Training Log Archive: ArnoldIn the 30 days ending Nov 30, 2003:
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Sunday Nov 30, 2003 #
Running 10:00 [2] 1.0 mi (10:00 / mi)
Warmup and down
Running 1:29:42 [4] 21.1 km (4:15 / km)
Half marathon in Bertlich, Germany.
Nice course, all along asphalt but with rolling hills and mostly traffic free country lanes, often alongside woods.
Set off at 4min/k pace (1h24 goal time) but soon found out that was a bit optimistic. Then ran 4:10-4:25, always around target 4:16 for sub-1h30 (as I must shamefully admit my previous best was 1h32). Was pretty tired throughout so it was a tought struggle until the last km, but I somehow hung in there for sub-1h30...got passed by three dudes on the last few meters but I was too tired to care...
...now for some serious training! 1h29 is still embarrassingly slow, by the end of the winter I must be able to get this down to 1h25 at the max
Nice course, all along asphalt but with rolling hills and mostly traffic free country lanes, often alongside woods.
Set off at 4min/k pace (1h24 goal time) but soon found out that was a bit optimistic. Then ran 4:10-4:25, always around target 4:16 for sub-1h30 (as I must shamefully admit my previous best was 1h32). Was pretty tired throughout so it was a tought struggle until the last km, but I somehow hung in there for sub-1h30...got passed by three dudes on the last few meters but I was too tired to care...
...now for some serious training! 1h29 is still embarrassingly slow, by the end of the winter I must be able to get this down to 1h25 at the max
Saturday Nov 29, 2003 #
Running 53:25 [3] 12.0 km (4:27 / km)
In the woods near my dad's house in Cologne, Germany. It was getting very dark near the end.
This is such a great place for cross country training...it's flat, but with nice forest of variable crapness from totally runnable to difficult, but all passable. Half an hour in this stuff does wonders for you (and really tires you out from lifting legs)
This is such a great place for cross country training...it's flat, but with nice forest of variable crapness from totally runnable to difficult, but all passable. Half an hour in this stuff does wonders for you (and really tires you out from lifting legs)
Thursday Nov 27, 2003 #
Running 49:20 [3] 11.0 km (4:29 / km)
Run home through Bois de Boulogne, incl. 6:01 fast loop of CdM. Not bad considering lack of sleep
Tuesday Nov 25, 2003 #
Running 50:11 [3] 11.0 km (4:34 / km)
Run home through Bois de Boulogne. One fast loop of Champ de Mars on the way back, 6:06 (compared to 3x5:59 in a row a few weeks back)
Given sleep debt was quite happy with the run, actually quite enjoyable! I'm generally starting to like the idea of running back now that I've got a little more organized about the whole thing
Given sleep debt was quite happy with the run, actually quite enjoyable! I'm generally starting to like the idea of running back now that I've got a little more organized about the whole thing
Monday Nov 24, 2003 #
Strength 50:00 [3]
3 sets, tired on the first one but the rest were pretty good. almost felt in the mood to do another one at the end...almost
Sunday Nov 23, 2003 #
Orienteering 1:07:00 [3] 12.0 km (5:35 / km) +200m 5:09 / km
Permanent O course in Parc de la Courneuve, surprisingly interesting for being so close to Paris.
Still very tired from the week.
Still very tired from the week.
Wednesday Nov 19, 2003 #
Running 44:14 [3] 10.5 km (4:13 / km)
Tourist run around Paris. Am being killed at work so really tired this time, but still a decent enough time.
Finished run at 10.15pm, ate, and then pretty much fell asleep on the spot. I am not being paid enough for this.
Weekend should be easier though, I hope. Otherwise next weekend's half marathon will be very rough
Finished run at 10.15pm, ate, and then pretty much fell asleep on the spot. I am not being paid enough for this.
Weekend should be easier though, I hope. Otherwise next weekend's half marathon will be very rough
Tuesday Nov 18, 2003 #
Strength 35:00 [3]
Having a crazy few weeks in general so this is very tough..
