In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Trail running||2|| 3:55:00|| 13.98||(16:49)|| 22.5||(10:27)|| 705|
| ||Running||5|| 3:18:30|| 23.0||(8:38)|| 37.02||(5:22)|| 202|
| ||Strength||1|| 1:00:00|
| ||Total||7|| 8:13:30|| 36.98|| 59.52|| 907|
Running 32:00  6.0 km (5:20 / km) +37m 5:10 / km
Morning run incl. 5x100m sprints. Legs very sore from Monday's gym session!
Running warm up/down 20:00  3.4 km (5:53 / km)
Running tempo 20:30  5.22 km (3:56 / km)
Run in the Dark Cork 5K. First lap nice & easy, second lap a nightmare due to slow pace walkers all over. Impossible to overtake them in some places and a few times I just had to stop and wait. Quite anoying. Also, no signs to the finish and so many people on the first lap that I just missed the turn and had to turn around.
Running warm up/down 12:00  2.0 km (6:00 / km) +15m 5:47 / km
Trail running intervals 55:00  10.0 km (5:30 / km) +80m 5:17 / km
10x1min/1min intervals on wet grass. Irish winter is gradually hitting on us. Just horrendous weather. Heavy diagonal rain and strong winds. Quite special feeling to fight against the storm all alone in the darkness!
Running warm up/down 10:00  1.6 km (6:15 / km)
Strength (weights) 1:00:00 
First strength session since last winter or something. Felt so incredibly weak! Legs all shaky after just few basic exercises. Did heel raises, one leg heel raises, lunges, squats and one leg squats with barbell and with varying weights, then balancing butt exercises stepping down from the step board with 5kg weight, one leg dead lifts followed by heel raise with 5kg weight, Galen Rupp lunges, hamstrings in a machine and with Swissball, leg presses, some jumps, core, and upper body exercises. Have to join a gym and do this more regularly! Swim and sauna afterwards was pretty nice :)
Running warm up/down 10:00  1.5 km (6:40 / km)
Running 45:00  8.0 km (5:38 / km) +50m 5:27 / km
Easy run in the rain. Supposed to go to the gym but got soaked on my way there and chose to do a run instead and came home afterwards.
Trail running (hike) 3:00:00  12.5 km (14:24 / km) +625m 11:31 / km
Hiking in Comeragh mountains with Dietmar. Climbed up from River Nier to Carrignagower (767m) and continued to the edge Coumshingaun Loch and Fauscoum (792m) and back along the spur between Carrignagover and Coumfea North Top. No trails and quite boggy at the top with sudden ravines or riverbeds making it a lot more challenging than it looked like from distance. Felt a bit bad about dragging D there but he managed just fine. Coming down was fortunately grassy and nice and we were also lucky with the weather. It was windy but no rain and some sunshine.
Running (BB) 49:00  9.3 km (5:16 / km) +100m 5:00 / km
all weeks |