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Training Log Archive: Warti

In the 7 days ending Dec 15, 2013:

activity # timemileskm+m
  XC-Skiing/Skiroller/Ski-Ergo10 10:42:21 145
  Longjog1 2:24:00 13.67(10:32) 22.0(6:33) 790
  Hilltraining1 1:46:00
  Strength2 1:28:20
  Tracktraining1 1:19:20
  Cycling/Hometrainer2 1:07:00
  warmup/cooldown1 30:00
  Orienteering competition1 17:48
  Total16 19:34:49 13.67 22.0 935

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MoTuWeThFrSaSu

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.

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