Training Log Archive: 007In the 7 days ending May 19, 2013:
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Sunday May 19, 2013 #
Running 32:00
Easyish run, focus on leg speed and form. Sore legs again after yesterday- every time I introduce something a little harder to training I have to take take the easy days pretty easy to recover..
Saturday May 18, 2013 #
Running hills 1:23:00
10mins flat warm up, 5mins leg drills
then 40mins uphill, hard effort with harder surges/tempo 1-2-3-4-10-6. Felt harder for fitness than legs.
Then back down on the road.. didn't mean to climb so much but the trail I took had no opportunities to turn off.
The run up was through a steep valley full of beautiful waterfalls (and a few scary little landslides) and back down through blooming meadows- a loving Switzerland sort of day :)
then 40mins uphill, hard effort with harder surges/tempo 1-2-3-4-10-6. Felt harder for fitness than legs.
Then back down on the road.. didn't mean to climb so much but the trail I took had no opportunities to turn off.
The run up was through a steep valley full of beautiful waterfalls (and a few scary little landslides) and back down through blooming meadows- a loving Switzerland sort of day :)
running drills/plyo 5:00 [4]
drills
Thursday May 16, 2013 #
orienteering 50:00 [3]
NLZ training mittle distanz. Sehr schlecht konzentiert und viele Posten suchen.
Running warm up/down 10:00 [3]
Muskel kater, immer noch!
Note
Only 7 weeks till WOC and lots to improve..
Main themes for me are
-getting faster for sprint
-strong for middle (hills, tough terrain)
-racing better (concentration and confidence)
-getting some good race practice
-sprint O, doing everything I can to prepare. I have to convince myself it is my new favourite thing (I managed that for granite terrain for JWOC in Aus after previously being totally scared of it)
-maintain body well- strength, stretching and recovery.
At the moment I feel pretty hopeless because I am suffering a 2 day muscle hangover after doing a simple Fartlek?! My knee is not causing problems anymore but it sure takes alot to build back to training!
Main themes for me are
-getting faster for sprint
-strong for middle (hills, tough terrain)
-racing better (concentration and confidence)
-getting some good race practice
-sprint O, doing everything I can to prepare. I have to convince myself it is my new favourite thing (I managed that for granite terrain for JWOC in Aus after previously being totally scared of it)
-maintain body well- strength, stretching and recovery.
At the moment I feel pretty hopeless because I am suffering a 2 day muscle hangover after doing a simple Fartlek?! My knee is not causing problems anymore but it sure takes alot to build back to training!
Wednesday May 15, 2013 #
Note
(rest day)
Musklekater ab Mittag.. meine Beine brauchen sich mehr Zeit zum Erholen.
Tuesday May 14, 2013 #
stretch/yoga 10:00 [0]
Running intervals 1:15:00
shoes: Saucony Cortana
Training mit der TSV Laufgruppe. Monika und Christian lernten etwas nützlich in Australien- das beliebste australische Training, Mona Fartlek.
(2x90, 4x60, 4x30, 4x15 mit gleich Zwischenjog).
Wir liefen auf die flache wege nahe Nuolen Flugplatz. Während die Intervaller, fuhlten sich Meine Beine langsam. Zum auslaufen lief ich über Nuolen und den Golfplatzhügel.
It feels strange to write the same thing in two languages, so no direct translations! Longish warm up and run throughs then Mona Fartlek with the TSV running group. Mainly on my own as the rest of the group is much faster except one girl who is slower, however I could see them in the distance and hear the coaches whistle so that kept my motivation up. Feel like legs were quite slow and heavy so tried to focus on keeping the legs ticking over fast rather than trying to run as fast as possible. Slow warm down over the hill. No niggles, calves tight if anything, they are perhaps my weakness and need to be stretched.
(2x90, 4x60, 4x30, 4x15 mit gleich Zwischenjog).
Wir liefen auf die flache wege nahe Nuolen Flugplatz. Während die Intervaller, fuhlten sich Meine Beine langsam. Zum auslaufen lief ich über Nuolen und den Golfplatzhügel.
It feels strange to write the same thing in two languages, so no direct translations! Longish warm up and run throughs then Mona Fartlek with the TSV running group. Mainly on my own as the rest of the group is much faster except one girl who is slower, however I could see them in the distance and hear the coaches whistle so that kept my motivation up. Feel like legs were quite slow and heavy so tried to focus on keeping the legs ticking over fast rather than trying to run as fast as possible. Slow warm down over the hill. No niggles, calves tight if anything, they are perhaps my weakness and need to be stretched.
Monday May 13, 2013 #
stretch/yoga 10:00 [0]
(rest day)
Als ich zur Arbeit mit dem Velo gefahren bin, waren meine Beine müde.. keine Überraschung! Das Wetter war zu schön zum Schwimmen gehen (im Hallenbad), deshalb ging ich durch die Blumenfelder mit Tobias spazieren.
Legs felt tired on the short ride to work. Weather too nice to go to the pool for recovery session so went for a nice walk through the fields with Tobias instead :)
Legs felt tired on the short ride to work. Weather too nice to go to the pool for recovery session so went for a nice walk through the fields with Tobias instead :)