Training Log Archive: 007In the 7 days ending Apr 19, 2015:
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Sunday Apr 19, 2015 #
Note
slept:6.5
7 PM
Running long 1:27:00 12.86 km (6:46 / km) +460m 5:44 / km
ahr:140 max:159 slept:6.5 shoes: Adidas Supernova boost
Another rather unenthusiastic run, feeling tired and had a headache by the end of the day when I managed to have time. Ran on some new tracks to Feusisberg. Running heavy and R foot feeling a bit achey.
Lovely blossom and evening light.
Lovely blossom and evening light.
Saturday Apr 18, 2015 #
Strength 35:00 [0]
8 PM
Running 44:42 6.82 km (6:33 / km) +251m 5:32 / km
ahr:138 max:159 shoes: Saucony Cortana
Used up all my motivation on other uni and work today, and by the evening it was a real drag to get myself out the door. I conceded that a run would be better than nothing but didn't do the planned intervals/tempo run. Beautiful spring evening, but somehow wasn't in an enjoying sort of mood.
Friday Apr 17, 2015 #
Note
busy from 8am till 10pm at uni!
Thursday Apr 16, 2015 #
Strength 20:00 [0]
7 PM
Running (TSV) 44:42 8.52 km (5:15 / km) +17m 5:12 / km
ahr:148 max:178 shoes: Saucony Kinvara
TSV run with the two junior girls Lea and Vanessa, and Paul. Did 5x 1min flat sprint on the road, with 90 sec rec. Short but hard enough for me today. Feeling a bit tired, and don't really have any speed in my legs at the moment, but this should be god for me.
New shoes, light and fast, for racing and special trainings :) L calf a bit sore from a random muscle cramp in the night. R knee felt a little iffy at the start, maybe go for a long ride rather than run on the weekend..
New shoes, light and fast, for racing and special trainings :) L calf a bit sore from a random muscle cramp in the night. R knee felt a little iffy at the start, maybe go for a long ride rather than run on the weekend..
riding 40:00 [3]
to and from training. rained on the way back, nice warm spring rain :)
Wednesday Apr 15, 2015 #
9 AM
Running intervals (Eichholz Finnenbahn) 54:12 8.17 km (6:38 / km) +136m 6:07 / km
ahr:152 max:174 shoes: Saucony Cortana
10x Eichholz Finnenbahn intervals (460m bark chip loop with bends and undulations)
1min recovery, walk (2mins rec after half).
Got progressively harder to keep them under 2mins, happy with the session.
2:00, 2:01, 1:58, 1:59, 1:54, 1:56, 1:57, 1:59, 1:59, 1:55
1min recovery, walk (2mins rec after half).
Got progressively harder to keep them under 2mins, happy with the session.
2:00, 2:01, 1:58, 1:59, 1:54, 1:56, 1:57, 1:59, 1:59, 1:55
Tuesday Apr 14, 2015 #
Strength 20:00 [3]
5 PM
Running 28:07 4.68 km (6:00 / km) +114m 5:21 / km
ahr:140 max:157 shoes: Saucony Cortana
ran out of time today.
Monday Apr 13, 2015 #
8 PM
Running 40:00 6.51 km (6:09 / km) +239m 5:11 / km
ahr:141 max:162 shoes: Saucony Cortana
Evening run - moderate. Felt good.
R foot a bit achey today (but not really running), and arches a bit tight.
Beautiful warm evening, first familiar smells of summer in Switzerland :)
R foot a bit achey today (but not really running), and arches a bit tight.
Beautiful warm evening, first familiar smells of summer in Switzerland :)
Note
v busy week at uni, vague training plan:
M- some sort of relaxed run
T- 6x Finnenbahn intervals
W- some cross training
T- group training, hard
F- (submit thesis proposal!)
S- tempo or intervals
S- 90 min long run
plus daily strength and 2x proper strength
M- some sort of relaxed run
T- 6x Finnenbahn intervals
W- some cross training
T- group training, hard
F- (submit thesis proposal!)
S- tempo or intervals
S- 90 min long run
plus daily strength and 2x proper strength