Training Log Archive: 007

Nice recovery run in the English Gardens, after helping start the Tajik Rally cars! Much excitement...
http://adventure-manufactory.com/de/tajik/tajik-ho...

In Munich, running around the castle gardens in beautiful green forest.
4x 2mins w 1min rec
8x 1min w 30sec rec
8x 30sec w 30sec rec
12x 15sec w 15sec rec
2mins between sets. Felt good.

Chilling out in southern Bavaria enjoying typical Bavarian fare. Need to take racovery seriously sometimes ;)

20mins warm up- legs felt really sluggish for the first 10mins so made it a longer warm up. After a short run on th aths track I decided against the track session I had in mind because legs felt heavy and a bit tight- calves tight and quads a bit sore. Have I not recovered from the track session on tuesday night??
So I did slightly less intense 'tempo' intervals (not flat out) on flat gravel and dirt tracks.
5-4-3-3-3-3 mins with 1min walk recovery.
Also didn't feel good during the intervals- legs were holding me back and it was hard to push. Tried to focus on keeping good cadence.
Very slow warm down. Bit demoralised to feel so slow, especially as th eworld cup is in 3 weeks with mainly sprint races!

Also- new shoes arrived. Ran in the new Nike Glides which felt a bit stiff and clumzy at first but i guess they loosen up? Also some racing flats for the first time :)

spin home after run

10mins core
6mins glutes

effortless morning run

Track intervals
200-200-400-400-800-800-800-400-400-200-200 w 1min rec (4.8k)
More of a struggle than it should have been.
Calves tight after, hurry up new shoes!

15 core (abs, back)
7 legs

Varied for leg strength.
Golf hill TT 2:46 legs feeling tired to start with.
15x 20sec hill sprint with aprox 30sec rec. Focus on fast strong legs, but should have chosen a steeper hill.
5x 4 flights stairs (20-25sec with 30 rec), quick legs pushing up.