Training Log Archive: patschi.

running warm up/down 12:00 [2] 1.75 km (6:51 / km) +40m 6:09 / km
shoes: inov8 x-talon 212 '16

o-training (ROC5) 55:30 [2] *** 5.39 km (10:18 / km) +75m 9:38 / km
spiked:4/6c (sick) shoes: inov8 X-talon 212

running 23:00 [2] 3.8 km (6:03 / km) +65m 5:35 / km
shoes: inov8 x-talon 212 '16

competition (ROC4) 45:47 [5] ** 5.6 km (8:11 / km) +44m 7:52 / km
spiked:14/18c shoes: inov8 X-talon 212

running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: inov8

competition (ROC3) 56:40 [5] **** 6.01 km (9:26 / km) +101m 8:42 / km
spiked:13/18c shoes: inov8

running warm up/down 10:00 [2] 1.8 km (5:33 / km) +28m 5:09 / km
shoes: inov8 X-talon 212

competition (ROC2) 42:16 [4] **** 5.65 km (7:29 / km) +63m 7:05 / km
spiked:15/17c shoes: inov8 X-talon 212

running warm up/down 11:30 [2] 2.13 km (5:24 / km)
shoes: Brooks Ghost 8

competition (ROC1) 22:06 [5] *** 3.56 km (6:12 / km) +40m 5:53 / km
spiked:11/17c shoes: Brooks Ghost 8

running 39:26 [2] 6.37 km (6:11 / km) +40m 6:00 / km
shoes: Brooks Ghost 8

running warm up/down 33:00 [2] 5.29 km (6:14 / km)
shoes: Brooks Ghost 8

running intervals 20:00 [5] 4.96 km (4:02 / km)
shoes: Brooks Ghost 8

running warm up/down 35:00 [2] 6.45 km (5:26 / km) +40m 5:16 / km
shoes: Brooks Ghost 8

running intervals 28:00 [4] 6.38 km (4:23 / km) +70m 4:10 / km
shoes: Brooks Ghost 8

strength 30:00 [2]

Note
(rest day)

running warm up/down 22:00 [2] 3.3 km (6:40 / km)
shoes: inov8

o-training 28:00 [4] *** 4.5 km (6:13 / km) +50m 5:54 / km
spiked:12/15c shoes: inov8

cycling 1:20:00 [1] 31.4 km (23.5 kph) +190m

running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: inov8

o-training (Kompasstraining I) 1:45:00 [3] *** 12.0 km (8:45 / km) +180m 8:08 / km
spiked:10/17c shoes: inov8

running warm up/down 18:00 [2] 3.3 km (5:27 / km) +10m 5:22 / km
shoes: inov8

o-training (Kompasstraining II) 39:00 [4] *** 4.25 km (9:11 / km) +120m 8:02 / km
spiked:20/25c shoes: inov8

o-training 3:21 [5] ** 0.6 km (5:35 / km)
spiked:22/22c shoes: Brooks Ghost 8

running 51:00 [3] 8.81 km (5:47 / km) +100m 5:29 / km
shoes: Adidas Sequence boost

cycling 2:00:00 [1] 31.3 km (15.6 kph) +460m

running 1:18:00 [3] 13.8 km (5:39 / km) +80m 5:30 / km
shoes: Adidas Sequence boost

running warm up/down 30:00 [2] 5.2 km (5:46 / km)
shoes: Adidas Sequence boost

running 14:00 [5] 3.56 km (3:56 / km) +5m 3:54 / km
shoes: Adidas Sequence boost

running warm up/down 30:00 [2] 4.98 km (6:01 / km) +30m 5:51 / km
shoes: Adidas Sequence boost

running intervals 27:00 [4] 6.06 km (4:27 / km) +85m 4:10 / km
shoes: Adidas Sequence boost

strength 25:00 [2]

teamsports 20:00 [1]

Note
(rest day)

strength 30:00 [1]

running 1:37:00 [3] 16.26 km (5:58 / km) +105m 5:47 / km
shoes: Brooks Ghost 8

running warm up/down 20:00 [2] 3.33 km (6:00 / km)
shoes: Adidas Sequence boost

running 35:30 [4] 7.77 km (4:34 / km)
shoes: Adidas Sequence boost

cycling 1:00:00 [1] 23.0 km (23.0 kph)

running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: inov8 X-talon 212

competition (WUOC Relay) 45:25 [5] 6.2 km (7:20 / km) +235m 6:09 / km
spiked:14/20c shoes: inov8 X-talon 212

running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: inov8 X-talon 212

running 7:00 [1] * 1.4 km (5:00 / km) +15m 4:45 / km
spiked:4/4c shoes: Adidas Sequence boost

o-training warm up/down (Middlewarmup) 25:00 [2] ** 2.5 km (10:00 / km) +90m 8:28 / km
spiked:5/6c shoes: inov8 X-talon 212

competition (WUOC Middledistance) 41:33 [5] *** 5.3 km (7:50 / km) +175m 6:44 / km
spiked:10/18c shoes: inov8 X-talon 212

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: inov8 X-talon 212

swimming 30:00 [1]

running warm up/down 20:00 [2] *** 1.7 km (11:46 / km)
7c shoes: inov8 X-talon 212

competition (WUOC Long distance) 1:34:13 [4] *** 12.5 km (7:32 / km) +500m 6:17 / km
spiked:13/20c shoes: inov8 X-talon 212