Sunday Nov 16, 2003 #
Running 5:00 [3] 1.0 km (5:00 / km)
Run to start, we were pushing it but made it just in time
Orienteering 2:30:46 [3] 22.6 km (6:40 / km) +380m 6:09 / km
Long-O "Rando du Castor" with Abi. It was raining hard, windy in places, and pretty cold. Mass start and I felt like shit in the beginning, so we had to let go a bunch of people. It got better throughout the race and we overtook a few back again to come 7th in the end (of 50 maybe?). Best time 2:15, 3rd place 2:23. I'd like to say both of those are doable, but then thinking about how I felt around control 10, I'm happy I finished..
Friday Nov 14, 2003 #
Running 42:34 [4] 10.5 km (4:03 / km)
"Tourist" run around Paris.
Fastest time ever, I think. Despite lack of sleep and generally high stress level...maybe there is a purpose to training after all?
Fastest time ever, I think. Despite lack of sleep and generally high stress level...maybe there is a purpose to training after all?
Wednesday Nov 12, 2003 #
Note
Got my entry to the Paris Marathon confirmed today - April 4th next year. Better start some serious training...
Initial goal is 3:15, I'm doing a half marathon in 2 weeks and will reevaluate the goal after that...goal for the half is 1:27
Initial goal is 3:15, I'm doing a half marathon in 2 weeks and will reevaluate the goal after that...goal for the half is 1:27
Strength 30:00 [3]
2 sets, not bad given lateness of evening...
Tuesday Nov 11, 2003 #
Running 59:03 [2] 13.0 km (4:33 / km)
Run to Bois de Boulogne from home. Horrible run, felt really stiff and tired. Had to stop and walk for a couple of times, just couldn't push any more. Hopefully due to running just after getting up in the morning, it's really not my thing.
A nice day out though, just not much fun..
A nice day out though, just not much fun..
Sunday Nov 9, 2003 #
Running 20:00 [2] 4.0 km (5:00 / km)
warmup and down
Orienteering 1:06:33 [4] 9.1 km (7:19 / km) +200m 6:35 / km
Régionale event in Fontainebleau. A great run for once, 30 secs mistakes altogether. I think I won it, but the sport ident software broke down so I never downloaded...they kept the dibbers and will hand them back next week!
Rainy, unpleasant weather but what a nice forest..
Rainy, unpleasant weather but what a nice forest..
Saturday Nov 8, 2003 #
Running 1:02:57 [3] 12.0 km (5:15 / km) +200m 4:51 / km
Meudon normal run. Really tough, lack of sleep catching up. Was worth it just to see Abi jumping through the closing train doors in Tom Cruise like fashion. We have definitely come as close as is possible to missing the train by leaving 7 minutes before departure from home...(for a 6:59 run)
Running 6:59 [4] 1.0 mi (6:59 / mi)
To the train, including stairs at the train station!
Friday Nov 7, 2003 #
Running 15:48 [5] 4.0 km (3:57 / km)
Intervals at Bois de Boulogne
5:16
5:14
5:18
great effort despite serious lack of sleep
5:16
5:14
5:18
great effort despite serious lack of sleep
Running 47:00 [3] 10.0 km (4:42 / km)
To and from intervals, plus jogging in between (3:30 rest)
Wednesday Nov 5, 2003 #
Running 52:30 [3] 11.0 km (4:46 / km)
Run back home from work through Bois de Boulogne, not a bad effort. Ran one loop of Champ de Mars fast (6:12, best time 5:58)
Tuesday Nov 4, 2003 #
Strength 30:00 [3]
Back from the dead. Just.
2 sets, felt ok. Planning on 5 hours' training this week or a little less, then moving up to close to 6 hours by end Dec (minimal goal: at least 5 hours a week every week)
2 sets, felt ok. Planning on 5 hours' training this week or a little less, then moving up to close to 6 hours by end Dec (minimal goal: at least 5 hours a week every week)