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Training Log Archive: 007

In the 7 days ending Jun 11, 2017:

activity # timemileskm+m
  walking2 2:30:00
  Running3 1:48:50 11.47(9:29) 18.46(5:54) 447
  riding1 1:26:33 16.78(5:10) 27.0(3:12) 243
  kayaking etc1 30:00
  Strength1 20:00
  stretch/yoga1 10:00
  running drills/plyo1 5:00
  Total8 6:50:23 28.25 45.46 690
  [1-5]5 3:49:47
averages - sleep:6.9

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MoTuWeThFrSaSu

Sunday Jun 11, 2017 #

kayaking etc 30:00 [1]

Walensee

Saturday Jun 10, 2017 #

walking 1:30:00 [0]
slept:7.5

Morning hike from camping spot. Felt tired, I haven't slept nearly enough the last week.

Friday Jun 9, 2017 #

walking 1:00:00 [0]
slept:6.0

Set of at 9pm for a hike and camp in the hills above our place, needed to get out of every day life! Found a spectacular spot looking over the lake and lights of Zurich, unfortunately too cloudy for the full moon though.

Thursday Jun 8, 2017 #

7 PM

riding 1:26:33 intensity: (1:23:55 @1) + (2:38 @2) 27.0 km (3:12 / km) +243m 3:04 / km
ahr:109 max:135 slept:7.0

Ride home from work, well to Wadenswil and then I got the train because it was getting dark. Love doing this, must do it more often!
Sore muscles from yesterday, quads and ITB.

Wednesday Jun 7, 2017 #

7 PM

Running 3:51 intensity: (18 @0) + (1:56 @1) + (1:06 @2) + (31 @3) 0.65 km (5:56 / km)
ahr:123 max:144 slept:7.0 shoes: Adidas boost blue

v short warm up

Running 35:46 intensity: (47 @1) + (1:00 @2) + (12 @3) + (24:02 @4) + (9:45 @5) 7.4 km (4:50 / km) +163m 4:21 / km
ahr:165 max:182 shoes: Adidas boost blue

Forchlauf, an evening race put on by the uni sports club, set along beautiful forest tracks on the hill above Zurich. Reasonably hilly, but nice to have most of the up in the first half and then more downhill towards the end.
The start was extremely slow and crowded for about 1.5km which was a bit frustrating but at least forced me to start conservatively and also then I could feel fast by overtaking constantly ;)
Ran at a tempo pace, but the last few km's started to feel like I was racing, trying to hold off the guy on my shoulder and had a tough sprint battle with at the end which was fun.
Felt weak in the middle of the race, like low blood sugar so I was glad I didn't do the 15km option. Have a few running races in the next month or so to remind me what running hard is..

Running 4:48 [1] 0.54 km (8:56 / km) +5m 8:32 / km
ahr:120 max:126 shoes: Adidas boost blue

Legs felt really smashed after, short jog and then walking warm down

Tuesday Jun 6, 2017 #

8 PM

Running 22:54 intensity: (7 @0) + (8:13 @1) + (8:38 @2) + (5:20 @3) + (36 @4) 3.62 km (6:20 / km) +78m 5:43 / km
ahr:134 max:152 shoes: Adidas boost blue

Evening joggli

Monday Jun 5, 2017 #

10 AM

Strength 20:00 [0]
slept:7.0

4 PM

Running 41:31 intensity: (11 @0) + (14:36 @1) + (18:06 @2) + (5:15 @3) + (3:23 @4) 6.26 km (6:38 / km) +201m 5:43 / km
ahr:135 max:159 shoes: Adidas boost blue

running drills/plyo 5:00 [3]
shoes: Adidas boost blue

stretch/yoga 10:00 [0]

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