Training Log Archive: 007In the 7 days ending Dec 7, 2014:
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Sunday Dec 7, 2014 #
5 PM
Running race 22:27 5.36 km (4:11 / km)
ahr:174 max:179
Lachen Weinachtslauf, very cold but lovely christmas spirit etc.
Course makes four douple loops through Lachen, passing the finish twice per loops. Quite a few corners.
Didn't feel good today. Didn'f feel like I could push myself properly, though HR was as high as normal for a race. Did manage to push harder to overtake a girl at the end though.
Course makes four douple loops through Lachen, passing the finish twice per loops. Quite a few corners.
Didn't feel good today. Didn'f feel like I could push myself properly, though HR was as high as normal for a race. Did manage to push harder to overtake a girl at the end though.
Running warm up/down 18:00 [2]
Saturday Dec 6, 2014 #
Note
(rest day)
Helping at candle making all day. Think my back and shoulders are really tight, giving really bad headache today and tightness in chest the last few days.
Friday Dec 5, 2014 #
1 PM
Running intervals 54:00
ahr:153 max:180
Intervals at the track in Freienbach in lunch break between uni and work. Missed the early train so was a little rushed for time and go a bit hungry at the end.
4x (800: 60sec rec/200m: 90sec rec)
3:06- 0:42- 3:06- 0:42- 3:06- 0.41- 3:07- 0:42
Didn't feel great, slow and rather short of breath at the end of each interval, perhaps partly the freezing cold air. Seriously only a couple of degrees, not very inspiring weather!
4x (800: 60sec rec/200m: 90sec rec)
3:06- 0:42- 3:06- 0:42- 3:06- 0.41- 3:07- 0:42
Didn't feel great, slow and rather short of breath at the end of each interval, perhaps partly the freezing cold air. Seriously only a couple of degrees, not very inspiring weather!
Thursday Dec 4, 2014 #
running drills/plyo 5:00 [1]
(rest day)
Wednesday Dec 3, 2014 #
7 AM
Strength 10:00 [0]
6 PM
Running intervals 1:11:00
ahr:156 max:178 shoes: Adidas Supernova boost
Uni training group intervlals. Two laps of the track then down to Stettback for Intervals. 3-5-7-5-3-1-1-1 intervals. recovery about 3mins, then 30sec between the 1mins at the end.
It is worth being fresh for hard sessions, I could push hard. Even though I really like the thursday training I think I'll take it easy tomorrow so I can do another quality session on friday and the race on sunday. At the moment quality and good recovery is priority, esp since last week I seemed to recover hoeplessly..
Sauna with the orienteering girls afterwards, the best thing in winter!!
It is worth being fresh for hard sessions, I could push hard. Even though I really like the thursday training I think I'll take it easy tomorrow so I can do another quality session on friday and the race on sunday. At the moment quality and good recovery is priority, esp since last week I seemed to recover hoeplessly..
Sauna with the orienteering girls afterwards, the best thing in winter!!
Strength 6:00 [0]
Tuesday Dec 2, 2014 #
7 AM
running drills/plyo 10:00
Running 26:00
shoes: Saucony Cortana
Ez morning run with drills.
Dark, 2degrees and drizzle, grey morning light. Feels like I haven't even glimpsed the sun for a long time!
Dark, 2degrees and drizzle, grey morning light. Feels like I haven't even glimpsed the sun for a long time!
Strength 20:00 [0]
map/mental 15 [0]
tas course i ran last year
9 PM
Note
wanted to go swimming in the evening but finishing assignments till 9pm
lots to do in the next 2 weeks before leaving..
lots to do in the next 2 weeks before leaving..
Monday Dec 1, 2014 #
1 PM
Running 1:26:00
ahr:143 max:168 shoes: Innov8 Oroc
Hönngerberg alone over lunch break.
5x4min hill with 3-4min recovery down, varied hills and steepness, sometimes in terrain. Felt ok, didn't really feel fast but I suppose that is the trouble with hills!
afterwards did 10x30sec speedy
Then I wanted to be finished but realised I had completely lost myself in the forest as I had just been running round randomly looking for nice hills. I was totally disorientated especially because of the fog, ended up running quite in the wrong direction and couldn't figure out which way to go when I finally did get to the end of the forest.. Probably 20mins extra and I was late to class.
5x4min hill with 3-4min recovery down, varied hills and steepness, sometimes in terrain. Felt ok, didn't really feel fast but I suppose that is the trouble with hills!
afterwards did 10x30sec speedy
Then I wanted to be finished but realised I had completely lost myself in the forest as I had just been running round randomly looking for nice hills. I was totally disorientated especially because of the fog, ended up running quite in the wrong direction and couldn't figure out which way to go when I finally did get to the end of the forest.. Probably 20mins extra and I was late to class.