	56.0
Biking	1	54:20						10.9
Intervals	2	24:23	4.85	(5:02)	7.8	(3:08)		24.4
Total	6	12:12:46	50.01		80.48		1800	208.1

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Sunday Sep 6, 2009 #

Trail running 2:19:58 [2] 12.16 km (11:31 / km) +300m 10:15 / km
shoes: Mizuno WR 2009

Went to Chamonix-Mont Blanc with dad to check out that research station at Aiguille du Midi that Pat suggested..

Took the gondola up to the top of Aiguille du Midi (3852m). Nice views towards Mont Blanc (4808m), the highest peak in the Alps. Took the gondola back to 2500m elevation, and ran from there along the hillside eastwards to the moving glacier Mer de Glace and then back down to Chamonix.

Not a cloud in the sky, great day!

Trail running 2:27:00 [2] 14.6 km (10:04 / km) +300m 9:08 / km
shoes: Mizuno WR 2009

Morning run with dad. Took the gondola up to Brevant (2525m) on the opposite side of the valley from Chamonix as Mont Blanc. Ran from there along the mountain eastward and eventually down. Nice views of the mountains on the other side.

C • Not bad at all, almost as U... 5

Saturday Sep 5, 2009 #

Orienteering race 1:10:00 [4] 8.5 km (8:14 / km) +350m 6:50 / km
shoes: Olway speed

Orienteering race in the Jura Mountains, just outside Neuchatel, organised by the CERN orienteering club. Mixture of open grasslands, and some crazy slow rock/forest section marked as gray on the map. Maybe not the best course, but some had fun and saw some nice views! Lost 10 mins on the misplaced #5, other than good.

The border between Switzerland and France goes straight through the map.

Friday Sep 4, 2009 #

Trail running 1:39:20 [2] 12.05 km (8:15 / km) +450m 6:57 / km
shoes: Mizuno WR 2009

Long run with my dad from downtown Freiburg to the top of Roßkopf (737m), via Schloßberg and St. Ottilien. Some gravel forest roads, some trails.

At the top there was a huge tower (at least 30 m high) one could climb to the top of. There were a bunch of windmills very very close to the tower. Cool to see them so close by. Had no idea they were so big!!

Thursday Sep 3, 2009 #

Intervals 9:02 [5] 3.0 km (3:01 / km)
shoes: Henrik's AdiZero

Back to the track for some more fighting. 3x800m, 1x400m, 1x200m. Strong headwind on the first straightaway. Shared the track with 4 cyclists (?) who were doing laps, and a severely drunk guy who apparently found everything that was going on at the track highly entertaining, who eventually decided to race the cyclists on his own bike.

Intervals -- rest
2:24.19, 800m -- 2:40
2:29.87, 800m -- 3:25
2:31.88, 800m -- 3:36
66.87, 400m -- 2:51
29.08, 200m

C • Cyclist on the track? 1

Running warm up/down 59:29 [2] 9.06 km (6:34 / km)
shoes: Mizuno WR 2009

Went to the closer track today.

Wednesday Sep 2, 2009 #

Intervals 15:21 [5] 4.8 km (3:12 / km)
shoes: Henrik's AdiZero

6 x 800m intervals at the track by the swimming pool. Tough today, no power in the legs or in mind to push the times down.

Interval -- rest
2:31.77 (76 76) -- 2:30
2:33.20 (76 77) -- 2:31
2:33.22 (73 80) -- 2:33
2:33.85

6 min break

2:34.70 -- 2:42
2:34.04

Running warm up/down 1:02:42 [2] 8.73 km (7:11 / km)
shoes: Mizuno WR 2009

Longer warmup route. Some strides, strength, and shorter cooldown loop.

Monday Aug 31, 2009 #

Trail running 1:15:34 [2] 7.58 km (9:58 / km) +400m 7:53 / km
shoes: Mizuno WR 2009

Running with dad. First ran up Hohneck (1360m), and then up to Le Grand Ballon d'Alsace (1424m, and the highest point in the Vosges mountains). Nice sunny day, nice views of surrounding mountains, the Rhine valley, and the Black Forest.

Biking 54:20 [2]

Cycling down and back along the Rhine river. ~23km.

Good month, with 40 hours of training, which is 3rd best.

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